Take five keep on running

Walk Signal: You're fighting fatigue or leg soreness near the end of long runs or races. This often means you've gone out too fast, says Hadfield. To combat that tendency, walk early on. "Periodic walking can provide more overall rhythm with your pacing by making you slow down," she says. Taking walk breaks also lowers the impact on your body, which may prevent cramping. In fact, a study published this year in the Journal of the Royal Society Interface found that a mix of walking and running (in the range of 9:00 to 13:20 minutes per mile) helped runners conserve energy.
Walk this Way: During your weekend long run, briskly walk for 30 to 60 seconds after every mile, no matter the overall distance, says Hadfield.

If you’re a runner looking to add a supplemental stack to your already well-balanced diet, then this is the article for you.

Whether you’re a total beginner intimidated to take those first steps or you’ve recently taken a wrong turn straight into a running rut , we’re here to help you get moving in the right direction. That’s why we asked Feller and some of our other favorite running bloggers and coaches, to share their best tips for finding fun on the run.

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