Long runs are a staple for any distance runner. Most weekends are spent logging miles and hours, training for that next big race. Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it’s over but we might hate the anticipation of actually getting out there and getting through it. Yet if you want to be a distance runner, long runs are obviously a must. Long runs are where you build your strength and endurance and lets you battle fatigue and gets you running on tired legs. Long runs help build up that mental toughness to help manage discomfort and fatigue. They also give you an opportunity to test out gear and fueling options so when race day comes, you know what works best. If you want to get through your long runs without it feeling like a death march, here are our top tips!
Tune out:
Running with music can stop your brain from getting overwhelmed with anxiety about the distance you have to cover. Pick a favourite play list to listen to while you run. Music can be a dissociate strategy to keep your mind off the distance you have to cover, your tired legs and your heavy breathing. Be cautious with always running to music as you don’t want to become dependable on it. Some races don’t allow music, and hey, your ipod battery only lasts for so long.
Pair Up:
Running with a training partner can turn a long run into a social hour (or two or three)! It’s more fun, it’s safer, and it makes you accountable as you are far less likely to bail on a run or cut a run short if you’re with someone else! It is an amazing way to connect and bond with friends, meet new people and see new routes. Make sure that you don’t completely rely on one particular person, life can be busy and schedules might always match. Get yourself mixed in with a running group to find an awesome bunch of training partners!
Try Running in loops:
Running with a training partner can turn a long run into a social hour (or two or three)! It’s more fun, it’s safer, and it makes you accountable as you are far less likely to bail on a run or cut a run short if you’re with someone else! It is an amazing way to connect and bond with friends, meet new people and see new routes. Make sure that you don’t completely rely on one particular person, life can be busy and schedules might always match. Get yourself mixed in with a running group to find an awesome bunch of training partners!
Change up your route:
Running can take you to some absolutely incredible places. Use your long runs as an excuse to explore some new places. Pick a hike you’ve always wanted to do and get out and run it. (Power walk up the hills and run the flats and the down hills). If you’re always running in the same place, it is easy to get bored after a while. Each run trying switching it up. Head down different streets, a different trail, a new direction. Let your partner pick the route and make sure you bring your running shoes if you are away for the weekend to explore that new area. Keeping things interesting and new will keep your mind off the potential monotony of logging long runs week after week.
Divide the run into achievable sections:
If your goal mileage seems like it’s too much to handle, you may want to think of your long run in sections instead. This is especially helpful for those training for a new distance, or beginners. Set interval time goals such as running for 10 minutes and then walking for 1 minute. Or try running to certain spots such as the new mail box, or the running 5 blocks straight, whatever works for you to break up the time. Smaller sections can seem a lot less daunting than that 20 mile run you have planned.
Add variation to your run:
Running at the same steady pace can sometimes become too much of a routine. Try switching up your pace throughout the run. Try doing some faster miles in the middle of your run or try to progressively increase your speed during the final miles. Push yourself and make things fun and exciting. Setting a speed or time goal for a run can help motivate you, because you doesn’t like a little friendly competition with themselves.
Race shorter distances before your big race:
Training for a marathon? Why not race a half marathon a month before? Races are such an awesome way to meet people, push ourselves and get out in the running community. If you are training for a longer distance, incorporate shorter race distances into your training schedule. Sign up with a few friends and make an event of it. It will help keep you motivated during those long weeks of training for your bigger race. Plus, who doesn’t love getting another t-shirt and a medal!
Find a group:
Signing up to train with a large club or training organization gives you a real sense of commitment and you’ll be far less likely to skip your runs if you’re paying membership dues or pledging to fund-raise. Many large groups break off into smaller subsets, so you’ll find runners that match your pace. They may offer coaching—helpful if you need pacing, fueling, or stretching advice. There are so many of these popping up everywhere… check our local running store to see what groups are out there in your community!