How much should l run if l wanna get toned? l usually run two or three miles when l run. How can l work up to running 4 or 5 miles?

well when l work out for track they make us push our self to go faster. instead of taking your miles slow try pushing yourself to go to your max . burns faster and gets u toned .

If u r only looking to tone, 2 to 3 miles 3 to 5 times each week is enough.
If u want to do more then u can move up to 4 to 5 miles in a month or so, if u have been running ur 2 to 3 miles for at least a couple of months.
After u have been running 3 to 5 times each week for 6 weeks u can increase ur mileage & number of days.
Limit yourself to about 25% increase for 4 weeks & then increase another 25%.
Your biggest danger of becoming injured is if u do too much too soon.
You will be able to run much farther, but ur body is not conditioned to do so & u could break down.

Long, slow distance (LSD) training builds aerobic capacity. Short, fast training builds muscle. You probably do not want a muscle beach physique, so stick with ur 3 miles or so. Once a week, go for a five miler, even if u have to walk part of it.

A great training to increase ur speed & endurance is ''fartlek'' (German word - always gets a laugh from my junior high soccer teams). This is a form of interval training where u mix speed & distance. Try this (counting left foot strikes): Walk 10, jog 10, stride 10, sprint 10, walk 20, jog 20, stride 20, sprint 20. on up to maybe 40 & then back down (30, 20, 10). Really gets u in shape. Going up to 40 & back down covers about a mile.

Well the way my XC coach turns us into better runners is by killing us.

If you want to run 4 or 5 miles, run 4 or 5 miles!

l say week one, stick to what you're comofrtable with, then week two put one seemingly impossible workout in. Week three force yourself to get comfortable with 4 or 5 miles, then week four, get used to it.