1. Ease up
Slowing down conserves energy for extra kilometres. A rule of thumb: Tack on 60 to 90 seconds per kilometre to your normal pace.
2. Build gradually
To avoid injury, increase your long run by two to two-and-a-half kilometres each week.
3. Fuel the tank
Runs longer than an hour call for mid-run carbs (for energy) and electrolytes (to keep your body functioning optimally). Start fuelling 30 minutes into your run and refuel again every 15 minutes.
4. Take breaks
It’s not cheating! Walking for a minute or two after 10 minutes of running shifts the use of your muscles, which increases the distance you can go before you get tired. You’ll still reap the endurance benefits of running non-stop.