Long run tips

[StringsandKeys]

I’m following a Garmin plan for a half marathon and this week it jumps to 11 miles. My previous one has been 9 two weeks ago and even though I did a there and back along the flat canal at 7 and a half miles I did stop because it was hard. Does anyone have any tips for How to survive and sustain so you can go to the end. I know I can Google this stuff but Its always more fun hearing first hand experiences! Thanks in advance. Picture of a fallen tree from the storms for interest’

[Roxdog Graduate10]

Well done! The farthest I ever ran was 10 miles. I did stop and walk to eat some dried fruit and sort out water etc. Unless you're planning to race ahalf marathon, is there any harm in a couple of walks here and there? If you want to run continuously, maybe pop over to the marathon forum, where there are lots of experts! Good luck

[StringsandKeys Graduate10 in reply to Roxdog]

Thank you I don’t normally take drinks but I think these are good ideas. The problem with me is once I start walking I find it really difficult then to keep running so it’s tricky!

[Cmoi Graduate10]

Hi StringsandKeys , first of all, you've still done the distance even if you stop or walk occasionally. I certainly didn't run all of my trail marathon, let alone complete it without any stops!

You need to run at a comfortable pace, ensure you're well-hydrated beforehand, and think about taking water and something to snack on with you. Lots of people like jelly babies. I loathe them, so usually take dried fruit instead. You can buy specific energy gels and drinks designed for runners, but I'm not a fan.

The thing is to experiment and find what you like. Doesn't matter how good a product is or how much other runners rate it, if you're going to struggle to eat or drink it then it's no use to you. It's better to drink and eat before you feel thirsty or tired. Again, this is different for everyone, and depends on conditions as well.

Even now I still break runs down mentally into achievable chunks. I find it much more motivating than stressing about how far I have to go. Fwiw I never ran more than 10 miles before I first did HM distance - it's not really necessary. Many plans seem to be created for runners who are racing and aiming for a good time. That's great, but if you're initially looking just to reach the distance, I see no point in doing too much. You can push yourself later if you choose. I'm biased, of course, as I don't like events or running fast, I enjoy solo trail runs!

Happy running!

[StringsandKeys Graduate10 in reply to Cmoi]

Thank you for this some sound advice. In like the idea of manageable chunks as the psychological battle added to very tired legs is a real challenge. Yes I was a bit shocked at the distance but I’ve started this programme so now want to finish it! Thanks for the advice on food and drink intake that is a good plan.

[Hidden]

I am a Jeffer and I run 4min30 + walk 0min30 and I have run end November 10 miles this way.

As for sustenance, I have bought myself a hydration vest with 2 flexible bottles of 600 ml with long straws. I fill one bottle with water and take a little sip every 5 minutes. I carry along these little jellies with some energy thingy in, but regular jellies can work too. For distances over 2 hours (my 10 miles was 2h12) I also carry along an energy gel and a protein bar. I have to think hard now, because it's been 3 months ago. But I think I used a little jelly every 20 or 30 minutes, the energy gel at about 10K I think and I munched the protein bar right when I stopped my run. And I must say that this sustained me very well on my 10 miles run.

[StringsandKeys Graduate10 in reply to Hidden]

Thanks for your advice and I like the idea of just keeping the energy levels going. I had no idea you could buy these hydration vests which sound great. I remember having those dextrose lozenge shaped tablets when I used to run many years so so maybe I’ll try and get some of them to keep the energy levels going!

[nowster Graduate10]

15km (9 miles) marks the point at which I will get out the hydration backpack (vest) and take some fuel and fluids with me. I tend to start taking on fuel after about 8 km on a long run, and take something about every 1-2km.

If you can, have a light, starchy meal about an hour before the start of the run. I find that a couple of slices of thick sliced toast does the job.

The only other tip is something you will have already probably worked out: slow and steady is the way to go on long runs.

[StringsandKeys Graduate10 in reply to nowster]

Thank you yes definitely planning a nice slow start! Thanks for the advice about having food an hour before too. I am both dreading and excited about the distance and just want to get it done!

[Beatlesforever Graduate10]

When I was on my HM plan (before I had to abandon it due to injury), my strategy for long runs was what others have said - hydration (before and during), snacks, and a slow and steady pace. I always wore my running belt with two small bottles - one with water, the other with watered down apple juice, and I also took some raisins to snack on. I started out as slow as possible 🐌 and picked up the pace later in the run if I felt like it. But I've also done some of the longer runs as walk/run intervals, I would usually run for 1k, walk 30s to 1 minute depending on how I was feeling. Much easier on the legs!

[StringsandKeys Graduate10 in reply to Beatlesforever]

Sorry to hear about your injury Hope you can recover and get back running soon. Yes will definitely take on board slow pace and snacks. I have a psychological block if I start to walk then that means I’ll just do more walking than running from then on but agree it’s easier on the legs to have that break

[Beatlesforever Graduate10 in reply to StringsandKeys]

Thank you! I'm slowly building back up to 10k and after that I'll hopefully restart the NRC HM plan 🤞 I totally understand what you mean about losing momentum if you take walking breaks. One way of getting around that is to use the Garmin workouts and set up your intervals but you've got to do whatever works for you 👍 Good luck with the rest of your plan! 😊🍀

[Betj]

Hi.. I'm also training for HM and found the increase in distance quite daunting at 1st. Agree with all the comments on hydration and fuelling to keep going. Are you using any training plan or guided runs? I have found the Nike Running Club app really helpful and Coach Bennett guided runs for the longer & focused interval runs have been great for me.

If you don't like the idea of headphones the main gist is ...break it down into smaller chunks and quarters.. start slowly. & build up but run a slow & steady report pace.... expect to enjoy some bits but not all & celebrate each bit of your achievement throughout the run...😊.. enjoy!

[Betj in reply to Betj]

Whoops sorry it's supposed to say slow and steady gentle pace!!!

[StringsandKeys Graduate10 in reply to Betj]

Thank you good advice like the idea of breaking it into chunks as the mind set is tough! Yes I bought a Garmin watch and now following coach jeffs plan on that. I did look at Nike but my plan is only three days a week which suits me! I listen to podcasts to keep me going not so much music although I’m sue for some people that works better