Many of you have testified to struggling on your long runs, as preparation for a marathon. Don’t worry, we’re here to help.
1. Long division
Whether you’re training or not, doing a 20-mile run isn’t going to be easy.
What we need to do is to break up that distance into chunks that are more easily digestible. For example, if you’re doing a 20-mile slog, break it up into four sets.
On your watch or phone, set your first goal as five miles, see what your time is, then for the next five match it. By this time, you’re already half way there. Match the next five and the one after. There, you’re done.
2. Change your route
Variety is the spice of life, yet many runners pound the same old routes.
Running the same circuit as you have for the past 10 years is hardly going to be inspiring.
Try changing tact. Hop on the train, even for just 10 minutes, and then run home.
Alternatively, drive the car to a new park or trail and devise a new route. Anything to mix things up.
If you’re away for the weekend for leisure, visiting family or friends, this can provide another opportunity to squeeze in a long run in an unknown location.
3. Go point-to-point
Most of our long runs follow a circular patter. You leave home, run for a bit and then return. There’s nothing wrong with this – but it’s not the only way.
You could, instead, go point-to-point. This is running parlance for running from one location to another. Why not get the train to a place that’s 17 miles away and then run back?
This essentially forces you to complete the run, as you have little choice but to run back!
4. Food for thought
Use your long runs as a testing ground for your race-day nutrition.
You don’t want to be eating something new on the big day – you could end up rushing to the toilet or, worse, paying homage to Paula.
These really are the best times to work out what fuel works best for you, and when to consume it. When it comes to nutrition, everyone is different.
Whether you’re a gel junkie or dried fruit and nuts man, use the long runs to nail your nutrition.
5. Test out kit
Don’t use race day as an opportunity to ‘break in’ new trainers. This will end badly.
Instead, give your race day kit a test on one of your long runs. T-shirts, watches, socks, shoes – all should be road tested weeks before the big day.
It may sound silly, but the smallest thing can put you off on the day: a new watch that you don’t know how to work, those new socks that your mum bought you which feel weird, or those extremely tight boxers which are making you feel slightly queasy. Better to deal with that stuff on a long run than race day.
6. Gain confidence
Marathon running is daunting. By sticking to your long runs, you’re giving yourself a taster of the challenge ahead – the best possible chance of performing on the day.
Nothing is more morale-boosting than a quality long run. So stick with it, hang tough and reap the rewards come race day.
7. Just do it
It’s a simple fact of life and running: some days you feel better than others. The key to successful marathon training is to get out the door even when you’d rather be lying on the couch.
And if the thought of a 20-mile run really is too much, try to run 10 miles instead. A shorter run is better than no run at all.
8. Find a partner
You won’t be the only one running a marathon in your area – so find someone to run with.
Once you commit to a date and time, neither one of you will want to let the other down: together you can conquer the long run!
Running with a partner will also create conversation, distraction and motivation. It becomes more about teamwork and camaraderie rather than individual gain and pain.
9. Build up slowly
Sounds obvious, we know, but don’t force yourself into running 20 miles if the longest you’ve run in training is only 10. Build up slowly, adding a few miles each time.
That way, the long run will become much more achievable. Patience is key when it comes to marathon training.
10. Don’t do them
Yes, you read that right. There’s a growing – if controversial – school of thought that says running long is overrated.
Endurance expert Jeff Ford (convictiontraining.com) has run a 2hrs 51min marathon on no more than 18 miles a week. He believes that it is quality, not quantity that counts.
The catch? You have to do high-intensity interval sessions and lift heavy weights instead. You didn’t think it was going to be easy, did you?
