Well done on your efforts to jog in the mornings. There are a few things you can consider. First, there are three ways in which your body must adapt to increased training load. First to adapt is your Cardio-respiratory system. Second is your muscular system and third, and slowest to adapt, is your skeletal system. Giving your skeletal system time to adapt by gently progressing the length of your runs is important.
The ways you can increase your running distances are:
1. Get some advice on your running technique. If it is inefficient, improving it will reduce the energy cost of your running and allow you to run longer.
2. Drop some body weight if you are carrying any excess load. A raw food only diet for a month will help this, along with increased water intake.
3. Try doing Run/walk training. For example, go out and run for about 5 mins to warm up. Then, run for 2 minutes, faster than you normally would, then walk for a minute. Do this for 5 minutes longer than you would normally run. Do this program once to twice per week. Go with how you feel. To progress, you can add to the total time, lengthen the intervals or shorten the rest periods. Play around with it and see what is working for you.
I hope this helps.
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