Sidebar: Dealing With the Downside. A low-mileage running program has many advantages-lowering your injury risk and increasing your free time, for starters-but it can have it disadvantages too. Here's how you can overcome them.

Problem: Fewer days running per week means less stress relief.
Solution: Do yoga or take a relaxing walk on nonrunning days.

Problem: You're burning fewer calories per week.
Solution: Eat a little less, and cross-train 1-2 days a week.

Problem: You may lose come conditioning for races.
Solution: Focus on quality speed sessions.

Schedule a "strength challenge": You're more likely to follow the tips I've given you if you regularly test your progress. With a friend or a small group, challenge yourself once a month to a hilly run, a fast time-trial, or a race.