Long runs! They trigger a whole range of emotion in runners. Some runners like the short distances, all races during which you do not have to drink . Others enjoy the middle distances where nutrition and hydration are necessary but limited. The third group are the die hard long distance runners, who need to plan their pre race dinners and breakfasts, their GU and hydration intake during the race.
If you belong to the later group chances are you have encountered the long tough training run. And today’s theme in the Runners’ Lounge is said long run. How do you get through the “long, hard, hot, hilly, sweaty, torturous but enjoyable run”?
I belong to the group who can certainly appreciate the short and middle distances but really is in her element during the marathon. And therefore I have experienced my fair share of long, tough, hot, sweaty, torturous runs. I got through all of them! Here is how:
run in a group: I have said this many times before but I cannot emphasize enough how powerful the group run is when you are out for 10 miles and beyond. Running with a bunch of people will help keep you on track and on tempo.
run with a friend: if you cannot run with an entire group, try to at least run with one other person that runs at about the same pace as you.
run with music: if you have the volume turned down far enough you will be able to run with headphones even when you are running with a group or a friend. Running with my iPod has never kept me from having a conversation, but I also do not blast tunes into my ears at top volume. Music will also help you on tough runs if you absolutely cannot run with a group or a friend.
eat and drink (water) prior to the long run: for some running will rev up your appetite and you will actually start craving foods that are good for you. If you are like me however, the more you run the less you feel like eating. I also don’t like to eat first thing in the morning which can be a major problem before long runs not to mention race day (believe me when I tell you that I found out the hard way!!!). Even if you are like me you should slowly train yourself to always eat a light, carbohydrate rich meal about one hour before starting your run. This will give you enough time to digest the food and give you the energy you need for your training. Oatmeal, whole grain cereal, a plain bagel are excellent choices for a pre workout snack. Once digested these foods will supply carbohydrates for energy. You also want to drink 8 oz of fluids, preferably water with your breakfast.
I also always make sure that I eat a proper carbohydrate rich meal the night before a long run, usually pasta with tomato sauce and a small salad, accompanied by a tall glass of cold water.
eat and hydrate during the long run: while running you should drink at least 1/2 cups of fluid every 20 minutes – more if you are running in warm temperatures. On long and/or more strenuous runs you should also eat carbohydrate rich snacks every 40 minutes. The snacks will replace lost energy in your muscles and will aid your continuous performance. Gels is a great way to fulfill you nutrition needs. They are easy to carry and swallow and you don’t have to waste energy chewing. On your long run you should also hydrate with a drink that is a combination of water, carbohydrates and electrolytes, such as Gatorade®.
break the run into segments: if I have to run anything over 14 miles by myself I usually break the training into to segments. I run 10/12/14 miles in the morning, the coolest part of the day and six in the afternoon. As long as you run the distance in one day it is the same as running it all in one long distance but it will be less daunting and give you a break to refuel and relax.
choose a scenic route: try to run your long run along the most scenic route you can think of. The surroundings will distract you from the mileage and time you are putting in. My all time favorite run will always be along the ocean in Santa Barbara.
have fun: just as with the group run I cannot stress enough that you must have fun on your runs. If you don’t any distance has the potential to become a drag. Enjoy being outside and being able to run with friends or in solitude. And remember you are doing something incredible for body and mind.
Today’s Running Tip: Getting to the next level!
If you want to get to the next level run with people who keep you energized, motivated, and run a slightly faster pace than you.
