No matter if you’re training for a race or just looking to log more miles on your feet, the long run is a key component. These long distance running tips will help you have a more enjoyable long run. 🙂
Don’t overthink it
When you first start running longer distances, it’s easy to let panic set in. Even experienced runners suffer from anxiety when the miles start to climb. Leading up to a recent 20 mile training run, I was plagued with self doubt and anxiety about completing the distance. Long runs don’t have to be 20 miles, it’s all relative to the distance you’re used to and comfortable with.
If your longest distance is 3 miles, you might be nervous about 5 or 6. It’s completely normal but the key is to take things one mile at a time. Try not to focus on the distance and instead focus on the next mile, and the next. You might also find it helpful to break up the run into segments. 6 miles becomes two segments of 3 miles each, or three segments of 2 miles. Remember running is as much a mental sport as a physical one.
Don’t focus too much on pace
If you have a pace goal for an upcoming race, you have to train at that pace, right? WRONG! Most of your miles should be EASY. As contrary as it might seem, many runners have trouble running slow, easy miles. Mentally, we think that we have to run fast to improve and meet our goals, but that’s just not the case.
Yes, in order to improve your pace you will have to do speed work and practice some distance at your goal pace, but running too long and too often at that pace can lead to burnout and injury. When preparing for your long runs, focus on keeping a nice conversational pace that you can keep up for the duration of the run. Once you gain comfort and experience, you can begin to add short periods of speed work into your long runs, but keep things easy to start.
Hydrate
Gearing up for a long run, it’s crucial to keep yourself hydrated. It might be easy to think about drinking water during your runs, when you’re thirsty, but it’s equally as important to make sure you’re hydrated in the days leading up to your run. Keeping up with your water intake as well as electrolytes will set you up for success.
Following a long run, make sure to replenish what you’ve lost. Especially during the summer months, we lose more than we think getting our sweat on.
Warm up
Particularly for ahem…aging runners like myself, warming up for any run is hugely important. Warm ups can include dynamic stretches, foam rolling, or even a brisk walk. Doing these things can help to prevent injury as well as make for a more enjoyable long run.
Stretch
Following your long run, you might be inclined to crash on the couch and revel in your accomplishment. As well you should, you earned it! However, you’ll be better served to do some good stretching, foam rolling, self massage, whatever you can do to cool down and work out any sore areas first. The days following will be much smoother and you’ll be looking forward to your next run, if you take the time to properly recover.
You might also like:
Marathon Training: The Long Run
The Ultimate Running Hydration Explanation
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