Here are some tips to help you increase how long you run.
1. Build Slowly: To avoid injury, slowly increase your volume, and add only a mile or two per week.
2. Slow Your Pace: When you’re adding mileage, you have to drop your pace. You can’t maintain the pace you’d do for a 30 minute run, for a two hour run. Run at a pace that feels comfortable for you — most distance running should be at a pace where, if someone were running next to you, you could have a conversation but be breathing through your mouth.
3. Cooldown and Stretch: It’s important to take a few minutes at the end of your run to slow way down and make sure you’re adding some post-workout stretching and doing things like foam rolling to help inflammation.