long runs

Getting your head into the long run

Zoey · July 21, 2016 · Leave a Comment

In the beginning I think the most exhausting part of running, isn’t one foot in front of the other it’s the never-ending dialogue in your head about when to stop and when to keep going. It seems relentless and endless and it is probably one of the more intimidating parts of taking on long runs as part of your training schedule – because you have to listen to that voice for an extended period of time. And who wants to do that?

But just beyond those nauseatingly boring conversations is the best bit about long runs, the part where you forget that you are running, the part where your mind empties itself of all of your frustrations and stresses and there’s nothing but the rhythm of your feet.

So how do you get from A to B?

1) The first part is simple. And hard.
Don’t pay attention to the voice. It’s there, it’s not going anywhere for now and you can’t really do anything about that, but you don’t have to take it on board. Notice it, sure and then let it go. Decide what you are going to do before you go and don’t accept anything from that internal voice other than what you planned to do (barring injuries or emergencies)

2) This is a bit of a trade secret, only I don’t know why it is!
It’s ok to walk. Everyone walks. In fact, you’ll often find that a strategic walk break will give you a quicker overall pace because you are giving yourself a break before you actually get tired. And once you are actually tired, it’s a bit late for a break. if you get concerned about walking too much – use set run/walk intervals so you are getting the balance right.

Long runs are not the day to push the pace.
Long runs are the day to feel rejuvenated by your running, so don’t be tempted to race your watch for the latest PB. Keep it comfortable and don’t rush it. If you are feeling wiped out or ravenous after a long run, chances are you were running too fast. This is the day to completely take the pressure off yourself, enjoy running and enjoy your walk breaks.

Break it Up
Almost any run I do, I don’t think about the total distance. I think about it a kilometre at a time or I break it up into 4km chunks. Because 4km is easy and mentally I can get on board with running 4km, even if there are a few 4km runs after that.

The voice that says you can’t, can be trained to say you can.

When you are slogging your way through your own tough mental resistance, keep in mind it’s temporary. You prove that voice wrong enough times, it starts to lose its power and it slowly gets replaced with a very different voice. In the meantime, change the way you think about long runs. Think about them as adventures. As opportunities to explore. As time to yourself.

And if that doesn’t work, just think about the coffee and/or wine at the end.

Taking some ego out of your running

OperationMove · October 15, 2014 · 4 Comments

The other day I was going for a nice easy run and I looked at my watch and I didn’t like what it said. Because it said over 7 minutes. Which is such a ridiculous, arbitrary meaningless number. But it does make sense why I have that reaction to it. I worked really hard to get under those 7 minutes. And then I worked really hard to get under 6 (for some of my runs). So it can be easy when I’m on a long run to allow that kind of thing to plague me. To think that the run is no good because it’s too slow.

The truth is, that is my ego talking it’s not science.

I like the science of running. Actually that’s a lie. I love it. It is my favourite part. So if I read somewhere that you have to do this run this way and that run that way, I’m going to research it to see what the science behind it is. Because there’s a lot of junk science floating around. There are also a lot of approaches to other sports that just don’t translate in running. One of those ideas is that the best way to improve is to run flat out all the time. Or that if you do a run and it’s really slow, it’s somehow of no benefit to you. Actually, nothing could be further from the truth.

The fact is that to run something below your ability on purpose requires you to put your ego to one side a little bit. Sometimes that is hard. Which is why when I do my long runs in 8 minute km or 7 minute km I take a photo of it so people might see it and know that is what a long run is supposed to look like. It’s not supposed to be fast.

The slow run does a few things:

It builds your aerobic fitness

It gets distance in your legs with minimal risk of injury

It increases your speed at the same effort level over time.

It conserves your speed for speed workouts that will actually benefit you like intervals and tempos.

If you don’t run them slow enough, you get none of those benefits. And for the most part what stands between you and a slow enough long run is a bit of misplaced ego. Save that ego for your fast runs, then it actually comes in handy.

9 Ways To Keep Long Runs Interesting

OperationMove · June 23, 2014 · 1 Comment

Young sporty girl running on a rural road at sunset in summer field. Lifestyle sports background

When you start spending more time on your feet, how do you keep it interesting?

1) Break It Up.

It can help to think of it in 3km sections or 5km sections rather than as one long interminable stretch of never-ending running. Sometimes thinking about a distance that you know really well can help to make it less intimidating. Where I used to run before I moved along the lake was 5kms so that’s still a really familiar distance that I will tend to think in on long runs.

2) Change up your playlist (if you listen to music)

It can be easy to get bored if you are listening to the same songs all the time. You could mix it up with a new playlist or download an audiobook to listen to. If you don’t normally listen to music you might want to bring some just for those bits towards the end where you need a bit of extra motivation.

3) Take a different route

As much as I’m a creature of habit, changing your running route can keep you interested on long runs. If you are running somewhere new, there is always something different to look at and the distance will fly on by. I use MapMyRun to look at new routes I could try and it also has a handy elevation chart for routes that you create so you don’t go out for an easy run and end up with steep climb after steep climb. Or you could, if you want to.

4) Take some photos

This is what I like about long runs is that you have a relaxed pace so you can take a break and take some photos or possibly check in on a certain Facebook group if you were so inclined.

5) Pay attention to your technique

Another way to pass the time is to work on aspects of your technique. You might be working on getting your cadence up and turning your feet over more quickly, or making sure that your arms are swinging front to back instead of side to side or that you are leaning forward from the ankles. Whatever it might be, have an experiment. You might find a more efficient style that makes the whole thing easier.

6) Daydream or plan. Your choice

I spend a lot of time daydreaming when I’m out on a run and I also spend a lot of time planning. When else do I get two hours of uninterrupted time to hear myself think. I’ve written articles in my head on runs, I’ve strategised business ideas and just plain old let my mind wander. I have the best ideas on runs because I can just let my mind go.

7) Think about how epic your Facebook update is going to be when you finish

At some point when it’s rough, just think about Strava or Facebook or your potential bragging rights. Works every time.

8) Take walking breaks

Having walking breaks every now and then can be great for your running and great for managing the distance. From a physical point of view, walking uses different muscles to running so having a walking break gives your body a rest and helps to make sure that you don’t fatigue. From a mental point of view, knowing that you only have a certain amount of kilometres to go before having a walking break can help to keep you focused.

9) Find a running partner

Having company on your run is a quick-fire way to cure any boredom you might have and will get you through any bits of the run that you might struggle with but it also has the benefit of making sure you keep your long runs at a conversational pace. Even if you have someone who you could run with but they don’t want to do the full distance you are or vice-versa you can always plan to meet up for part of your run.

And if all else fails . . .

Sometimes if I can’t do a long run either due to illness or tiredness or timing I’ll often sandwich runs and do two medium length runs two days in a row to simulate a long run and it’s a pretty great second option.

Fuelling for long runs: more trial and error than science

OperationMove · May 14, 2014 · 1 Comment

A really common question once you start running for longer distance is what do you use to keep your energy levels up along the way. Usually, it’s mostly about replacing the sugar that you lose every hour. But depending on who you talk to it might involve a bit of honey and some nuts or it might involve gels or chews or sugar tablets or jelly beans. Really, there’s no science to it. It’s all about trying out different things to see what works for you and what your stomach is going to be happy about as well as your energy levels.

In general, you need 30 to 60 grams of carbohydrate each hour that they are running longer than 75 minutes. But you will need to start before then so your tank isn’t empty. What that carbohydrate looks like will depend on what suits you and it can take awhile to train your stomach and your palate to handle some of the fuel options!

So, I set out to ask some cool people I know what they do for long runs.

Stephanie

“Every 40 mins I have water with a gel and I sip away a lot towards the end. I have Camelbak so it’s hard to say but over a 30 plus k run is probably drink 3-3.5L. At the marathon I drank at every water station. At first just sip or 2 but towards end I couldn’t get enough in”

Lee A

“I drank a bottle of PowerAde on my 15k run last week and had a couple of half cups of water. That felt about right for the conditions (warm).”

Emily

“I drink loads the day before then sips each 3kms (that’s where the taps are). A gel before I left then another Gu at 10 then 14km (for an 18) also had some GF fruit chews that snacked on at 8 and 12 and 16 but not sure if these made much difference”

Eleise

“I stop at the bubbler at 5, 10 and 15km approx and drink 3-4 litres the days leading up to the run. I run with red frogs still playing with gels and shot blocks.”

LMG

“I drink about 3L the day before, and have a bottle next to me in bed and drink about a glass before I leave. I ran 21km the other week with just a few sips of water and zero gels. Same day I smashed my PB by 4 minutes. It was a relatively cool morning so wasn’t thirsty. However on marathon day it was hot and I was terrified of dehydrating so I did my usual prep the day before and had a water and a powerade every 5km and shot bloks every 10km. I felt great hydration-wise the whole way. Personally I think diet and hydration in the few days before is where it counts. That’s what works for me. I’ve only used gels (shot bloks) in a half marathon once and that was just practice for the mara. I have never needed them for that distance. I would probably do up to 25km without them. Honey sachets or jelly beans are enough for me. I take carb loading very seriously ha ha!”

Taz

“I only carry my water on 2+ hr runs & the more of these I run the less I’m needing to hydrate. Usually only a honey straw about half way through a long run. And coffee features prominently somewhere in there”

Lee B

“ I tend to grab for a gel (Gu choc mint) every 45mins on runs over say 15km. Recent marathon saw me take all 6 Gu shots I had stashed – 1 before the race and the rest interspersed, last one had at 38km.

I tried to drink plenty the day before but am naturally shocking at consuming water normally (working on changing that). I wouldn’t normally carry water for anything under 21-25km as my run course is usually around the river somewhere with access to water – it’s also dependant on the heat and humidity. I am also a new jelly bean convert”