Tips to Help with Long Runs

You will want to think about keeping your carbohydrate input high, your body will perfom for up to an hour before you have to think about refuelling.  During a Long run you will want to start restocking your carb supply before then.  It takes time for your body to process the carbs, plan to consume about 15grams of carbs every half hour during a long run, so if you like the sports drinks your are probably good to go as these contain all the carbs you need.  If you prefer water then make sure you bring along sport gels, beans, or chews to keep your energy up on your long run.

Tips to Help with Long Runs – Pace Yourself

Long runs are all about getting in the time or distance, so speed is less important.  You should be running slow enough to have a conversation (being able to string 4 or 5 words together as in a sentence) so that you can maintain the same pace throughout your route.  Keeping a steady pace on your long run should help you run all the way to the finish line, but if you do run out of steam before then, walking for a while is better than quitting.

Tips to Help with Long Runs – Get comfy

If you are too hot or cold, or you feel you need to pee, or your sports bra is rubbing you the wrong way, this may be manageable for a few miles, but if you are on a long run then this is just going to aggravate you for the whole run.  Try to minimize these minor issues before you start by anticipating any annoyances before they start.  In other words if it is cold outside wear an extra layer and then plan your route so that you can swing past your house and dump the extra layer once you are a few miles in.  Practice running in any new gear before your race day that way you will know if the new hold it together sports bra is going to rub or not, as for you guys on your long runs make sure you check out your compression long johns or shorts prior to your long run.

Enjoy

 

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Caroline Brown

Caroline Brown

Personal Trainer & Owner at C & Believe Fitness
Exercising to me is a way of life, At C & Believe Fitness you will Feel Better within yourself, you will Feel Healthier and you will Feel Fitter. Call 0141 639 6648 / 07971 698 390 today or Email me at caroline@candbelieve.co.uk for a FREE evaluation of your fitness needs and goals.
Caroline Brown
Caroline Brown
Caroline Brown
Caroline Brown

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