Nail Your Long Run

The long run is vi­tal but build­ing up your dis­tance can be a chal­lenge

Runner's World (UK) - - In This Issue -

How to con­quer the chal­lenge of go­ing long

FIND­ING IT HARD to ex­tend your long run? Here’s how to over­come five com­mon stick­ing points…

THE BAR­RIER The dis­tance plateau THE BREAK­THROUGH Set out to match your re­cent long­est dis­tance, but throw in a one-minute walk break ev­ery 10 min­utes. Once you reach that dis­tance, run for the ac­cu­mu­lated length of the walk breaks.

THE BAR­RIER The fear of get­ting lost THE BREAK­THROUGH En­ter a race. You’ll have com­pany, mile mark­ers and drink sta­tions. But don’t race: stick to your usual long-run pace.

THE BAR­RIER Bore­dom THE BREAK­THROUGH Take a train or bus some­where and run home. As well as dis­cov­er­ing a new route, you have the com­fort of each step bring­ing you closer to home.

THE BAR­RIER The en­ergy crash THE BREAK­THROUGH Up your in-run fuel in­take. Aim for 0.7-1 x your body weight (kg) in grams of car­bo­hy­drate per hour, start­ing from 45 min­utes in.

THE BAR­RIER The fear of fa­tigue THE BREAK­THROUGH Add 1-2 miles to your cur­rent max­i­mum long run and di­vide the dis­tance into 5K laps (or what­ever dis­tance you feel com­fort­able with) that pass your house. You’ll never be too far from home and can use the fin­ish of each lap to ‘re­group’ and re­fuel.

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