Long Distance Running
2011-07-14 16:12:54
Long Distance Training
Doing long runs are very essential to your marathon or half marathon training the longer miles and time builds up your stamina helps burn fat and trains your body for the race day. In my experience it’s always best to do the full 26 miles if you are training for a marathon or 13 miles if you are doing a half. I have trained and ran 26 marathons and I find it best to add 1 mile per week until you get to 10 miles, then the next week you would do 5 miles and the following week 12 miles, then every week after it would be half the distance of the next longer run until you reach the goal of 13 miles or 26 miles. With any training it will get to be a mental and physical challenge at times. You can find ways to beat the obstacles to help you achieve your goals.Walk - Run
If you are a starting and never done the distances or get tired, try the run – walk. Set your timer on your watch to 10 -1. You will run for 10 minutes and then walk for 1 minute this will give you the breaks needed and will also help complete the training runs.
Friends
Get a buddy system, train with them and help motivate each other with positive reinforcement. Join a running club and meet runners or walkers that are at you pace. Invest in an MP3 player.
Goals to Finish Runs
Set goals as you are running, they should be small and achievable. A simple one is to focus on an object or place and set a time you would like to be at that point. Think positive thoughts, I always think, I am at the last few miles of the marathon and will be the winner or have saying such as “winners never quit and quitters never win” or “I am not tired, I feel strong”.
Hydrate and Eat
Being out on the road for hours, you need to make sure you stay properly hydrated, I find water and mixing up a with a sports drink every other mile. You should also bring some snack able foods like, energy bars, GU or, Power Gel
Rewards
After the runs treat yourself to a nice meal or a good massage. That evening have a nice bottle of wine or some good beer. You deserve it and it gives you something to look forwarded to on the next long run.