How do I run 4 miles without stopping?

Question

I can run 2 miles without stopping or walking, but my goal is to do four miles without stopping. Does anyone know what exercises I should do to help me with this? Any ideas will help!

Answer 1

I used to have the same problem while I ran cross country. I went from running 2 mile races to 5 mile work outs to prepare for state championship. It took me a while to finally master it but, as long as you run two miles a day without stopping it will get easier and easier. Every day run a little bit more. Then, try speed walking for the next two miles for a "cool down". If this fails, doutful, than try jogging 4 miles VERY SLOWLY--- go at your own pace. Don't get fustrated if it hurts and takes a while. That is natural. Best wishes!

Answer 2

Run a little more each day
Also try going the whole 4 miles with breaks for walking
Sooner or later you'll be able to run the 4 miles without stopping
Just keep on trying!

Answer 3

try running your normal 2 miles, then continue walking at a fast pace for 50 paces then jog 50 then walk again, the jog..and just keep this up for another 2 miles or as long as you can. the military used to use this method to cover a lot of ground in as short a time as possible without having people fall out, and it will help you build up your stamina

Answer 4

Before I usually stretch, which is obviously what most people do. But A few times I will just push myself to run an extra 3rd of a mile a day, and after a week i can do another half a mile. Really all you have to do is pace yourself to handle the distance and work up your endurance. I know a kid who can run 7 miles non-stop.
But also try monster energy drink before you go too, it really wakes u up and focus's me on what i do.

Answer 5

You put one leg in front of the other until you reach 4 miles without stopping. DE DE DE. But seriously, the only thing you can do is add a little more distance to your run every few days, or every day if you think you can handle it.

Answer 6

build up gradually

so in the first week run 2 miles then walk another mile

in the second week run 2.5 miles walk another mile

in the third week run 3 miles and walk 1 mile


and so on until you are running 4 miles

Answer 7

Coming from somebody in the military who *used* to be able to run alot, the best way is to run on a flat, straight road (not a treadmill), and focus on the end of the road or the sky. Also, have an mp3 player with up-beat music that you know the words to (singing quietly while running enables you to breathe easier, and it also takes your mind off the actual run).

Answer 8

keep running, just like you did to get to 2 miles.

you might also want to make sure your breathing correctly, its to complicated to go into on the net but you could probably find some info on running web pages, books, or magazines.

I am trying to build up to 2 miles lol, just started running again after 7 years of not doing it. Trying to get in shape to go back into the military.

Answer 9

just icnrease it... like tomorrow do 2.5 for like 2 days then 3 miles for a few days then 3.5 miles for a few days then 4 thats what i did and i can run 7 now.

Answer 10

Slowly increase the amount you run each day. Go from two to three over a week, and then the next week slowly work up to four. Don't push yourself though.