How do you prepare to run four miles?

Answer 1

You need to build up endurance. Run one to two miles every other day. Once two feels easy, run two to three miles every other day. Eventually you will build to four;

Maintain a steady pace throughout your run. Always start slow. You can always speed up but if you use up all of your energy at the start you will fatigue more quickly.

NEVER 'cold' stretch. Before your run you want to walk, do some jumping jacks, and do a few lunges and pushups. Only after you have blood circulating through your muscles do you want to stretch. If you stretch without warming up you will be more prone to injury because your 'cold' muscles will be more inclined to tear from stretching. Also, do not stretch too intensely before running. Studies have shown that muscle performance is decreased when muscles are stretched too much prior to an event.

Best of Luck! -AG