If you have a long run on your training schedule for this upcoming weekend, then this is especially for you! I want your next long run to be your best long run ever.
I have all the steps you need to follow in order to make that happen.
10 Steps to Having Your Best Long Run Ever!
1. Have a strong mental game
Treat the long run the same way you do a race. Start thinking about the workout a few days in advance. Visualize the route you have planed. See yourself running the route while smiling both internally and externally while working through the harder sections of the workouts.
2. Be organized
Plan your route ahead of time. Lay out your clothes and gear the night before. Write out an itinerary for your morning routine.
3. Get up, get ready, go!
Wake up early enough to eat, digest your food, get dressed, warm-up and get to the start of your running route. Don’t leave time for lingering or time for questioning anything you’re doing during your run. Get out the door relatively quick after getting ready.
4. Make a game plan for fueling
Before the run decide what time or mileage increments you will be taking in fuel. Also, make a mental note of where you’ll stop for hydration along the route.
5. Refuse to Quit (unless you’re injured, suffering from heat exhaustion or have any physical symptoms of illness)
If you reach a portion of the run when your brain gets fatigued and you start thinking about quitting the run, think about how you’re going to feel during the last few miles of your race. In a race you wouldn’t quit or back off. You would keep on pushing through until you reach the finish line. Let go of the idea of quitting or backing off and embrace the idea of putting one foot in front of the other until you reach the end of your planned mileage.
6. Know it will be difficult
Long runs are not easy and that’s 100% okay! Acknowledging this ahead of time is important so that you don’t feel disappointed in your performance when it starts to feel hard. Telling yourself it’s okay if it’s hard, might sound silly, but it actually can help you get through the tough parts of the run.
7. Do a warm-up
Foam roll, do dynamic stretches, and or do a short walk – warming up prepares the body for motion. You’ll start off feeling ready to run by taking 5 minutes to warm-up.
8. Do a cool-down
Walk for 5-10 minutes after your run. Then once you get home foam roll and do your dynamic stretches again!
9. Eat for Recovery
After your run eat something nutritious and delicious within 30 minutes to 1 hour. A healthy smoothie with fruits, veggies, and protein is a great way to get nutrients into your depleted body.
10. Take notes
Write down what went well during the run and what you need to do differently next time. There are only a few opportunities to rehearse what is going to happen on race day. The long training runs are really the only times you can figure out what is going to work for you.
I like number 6 about knowing it will be difficult. There have been times I’ve been close to the end of a marathon, cursing myself for signing up for another race. While I always know a long run will be hard, I don’t think I ever fully understand it until the pain and fatigue set in. Now that I have quite a few more long runs under my belt, it has become easier to mentally prepare myself for what it will entail. While I like the euphoric and proud feeling of accomplishing a long run, there are times it drowns out the reality of the physical and mental stress it takes to complete it. Having a balanced perspective is a great way to be prepared and still be able to enjoy it.
Diana
betterthanalive.com
Hey Jess
Those are some great tips for running. For long runs, I agree that the mental state is really crucial. Having focus and grit does help in getting me pass the finishing line at marathons. I always ensure that I get a good dose of protein after exercise too. 😉
Cheers
Ida
Good write-up Jess.
The mental game you explained is worth emphasizing again and having a no-give-up attitude works wonders.
I always wonder why bodybuilders won’t run enough. A run of at least 15 minutes even for bodybuilders to level up the metabolism and get those ripped abs and also combat fat build-up in the bulking phase to some extent.
Thanks!