The key is to identify where to start your long distance running regimen. For most people who haven’t exercised in a long while, it would be better to start with walking for the first few weeks, slowly building up the effort and then proceeding to a mix of walking and minimal running. After several weeks of building up run-walk times, then one can proceed to a full blown running that could span from three to over 10 miles. Some people can start with run-walking right away, while some can maybe run right off the bat depending on one’s endurance and physical condition. Again, the key is to find out the appropriate starting point for your program.
Many experts advocate the “10 percent rule” when training for long distance running. The rule states that runners should add around 10 percent more mileage each week of training. This figure is based on intensive research that found it to be the optimal increase for a steady, effective and safe week-by-week progress. Moreover, abiding by this rule is also a great way to minimize the risk of injury due to over-exertion.