The best part: You don't have to train more. You just have to train smarter. Here's how.
Start Really, Really Slow
On your long runs, follow the example of the world's top distance runners: "These guys like to start their runs barely jogging," says Andrew Kastor, coaching director for the L.A. Marathon and head coach of Asics Mammoth Track Club.
Apply the "rule of thirds" strategy to your next run. Consider the first third your warm-up; you should be able to comfortably carry on a conversation at this pace. In the middle, increase your tempo to goal pace. And for the last third, maintain your speed or step on the gas. If you can't do either, then you're still starting too fast, says Kastor.
Your heart rate monitor is a great tool, but it may not tell you much at mile 12. That's because your body becomes more efficient the greater the distance, so your heart rate may not fluctuate even as you speed up, says Kastor. You're better off finding your perfect pace by feel, not numbers.
(And if cramps are what's slowing you down, here's .)
Change Up Your Route
If you jog the same path every time, it doesn’t take long before boredom and frustration can kick in.
"You'd be surprised at how many of us run the same four or five routes all the time," says Ian Torrence, assistant running coach and ultramarathon guru for McMillan Running Company. "We start racing them, trying to better our times. This is an unproductive, unhealthy cycle."
But a change of scenery can do wonders for your motivation. Use Mapmyrun.com, Garmin, or Strava to find other routes available in your area. Make it a point to add at least one new one into your routine every two weeks so things stay fresh. And if you’re always on the roads, look for nearby trails to explore, as well.
Don't Bite Off More Than You Can Chew
If you're training to run longer distances than you ever have before, make sure you don't do too much too soon, says Andrew Lemoncello, professional runner and coach at McMillan Running Company. Your muscles and joints might not be ready to handle that much pounding yet, leading to injury, says Lemoncello.
The key is to build up slowly, maybe starting with 10 miles a week over three runs. Then limit yourself to no more than a 10 percent mileage increase each week so that you reduce your risk of injury. If you're feeling extra sluggish on a certain week, maintain that training level for two to three weeks before bumping up another 10 percent. It's a slow process, but it's one that works.
For the perfect routine, check out .
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