Long run

Completed my first long run today. I ran easy for 1 hour and covered 4 miles or 6.5k. I plan to add in 10 minutes a week and see how far that takes me. The coaching on the podcast said you start to burn fat for energy over 90 minutes.....I still have 1 and a half stones to go to get to my goal weight but am feeling much fitter now.

[Rob_and_his_westie Graduate]

Hi,

Well done! I find that I need some kind of mental distraction for longer runs. Something visual along the route is good, but I also give myself a series of mini targets and rewards along the way. I've also found that a nice easy hour is much more enjoyable than a mad-dash (relatively speaking of course) 30 minutes. I'm with you on the weight loss and fitness thing. Feels great, doesn't it?

[Laurae Graduate]

Can I ask how long you have graduated for ? I was just wondering how long it has taken you to build up to 1 hour running?

[Hidden]

Hi Laurae - its only been 3 weeks since I graduated - I have been doing quite a lot of interval training which I find so hard that it makes me feel sick and faint afterwards but I definately notice an improvement in my fitness afterwards. The hour I ran for was only about quick walking pace - I did 4 miles so that is 15 minutes per mile. I feel like I have reached a point where I am not out of breath at all while running slowly. How are you getting on?

[misswobble Graduate]

I think slow is absolutely fine. Slow build ups are required too. After all you are a new runner, as are most of us here, so building up slowly is really important. I think as you do those intervals Wills you will get stronger but don't be in too big a hurry to go further just yet as that's when the injury niggles start. You will burn plenty of calories and will see the weight coming off nicely but just take care!

[ajwyld Graduate]

I also built up to running for an hour relatively quickly - maybe about 4 weeks after graduation... I was surprised how soon I got there... I find the podcast of R4's Saturday Live good company ! (As i aim to do my long run on a Saturday, I'm listinging to the show with a 1 week timelag.)

[ju-ju- Graduate]

well done you...sounds to me like you have Audiofuel and 'Silky Steve' ( as I like to call him!!!)...that sounds like a great plan, good luck, and I'm sure the weight will keep dropping off with all that running

[Bazza1234 Graduate]

What podcast are you using?

[Hidden in reply to Bazza1234]

The first hour by audiofuel from iTunes. There is a second hour as well with the tracks split into 10 minutes so you can add to it gradually. I am actually starting to really enjoy running now it reminds me of clubbing in my younger days but without the hangover!