[header] How to run for longer [title] Take time to warm up and stretch out. [step] It can be tempting to just get on with the running part of running, but properly preparing your body will pay dividends in your results. A proper warm up can also reduce your chance for progress-derailing injuries, such as a pulled hamstring. 
[substeps] Warm up your muscles for 10-15 minutes before beginning your workout proper. Start by walking and gradually picking up the pace until you reach a full run.