how to get through a long run

Cons: Looping again and again…and again with no variety in scenery can be boring. 7 hours ago, by Grayson Gilcrease With two kids and growing responsibilities, I don’t have: I’m confident I’ll never run a personal best in the 8km distance. I figured out quickly that a water fountain and bathroom were located every two miles along the trail.

One mile at a time works for me when I hit that wall.”—dbenson05, “I know after mile 2–3 that my body goes into autopilot and that’s when it starts to get easier! The idea that training must progress from here to there. Related: The 5 Stages Of Long Run Anxiety.

All rights reserved. You will get faster. By the time I’ve done that, I’m halfway through the next song and figure I might as well keep going until that one ends, too.

Run More to Break Through Your Running Plateau. Don’t think too far ahead down the road.”—runstrong09, “Run the mile you are in. Don't think about the long run itself; focus instead on simply getting ready for a run. ], “To all the people scoffing, everyone has a mental block early on in a run at some point, where the distance ahead of you is daunting and your mind wants you to stop moving ahead.

Cons: You’re locked into the group’s schedule, so if you have to miss a group run, you’re on your own. Long runs aren’t easy, but they don’t have to be death marches, either. “You can stash water and fuel at a set location you know you’ll be hitting several times,” Simone says. I’ve logged quite a few miles that way.”—runforcupcakes, “Relax, focus on your surroundings. I tell myself, 'I'm not going to re-engage my brain until, say, mile 9, when I might need a mental push.'"

Research from Costas Karageorghis, Ph.D., a leading authority on music and exercise shows that music can reduce perception of exertion and increase endurance by 10 to 15 percent. If I’m listening to music (I usually am), I’ll tell myself to run until the song ends and then check in with myself. The best thing to do is to start counting to 100. Focusing on the breathing takes the mind off the feeling of giving up, and better breathing lifts you up by the time you complete 100 breaths (inhale + exhale).” —anamika703, “Slow down. Ok that and not going from a 3 mile run to a 20 mile run because you skipped all the previous training. Careers After 11ish years of running, I have a decent set of tricks to get through the tough stretches of a long run and make it to the end alive. Do wake up exercises. It’s all about incentive, right? ☝️, Awesome, You’re All Set! They’re not easy! Enter your email and you'll get: I didn’t even know Matt Fitzgerald had a cross-training book. Long runs are often referred to as LSDs, or long, slow distance runs, for good reason. Pros: Breaking a long run into several smaller loops makes a daunting distance more manageable.

It can add endurance with very little injury downside. How I Get Through Long Runs Here Are the Mental and Physical Tricks I've Used For Years to Gut Out My 10-Mile Runs .

I know I’m pumped just thinking about it! Reach for Brooks’s Hyperion Tempo, The Elite 1 Is No Longer Brooks’s Fastest Shoe, Half Marathon Training Tips for New Runners, Ramp Up the Speed in the Lightweight Mach 3, mprove your running performance further, check out the new. Try reflecting on your own journey and see how it helps you keep going. A tip that worked a lot for me on long 20+ mile runs is when your mind starts telling you that it wants to stop, change focus, start counting your steps, try to get as far as you can and then count again. (Supercharge your runs with these 5 Items That Give You A Boost. They lack endurance and staying power.

Do it Right: Simone suggests alternating the direction you run on each loop—it’s a small change that can be surprisingly refreshing. So if you can consistently run 20 miles per week, try to run 25-30 next year and 35-40 the year after that. "Your pace should be conversational and your breathing comfortable," says Fitzgerald. 6 Beginner Running Tips to Help You Get Started, How the ‘Gratitude Mile’ Can Power Your Long Runs, Motivational Quotes for Marathon Training, Train Your Brain to Get Through Difficult Runs, 12 Habits to Keep up Your Workout Motivation. 8th January 2020. For me, I scheduled brunches or fun adventures with friends after my long runs. Once you understand that, your race times will improve dramatically from season to season.

If you are training for a marathon or a half, long runs are inevitable. You may just find that you are feeling a lot better and are ready to take on the rest of your long run. There are a number of ways to make going the distance comfortable—enjoyable, even. Just keep pushing.” —sikundermalik, “The first 3 miles of my runs always suck! You can also become dependent on it—not a good thing if your device’s battery goes dead midrun or if you plan to race without it. Before you know it, you realize that you’re already almost done.” —enteeveee, “I focus on my breathing like I do when I’m in a tough yoga pose. It will: To me, it’s a no-brainer: strength training has tangible, real benefits to runners. Here are a few guidelines for the minimum long run distance for those who want to see lots of progress: Training for a 5k? “It’s more fun, it’s safer, and it makes you accountable,” she says. 2 days ago, by Maggie Ryan "If you're struggling 2 miles into a 15-miler, you're going too hard." Her love of all things outdoors came from growing up in the Black Hills of South Dakota, and her passion for running was sparked by local elementary school cross-country meets.

By breaking the longer run down into "just another run," you are effectively removing the mental obstacle 18 miles. Join Active Essentially, we’re discussing progression. Subscribe to The Running Channel on YouTube for training advice and tips about all things running related - it’s completely free! That enough gets me reenergized. You’ll suddenly be at mile 5 without even noticing, and the rest of the run will breeze by.” —freckled_jacquie, “Break it up into smaller, digestible increments. From position A to position B.

), More: The New Rules of Marathon Nutrition: Fuel Plan. No single run is worth pushing past your limits to the point of injury! Getting your mind right is one of the biggest keys to a great long run. ), The Best Gear for Virtual Fall Marathon Training, Crave Speed? I personally just finished my first marathon and I know exactly what you are going through. Focus on nice technique until rhythm comes.” —sfm_films, “Slow down, focus on breathing, and give it a couple more miles to settle in. Since 2011, I’ve written thousands of training plans. Support & Feedback But for most runners who haven’t been training for nearly two decades and who never ran in college or professionally, there’s SO MUCH POTENTIAL!

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