Guest Post: Run Long ...by Pat Walsh

 ** Run Long **

I spoke last week of long runs and marathons so hopefully a few helpful tips here for the Long run segment of your training.

Starting slow is vital. Whatever average pace you hope to achieve, then go slower at the beginning to allow yourself time to warm up and get the correct energy systems moving. 

20 - 30 seconds per mile for the first 3 miles

12 – 20 seconds per Km for the first 5Km

This allows the body to adapt to the training without shocking the system. It allows use of stored energy rather than depleting what is in the muscles too early in the run. 

It also has an insurance element built in that if you are not feeling great on the day then maybe you can just continue at the slower pace and still complete your run. 

Going too hard early on and you might end up walking home.

If you are feeling good then pick up the pace in the middle section of the run. Relax the body, don’t get too worried about the watch and just let the miles go by.

Slow towards the end and allow the body to recover before you stop completely. This is good for the head and the body. If you are increasing the weekly long run you want to finish on a high and know that next long run, where you will go further can be achieved. Also coming to a stop after a long run at pace can cause lactic to lodge in the muscles, which can be hard to shift.

So slow down the end of the run and if you have the time get a 400 - 500 metre walk immediately as you sip some water. This can do wonders for helping stiffness the day after.

In the days before the run eat well. You can’t run on bad food or too little food.

Drink plenty of water and wake on the day of the run feeling hydrated.Sip on water or whatever your chosen drink is all through the run. You may feel you can finish the run without water but all you are doing is putting yourself into a more dehydrated state that takes longer to recover from. 

Get the head right before you start. You will be out there for a long time so get into a settled steady state where there is work being done but allow yourself to enjoy it. 

Success comes from embracing the challenge and hitting your targets. This is best done in a positive frame of mind. Negativity and moaning have no place in any plan or in anyone’s lives actually.

If you read the post and look for words of wisdom there are none. Simple, practical advice that most people perform anyway without even thinking about it.

Run to enjoy and not to suffer. 

“Only those who risk going too far can possibly find out how far one can go.” T.S. Elliot

Have a lovely weekend. 

No fear, I’m not off in some sun kissed paradise. This is an old photo from the Algarve.

#pwr