Use simple mind tricks to run longer.
Mind over matter. Your brain is a muscle that is easily manipulated. With a few simple tricks, you'll find yourself adding miles to your long run, effortlessly. Jeff Galloway -- a Runner's World contributor -- reminds us to add miles gradually, in order to avoid injury. He also suggests slowing down your pace and taking walking breaks to ease into the strains of long-distance running.
Instructions
1. Plan to run a loop that's longer than your usual route. Choose a loop instead of an out and back course, that's one to two miles longer than your previous long run. This way you can't cut short as there's only one way back home.
2. Run to a specific location with a purpose, such as your work. Adding a purpose to your run will make it difficult for you to stop running, as you know you must reach that location. If you live too far from work, consider driving close enough for a long run and park your car.
3. Practice positive self-talk. Become your inner coach, by choosing and rehearsing positive mantras and statements, before you'll need them. Call the motivational sayings into action, when you feel yourself on the brink of stopping running. For example, repeat "just one foot in front of the other" or "You want this, you can do this, just smile" to yourself, over and over until you've reached your distance goal.
4. Set up a run date with a buddy who is doing a longer run. Find a fellow runner who is planning to run slightly longer than your previous long run, and set up a time to run together. You won't want to disappoint, so you'll stick it out when the going gets tough. Having another person there will force you to be accountable.
5. Treat yourself to good scenery and good music. Adding enjoyment to your long runs in the form of scenery and music helps distract the brain from focusing on physical pain. For your long runs, plan a route that is special to you and bring an mp3 player loaded with music that moves you. This may involve driving to a specific location to start and complete the run.
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