Maybe it was encouragement from your employer at Butler Health System. Perhaps you took advantage of the family registration discount from Texas Roadhouse.

Whatever your reason for completing this year’s Butler Road Race 2k or five mile race, you’re hooked. Now you want more.

It seems obvious but as with many skills, if you want to run better, you need to run more. While more experienced road racers train for speed and efficiency, new runners will see the biggest improvement in running performance by targeting endurance. It’s that slow, steady running that builds a base that leads to longer, stronger, faster racing.

If you’re just starting out, your goal is to eventually run 30 minutes per day five days per week. Starting at your current level, add an additional day of a half hour of easy running or running with walk breaks. Stay at this new level for at least three weeks before adding additional days.

If you find that five days of running is too stressful on your body, you may substitute cross training activities such as biking, hiking or swimming for one or two of your scheduled running days. Consistency is the key to long term improvement. It’s always better to listen to your body and run at a level where you won’t become injured.

Remember, cross training is a supplement and substitute for running and should provide the benefits of running without the pounding on feet and joints. Whatever activity you choose, work hard enough to elevate your heart rate and breathing to at least 60 percent of maximum. (Estimate maximum heart rate as 220 minus your age.)

Once you’ve reached and maintained the five running (or running plus cross training) days per week for at least three weeks, it’s time to run longer. If you plan to compete in events of less than marathon distance (26.2 miles), it’s helpful to complete one weekly or biweekly run of more than race distance.

It’s tradition to run a longer run on a weekend day, but choose the most convenient day for you and your life obligations. Consider joining or forming a running group since having company makes the long miles cruise by a little faster.

Pick a relatively level route. Extend the length of one of your daily runs by no more than 10 percent of your current weekly mileage.

Run your long run at an easier pace than your daily run. The goal is to extend the limits of your endurance and the time spent on your feet without breaking you down with injuries.

Continue to increase the length of your long run every three weeks using the 10 percent rule as your guide. If you are training for an event less than ten miles in length, aim for a long run goal of two times the race distance.

You can’t continue to increase mileage indefinitely without becoming injured or over trained. The good news is you don’t need to. Most weekend warriors can achieve success in racing a distance three times your average daily mileage.

In distance running, success is not measured by the miles we run today or the next day, but by the miles we complete in a month, a year, a decade. It’s dedication, endurance and consistency that takes us down the path to our best running and racing. But we won’t know where that path leads until we take the first step.

Upcoming events

Saturday, 8 a.m.: Cross Country Crusade 5k, Saxonburg. Run on Knoch HS cross country course. 412-603-1999 or ap2426@zoominternet.net

Saturday, 8:30 a.m.: Community Chase 5k, Cranberry Township. Also kids fun run.724-316-7044 or communitychase@gmail.com

Saturday, 9 a.m.: Reece’s Round-Up East Coast 5k Race and 1 Mile Walk, Beaver. Benefits child with spinal muscular atrophy. 724-630-9653 or reeceround.upeastcoast@gmail.com

Sunday, 7:30 a.m.: Trail Blazer 5k and 15k, Meadville. Run on Ernst Rail Trail. 814-853-8572 or info@ernsttrail.org

Sunday, 8:30 a.m.: Hermitage Arts Festival 5k, Hermitage. 724-456-4737 or mmckendry@hermitage.net

July 13, 7 p.m.: UPMC Horizon 5k, Greenville. Second race in Mercer County QUAD series. 724-866-2374 or register online at register.runhigh.com

July 16, 8 a.m.: Hot to Trot 5k, Zelienople. 412-445-5828 or stehle.matt@principal.com

July 16, 9 a.m.: East Brady Riverfest 5k, East Brady. Also 1 Mile Walk and Kids’ Fun Run on Armstrong Rail Trail. mistera@zoominternet or www.smaileymiles.com

July 16, 9 a.m.: Curwensville Susquehanna Classic, Curwensville. Choice of 5k or 10k run, 5k walk. 814-236-3455 or sharonike@verizon.net

July 17, 8:30 a.m.: Get Fit Families Youth Triathlon. Moraine State Park. joella@zoominternet.net

July 20, 7 p.m.: 16th Annual Kalajainen Klassic 5k, New Castle. Dreed055@aol.com

July 23, 8:30 a.m.: Rube’s Run 5k, Prospect. Also free kids fun run, hot dogs and lemonade. 724-865-9582 or jtgallagher@zoominternet.net

July 23, 8:30 a.m.: Stampede in the Park, Monroeville. Also 1 Mile Fun Run starting at Boyce Park Ski Lodge.412-795-6902 or www.stampedeinthepark.com

July 27, 7 p.m.: Dam Race 5k, Sharpsville. Out and back on Shenango Dam Causeway. 724-866-1374 or www.runhigh.com

July 30, 9 a.m.: John Cossy Constantino Memorial 5k, Freeport. 724-448-2580 or www.fortheloveofthegame.org

July 30, 9 a.m.: Muddy and Messy 5k Mud Run, Conneaut Lake. 824-382-2534 or www.muddyandmessy.com

July 31, 8 a.m.: Run with the Deer Flies Trail Run, Penn Run. Choice of rugged 15k or 25k. 724-422-8388 or www.indianaroadrunners.com

Aug. 6, 8 a.m.: Cranberry CUP 5k Run & Walk, Cranberry Township. Run at Graham Park. 724-504-5110 or inko@zoominternet.net

Aug. 6, 8 a.m.: WV Blackberry Festival 5k Race, Nutter Fort, WV. 304-203-0261 or wvblackberry5k@yahoo.com

Aug. 6, 9 a.m.: Cancer Society 5k Run and 1 Mile Run/Walk, Natrona Heights. 724-448-7590 or cj.thimons@yahoo.com

Aug. 6, 9 a.m.: St. Barnabas Charities Free Care 5k, Gibsonia. Register online at FreeCare5k.com. Contact 724-625-3770 or 5k@stbarnabashealthsystem.com

Aug. 7, 8 a.m.: XTERRA Appalachia Triathlon, Indiana. Staged at Yellow Creek State Park. 814-397-4316 or www.americanadventuresports.com

Race results

Butler Road Race 5 Mile, June 25: Nicholas Edinger, 1st Overall M, 25:25; Jed Christiansen, 2nd Overall M, 26:24; Leah Anne Wirfel, 1st Overall W, 29:46; Maggie Welty, 4th Overall W, 34:38; David Convery, 1st Wheelchair M, 41:32; David Wilt, 1st Masters M, 31:46; Debbie Deddo, 1st Masters W, 39:20; Jinny Hertweck, 2nd Masters W, 39:39; Christie Beaver, 3rd Masters W, 40:31; Noah Bowser, 1st 16-19 M, 29:31; Matthew Slagle, 1st 20-29 M, 29:52; Josh Rader, 2nd 20-29 M, 30:03; Noah Neigh, 3rd 20-29 M, 30:21; Lukas Johansson, 2nd 16-19 M, 30:43; Steven Patterson, 3rd 16-19 M, 31:17; Jason Sittler, 1st 30-39 M, 32:05; Tim Monfre, 1st 50-59 M, 33:17; Aden Dressler, 1st 12-15 M, 33:17; Matt Schmidt, 2nd 30-39 M, 33:43; Roger Lutz, 1st 40-49 M, 33:47; Nathan Monday, 2nd 12-15 M, 34:22; Chris McIntosh, 2nd 40-49 M, 34:37; Eric Slagle, 3rd 40-49 M, 34:42; John Armstrong, 2nd 50-59 M, 35:13; Bill Schmidt, 3rd 60-69 M, 36:47; Melanie Lutz, 2nd 20-29 W, 37:18; Evonne Patterson, 1st 30-39 W, 37:42; William Marsh, 3rd 50-59 M, 37:50; Jennifer Bole, 2nd 30-39 W, 38:14; Olivia Reddick, 3rd 20-29 W, 38:24; Owen Schessler, 1st 11 & Under M, 38:34; Jessica Maguire, 3rd 30-39 W, 38:52; Erin LeMay, 1st 16-19 W, 39:23; Norah Seibel, 1st 12-15 W, 39:29; Natalie Dels, 2nd 16-19 W, 39:46; Chelsey Kabel, 2nd 12-15 W, 40:36; Emma LeMay, 3rd 16-19 W, 40:47; Gary Bell, 2nd 70+ M, 41:46; Rebecca Hollobaugh, 3rd 12-15 W, 42:05; Coleen Whalen, 2nd 50-59 W, 43:12; Amy Lutz, 3rd 50-59 W, 46:17; Jocelyn Shetter, 1st 60-69 W, 46:55; Patricia Neubert, 2nd 60-69 W, 46:58; Joshua Boettner, 2nd 11 & Under M, 48:03; Jill Todd, 3rd 60-69 W, 48:24; Karen Callihan, 1st 40-49 W, 48:44; Amy Lehman, 2nd 40-49 W, 49:58; Lucy Hartle, 1st 11 & Under W, 56:32; Marcia Semple, 1st 70+ W, 1:11:05; Isaac Davanzati, 31:20; Anthony Miller, 31:40; Camden Seybert, 32:07; Evan Deddo, 33:09; Cullen Paulisick, 33:16; Timmy Porter, 33:22; Andrew Kingan, 33:54; Ryan Hughes, 34:04; Evan Miller, 34:32; Holden Stallsmith, 34:56; A j. May, 36:04; Brian Gengler, 36:16; Andrew Gengler, 36:36; Simon Sudano, 36:59; Bill Schessler, 37:00; Wyatt Heyl, 37:31; Patrick Jones, 37:37; Greg Quiggle, 37:38; Tanner Quiggle, 37:39; Jeremy Rock, 38:10; Blake Kelley, 38:16; Chad Pakozdi, 38:17; David Voland, 38:30; Dean Rippee, 38:37; Nathan Sydlik, 38:44; Dylan Rundle, 38:53; Alex Hunter, 38:54; Tracy Mitchell, 38:55; Jim Csonka, 38:56; Bob Todd, 39:15; Ian Llewellyn, 40:13; John Ciafre, 40:29; Rick McKain, 40:38; Will Gramlich, 41:00; Mike Grossman, 41:02; Avery Lawson, 41:24; Jeff Cypher, 41:37; Bruce Soule, 42:10; Bob Knobeloch, 42:13; Rachel Konieczny, 42:20; Dean Denicola, 42:32; Matt Greenawalt, 42:32; Kemper May, 43:37; Rachel Weyand, 43:06; Andrew Menchyk, 43:09; Steven Myers, 43:30; John Snyder, 43:42; Maggie Hollobaugh, 43:50; Josh Croup, 43:55; Bill May, 44:15; Megan Kosar, 44:41; Dave Voland, 45:11; Mike Zatchey, 45:19; Joseph Schiebel, 45:36; Josh Lutz, 45:50; Wyatt Wilson, 46:05; Malcom East, 46:06; Emma McLafferty, 46:14; Warren Geither, 46:18; Vinny Merone, 46:18; Kylie Sheppeck, 46:30; Claire Weiland, 46:31; Vincent Moore, 46:34; John Reddick, 46:39; Clinton Champagne, 46:39; Landon Wood, 46:47; Jason Delano, 46:47; Bob Pakozdi, 46:48; Thomas Shetter, 46:55; Don Slusser, 47:12; Gregory Beaver, 47:14; Ryan Helsel, 47:23; Rebecca Eyth, 47:33; Katie Amerson, 48:12; Bryan Thompson, 48:24; Katie Jamison, 48:47; Jeffrey Mechling, 48:57; Amelia Barkus, 48:58; Michelina D’Amore, 49:28; Kayla Mickey, 49:50; Marcia Furman, 49:58; Greg Barger, 50:05; Cindy Reddick, 50:47; Wess Brahler, 51:20; Jane Sherry, 51:22; Rich Rodgers, 51:22; Michelle Uram, 51:47; Krista Geagan, 51:51; Greg Seybert, 52:17; Ashley Marie Burns, 52:25; Rochelle Bowen, 52:28; Matthew Ankrom, 52:44; Kayla Somerville, 52:44; Colin Lischy, 53:35; Joseph Pronic, 53:41; Julie Collins, 53:48; Dezso Csizmadia, 53:52; Joy Sylves, 54:24; Ashley Gengler, 54:38; James Neal, 55:05; Jeff Vranka, 55:07; Heidi Fleming, 55:09; Robin Trinko, 55:18; Ron Bennett, 55:44; Jessi Geibel, 56:05; Clint Hartle, 56:33; Rochelle Graham, 56:40; Brandi Vranka, 56:44; Travis Furman, 57:17; Brenda Psenick, 58:43; Carol English, 58:50; Kathleen Troyan, 58:58; Al Lane, 59:36; Natalie Bunke, 59:51; Stephanie Azarcon, 1:01:00; Jackie Boggs, 1:01:02; Sharon Mencnyk, 1:04:30; Stephanie Oswald, 1:06:47; Mechelle Richards, 1:06:53; Janet Long, 1:06:53; Denel Cavalero, 1:16:39; Linda Golab, 1:17:09; Laurel Shaffer, 1:17:18

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone 724-352-4395. E-mail lotzak@consolidated.net.

Pat Neubert is a running columnist for the Butler Eagle.