A beautiful course can motivate you to go farther.
Once you conquer a mile or two, you may feel an urge to run longer distances. Six miles, just 0.2 miles short of a full 10K, is a goal that almost anyone can master with patience and proper training. You may face physical and mental obstacles along the way, but a few tricks can help you achieve the distance.
Run and Walk
When you set out for your 6 miles, choose a pace that feels comfortable -- not like you are sprinting or running a race. By taking walk breaks throughout your runs, you'll avoid slowing down overall and be able to sustain longer mileage, says running coach Jeff Galloway. When you walk for 30 to 60 seconds at regular intervals, you rest your running muscles so you feel less tired at the end of your 6-mile run. Start taking walk breaks early in the run; if you wait until you are tired, you've already done the damage and will never be able to resume a quick pace. Walk breaks also keep your mind occupied so the distance flies by faster than if you try to maintain a steady slog.
Rest Enough
If you are running every day in an attempt to increase your mileage, you may be wearing yourself out. Switch to a running routine that includes just three runs per week. Taking more rest days from running will enable you to feel stronger at each session. Make two of these runs a short 2 to 3 miles. The third weekly run will be your long run that will increase gradually each week. Avoid increasing your total weekly mileage by more than 10 percent each week or risk injury or burnout. For example, if you are now running a total of 8 miles in a week -- the next week go up to 8.5 to 8.8 total miles. Add this 10 percent increase to your long run so over several weeks you reach a total of 6 miles for your long distance.
Break It Up
Instead of thinking you have to run 6 miles straight, break it up into more manageable segments. When you head out, think of it as two 3-mile jaunts or three 2-mile loops. Thinking of your total 6 miles as a sequence of smaller goals helps you feel accomplished when you finish each section and can help keep the distance from seeming overwhelming.
Bring a Friend
Find a running buddy to join you on your long runs. Keeping a lively conversation going will ensure you are not going too fast and can help the time pass quickly. Try to find someone who runs about your pace and is accustomed to the mileage you are going. You need someone to encourage you through the last miles on the long runs, not tempt you to quit.
Tags: total miles, your long, each week, increase your, long runs, taking walk, taking walk breaks