It doesn’t matter if a person is a newbie or a veteran runner, it’s a good idea to incorporate a long run into their training to be successful. Here are five tips on how an individual can incorporate this type of workout into their running schedule and feel good after they’re done:
Just Get Started
Running long distances can be intimidating, especially if it isn’t part of a regular routine. There’s no real way to get past this hurdle except by tackling long runs and just getting started. By viewing a long run as just another run, it removes the mental block associated with the distance, whether that’s 15 miles or 25 miles. Try not to focus on the number of miles. Just grab a pair of running shoes, any extra gear that used and possibly a watch to get started.
When running a long-distance, it helps to replenish energy by using a sports drink, beans, or gels. However, if any of these products are chosen, they shouldn’t be mixed together. A person’s body only has so much room for a certain amount of sugar. If that amount is exceeded, it may cause an upset stomach and nausea. The goal of drinking sports drinks or taking other supplements is to replace energy. They should be consumed in moderation until a person knows the right mix of products that works well for them.
Drink Plenty Of Water
On long runs, a runner’s body will become dehydrated. To replenish fluids, it helps to drink large amounts of water before and during a long run. A good rule of thumb is to consume 1 quart of water per half hour of running. It’s also important to replace electrolytes after a long race. A person may want to drink as much as 2 quarts of Gatorade to rehydrate and replenish electrolytes in their body.
Leave Some In The Tank
When running long distances, a good rule of thumb is to only use about 90 percent of energy. This also applies to running hills, intervals or tempo runs. Feeling tired after a long run is normal. The goal of this kind of workout is to never feel totally wiped out.
Schedule Long Runs
Often, individuals will choose Saturday for their longest run. This gives them a chance to relax and avoid going to work the next day feeling exhausted. Coincidentally, most marathons occur on weekends. By scheduling a long run for a Saturday or Sunday, it will also coordinate a person’s biological clock. In addition, it helps if a person starts training early. Attempting to do too much too fast can lead to unwanted injuries.