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| Running Dun Road outside Kumming, China |
1. Ease up: Slowing down conserves energy for extra miles.
2. Build gradually: to avoid injury, increase your long run 1 to 1½ miles per week.
3. Fuel the tank: Runs longer than an hour call for mid run carbs (for energy) and electrolytes.
4. Take breaks: this is not cheating! Walking for a minute or two after ten minutes of running shifts the use of your muscles, which increases the distance you can go before feeling tired.
I often find lots of good stuff in Runner's World. This validates my easy style! So my lessons:
1. It's not hard to slow down when you are already so slow the geese lose interest in you.
2. I religiously increase--you can always walk the extra mile!
3. Planning a QuickTrip on your route helps! Who knew electrolytes were so fab. I gave my three year old grandson Gatorade last week and he was bouncing off the walls until midnight!
4. I've always been a believer in never passing up an opportunity to hit a coffee shop on a long run. It's even more fun if you can plan a route that includes 2 or 3. And, of course, as long as the feet are moving forward, you are still running! … or walking… at least …
