Long runs are inevitable if you have been aiming to become a runner. Even for those who take up running solely for fitness are not safe from long runs. Once you get into the sport, you would have to gradually increase your distance and speed as you keep on with it. When it comes to running the longer you stay on the road and the farther the distance you go the more vulnerable you are to injuries. That’s why it is important for you to take into account 6 best tips on how to master the long run, whether it is in preparation for a marathon or simply a good exercise for the weekend:
First things first. You have to start slowly. This means that you have to be the tortoise and not the chimp. If the longest run you had was 3K you don’t get to run 5k in a week. The safest way to go is to add a mile or two every week after that. For you to avoid any type of injury, you have to slowly increase you’re your volume of run. This means that when you add to your mileage you have to decrease your pace a little. When you are used to sprinting right away for thirty minutes every day, you have to decrease your pace. What could be comfortable for you during the first thirty minutes may not be as comfortable when you maintain the same speed for an hour and a half. The technique in adding volume to your run is to make sure that you can still breathe normally when you speak to someone you are running with without gasping for air.
You cannot ignore nutrition when you get into running. Of course for you to be able to do the sport, you need to fuel up. As time goes by, you will find your appetite enhanced which you should be careful about. You have to plan well for your healthy meals and snacks. It is also crucial for you to plan the post-run nutrition. Doing this will help in replenishing your muscles and helping in recovery, which helps in protecting your immune functions. Make sure that all the food groups are included in your diet, with emphasis on protein to ensure satiety and recovery and a healthy balance of fat and carbs. Remember that right fueling before, during, and after a long run is necessary for you to add more distance and speed to your runs. Newbies often commit the mistake of not eating enough or at the right time.
It is important for a runner that you don’t ignore post-run recovery. It’s crucial to eat right after a long run to give your body the energy which will help in its recovery. It’s easy to forget or ignore this but you have run long and so you have to give your body simply what it needs. As mentioned above, the perfect post run meal is composed of protein, fats, and carbs to make sure your body will recover well. If it is warm when you run or maybe you sweat a lot, you should make sure that you add more electrolytes. A good source of it is beer. If this does not work with you, you can simply add more salt to your next meal. You can also use your foam roller to give you a deep tissue massage, so your feet would loosen up and you can recover quickly.
It can be overwhelming to think of double digit miles of running. Mentally it can help a lot when you break up the distance on your mind. Instead of thinking that you would have to run for 15 miles you can tell yourself that you would be running three 5K runs. You can think of it as three slow 5k runs. You can also change it into any combination that works well with you. And don’t be afraid to take a break while doing a long run. When you’re doing a 15k run, you can take a break and walk after every 5k finish. As your fitness rate increases you need to reduce your breaks during long runs. You may need to visualize a treat after the long run to keep you going. This could be watching your favorite movie on Netflix, eating your favorite meal, or drinking wine.
Training for a marathon needs mental strength apart from physical strength. Remember that the longer the distance the more mental fortitude is needed to finish it. As a runner, you also need to train your brain to survive the marathon by doing a lot of long runs. For you to mentally prepare yourself for the long run or the marathon, visualize the route you’ll run and imagine yourself running straight and finishing strong. You also have to trust the training you did. Tell yourself that you can do it and take it slow and easy. It is also great to have a more positive mindset when the going gets rough. If you keep on thinking that it’s hard and that you can’t do it then it would likely be the case in the end.
You may consider to have a mid-run refueling. If you have been running for more than an hour, you may find time to take on more calories by way of taking on gels, powders, chews, nuts, and dried fruits. It may not be easy since not all stomachs are the same and you might need to experiment on the different types. Hydration is also a necessity during long runs especially when you start to cover longer distances in your run. At times it may be necessary for you to bring water or a hydration pack while you run or you can think of a route that will give you access to a number of drinking fountains or any source of drinking water. It takes a lot of experimentation for you to figure out the right hydration and fueling technique during a long run.