30 by 30 Thursday

I am happy to report that my neck and shoulder are feeling tonnnnns better than last week. However, I have decided to take it 'easy' this week by only running every day instead of running and doing the 30 Day Shred. I am so scared to be in pain again, so I may start up with light weights again on Monday...we shall see.

Since I have been back to running all week, I decided to find some tips on how to add distance to my runs. I am by no means looking to do several miles like some of you are able to do, but I would like to get back up to 3 or 4.

The following tips on how to run further were found on a running blog (RunTheLine.com)

1.) Slow it down - If you want to add distance to your run and feel like you have reached a point where you just cannot add any more distance at your regular pace, then it is time to slow things down. Try dropping your pace by 30-60seconds a mile (for example a 7minute mile pace would become a 7.30 minute mile pace) or until you feel like you are running at a comfortable and easy pace.

2.) Keep an even pace - Running at an even pace means that you aren’t wasting energy on sprints or interval runs and will give you the best fighting chance of running additional distance on top of your usual run.

3.) Diet - A food group called complex carbohydrates is where the key to long distance running lies. Complex carbohydrates take the body longer to digest which results in a slow flow of energy that provides the raw materials that you need for long distance running...You should be eating complex carbohydrates such as past, wholegrain bread, wholegrain cereals and root vegetables 1-2 hours before your long runs as this will give your body the energy it needs to fuel your running.

4.) Hydration - Make sure you are taking on board water at regular intervals on your long distance runs to avoid feeling dizzy and dehydrated, especially during long distance runs in high temperatures.

5.) New Routes - Running the same old route means that you get to know where you think you should be feeling tired along your route instead of listening to your body. Getting out and exploring a new route not only breaks up the monotony of long distance runs but also gives you a fresh start as you don’t know how tough you are going to find it.

6.) Run with a running club or running partner - Joining a club means that you will never lose motivation whilst out on those long runs and if you are competitive like me, the thought of being the last runner back at the club house is all that I need to quicken my pace and finish those ling runs with the group.

7.) Clear up any past injuries - Before you start adding mileage to your runs, now is the time to consult a doctor about any old injuries you may have that could impact upon your training...It is best to wait a few more weeks and get a solid medical opinion before embarking upon any long term running training plan.

8.) Prevent new injuries - To minimise this risk of overuse injuries, only add a maximum of 10% to your total combined mileage per week and every fourth week, cut back your mileage by 30% for one week before progressing on the previous weeks mileage again. This allows your body to adapt to running at longer distances and the week break allows it to repair any small niggles that could develop into overuse injuries if not kept in check.

9.) Small Steps - aim to make small improvements over the period of several months until you have seen how your body adapts to running at longer distances and not aim to accomplish too much in the first weeks of training.

How far do you run?