Nail Your Long Run
The long run is vital but building up your distance can be a challenge
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.