How to Run Longer Distances
Train yourself to run longer distances, either for a race, or just because you want to know what's beyond your usual route. Increase your distance or time slowly to allow your body time to get used to the extra effort. A slow, steady increase in distance will reduce your chance of injury and improve your fitness level.
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Instructions
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Run the longer distance at a slower pace. The longer distance will tax your body, so compensate by running slower.
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Increase your distance by no more than 1 1/2 miles at a time to reduce injury risk.
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Try a run/walk combination. For example, if you want to increase from 7 miles to 8 miles, run for 5 minutes, then walk for 1 minute until you complete your 8-mile route.
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Complete your long distance every other week to allow for complete recovery.
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Tips & Warnings
Pick one day a week to stay at the same distance or time as the previous outing to let your body get used to the increases in distance.
After a month or two, you will probably be able to increase your daily advance by 30 seconds to 1 minute on each outing.
References
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