If you are just starting your running career, increasing your total mileage can feel like a very daunting goal. Fortunately, with a positive mindset and some dedication, I have found that it doesn't have to be as difficult as it may seem. Over the past few weeks I have made tremendous improvements to my overall distance by focusing on primarily 3 things: pacing, breathing, and running form. If you can hone in and improve at all 3, I can almost guarantee you will find yourself going farther in no time!

Pacing

When people think of the term "running", especially as a sport, they tend to visualize sprinting. However, when it comes to distance running, pacing is an extremely important technique to master in order to not burn out too quickly. Pacing basically refers to how fast you are running. A faster pace equals lower run time but you also burn more energy in the process.

When I first started my run/walk schedule, I made the mistake of trying to run too hard and ended up tiring myself out very fast. At first, this wasn't that bad as I was still just aiming for time instead of distance. As I transitioned into running by distance, it was apparent that in order for me to actually run a 5k, I would need to pace myself better in my first couple miles. In doing so, I've been able to reach almost 3 miles of continuous running, partly because I started pacing myself better early on in my run.

Breathing

Another important aspect to learn in order to become a better distance runner is how to control your breathing. By controlling your breathing while you run, you can make sure that your body is getting the oxygen it needs in order to function at a higher intensity.

Breathing through your mouth is the best way to get as much oxygen in as possible. However, you can still breathe through your nose as long as it isn't uncomfortable to you or if you feel it limits your running ability. I've found that getting into a breathing "rhythm" allows you to not only get an adequate amount of oxygen, but it also helps you keep at a steady pace. During my runs I occasionally will take some really deep breaths when I feel like I'm getting tense. In doing so, it allows me to relax my body and keep my muscles from doing extra work that will contribute to fatigue.

Running Form

The third and arguably the most important aspect is running form or technique. Having proper form is extremely important as it helps reduce the risk of injury, fatigue, and will allow you to run with better efficiency for your longer days.

One aspect of proper form is keeping your eyes looking forward. The reasons for this are twofold:

1). It forces you to keep your head held high.

2). It allows you to see what's ahead of you!

If you are practicing proper form by keeping your head up, it will reduce the strain on your neck which is very important if you are going for distance. Obviously, making sure you know what's coming at you is a good idea so you don't run into anything! Keeping your head up and eyes looking forward also helps in keeping your body straight so you aren't slumping over. If you find yourself leaning forward or looking down, try to make the effort to stand up straight as it could cause some injuries down the road if you're not careful.

While you are running, you should keep your arms relaxed at about waist level with your elbows at a 90 degree angle. If you are clenching your hands into fists or holding your hands up near your chest, you might start feeling tension in your shoulders and neck which could lead to problems in both areas.

With proper form, your foot should be hitting mid-foot as it lands on the ground and then rolls forward toward your toes. If you land on your toes or heels, it could cause problems later on when you increase your overall time and running distance. Finally, your stride should be fairly close to the ground. By keeping your legs low, it allows you to conserve energy that would otherwise be wasted if you were to lift up your legs higher than necessary.

If you are interested in increasing your overall distance, I would recommend following these 3 tips I just covered. Pacing, breathing, and proper form are all very important when it comes to reducing your risk for injury, especially as you increase your mileage. Keeping all this in mind while you run will allow you to not only run farther, it will help reduce the amount of fatigue you feel so you can keep pushing on towards your goals.