Any tips for long distance running?

My nephew is 11 years old and is running cross crontry (or long distance running on trails) and he is over weight and needs to work up to 1.8 miles but they start out at 1 mile he just had his frist practice and it was reaaly hard for him any tips?

• Answer:

  just keep practicing, but don't push too hard too fast. people who run too much in the beginning usually have injuries, like shin splints. doing a combo of running/walking is a good way to build up endurance, just try to run a little more each time. he's at a great age to become a good runner if he keeps practicing but doesn't overdo it.