Extend yourself

Some of  team 'MamaMoves' after finishing the 2013 Women & Girls' 5km Fun Run & Walk.

"All endeavor calls for the ability to tramp the last mile, shape the last plan, endure the last hours toil. The fight to the finish spirit is the one...characteristic we must posses if we are to face the future as finishers."  

Many new fun-runners who joined our MamaMoves team in last week's 5km Women and Girl's Fun Run never thought of themselves as runners.

But they surprised themselves, finished strongly, and now look forward to a new challenge.

Imagine walking or running twice as far as you do now. Mission impossible? It's easier than you think.

And there's a good reason to try. Adding more kilometres can boost your stamina, help manage your weight, and help you feel more comfortable out there - whether you walk or run. Try these top 3 tips:

1. Aim for three. Running three days a week is the best way to run more and stay injury free. When you rest or do an active 'recovery' (such as walking) after a running day, your muscles feels fresher and you have more energy to go further.
2. Make every kilometre count. Giving each run a purpose will help you keep up the routine and prevent boredom. Try an easy-paced run that helps maintain your fitness, choose another day to run 'long', and a day to boost your speed. On this run, set out at your usual pace, and pick up the speed when you feel ready. You might accelerate to a tree further ahead, then run easy to recover. Take off again when you're ready.
3. Slow down. On your long run, slow the pace from the start to cut your chances of feeling really burnt out towards the end of the run. Try pacing yourself about 1-2 minutes per kilometre slower, on average, than your 'easy run' day. Your long run may not be 'long' now but be patient and tack on a little more each week (but never more than 10 per cent than the week before). After every four week, back off, and allow yourself a shorter run to help you go even longer next time!