No matter what you are doing this weekend…find time to fit in your long run.
Whether you’re a recreational runner or a hard-core marathoner, the long run is the backbone of any successful training program.
Here’s a few tips to help you get through your long runs feeling good.
- Follow your long run with a recovery day of very easy running, cross-training, or rest.
- Start your long run well hydrated and consume sports drinks and gels en route. This is excellent practice for the marathon and will keep you from getting overly fatigued.
- Limit your long run to 1:45 or less (unless you’re training for a marathon–see number 5, below).
- Consume 3 to 4 grams of carbohydrate per pound of body weight daily to make sure carbo stores stay loaded.
- Alternate long runs with very long runs when training for a marathon.
- Run with someone of comparable ability. Otherwise your long run may turn into a tempo run or a Sunday stroll.
- Ease back into training if you’ve missed a long run due to illness or injury. Going long as soon as you feel better can overtax an already battered immune system. Instead, do half or three-quarters of your scheduled long-run distance, then resume your normal schedule the following week.
I love tip #1. Resting after a long run is very important…but “rest” doesn’t mean you can’t run or be active. The day after a long run you can still go out and log some miles…just keep it short and easy. Don’t push pace and don’t stay out too long. If you don’t feel like running, do some cross training but once again…make it an easy workout. No matter what you do…don’t sit around eating everything in sight and not moving. Stay active!
Day 14 exercises: Long Run + Planks (Regular & Side Plank) + 7 Key Stretches for Runners
Day 15 exercises: Plank (Regular & Side Plank) + Rest
Remember you can always switch up these days to make them work for you and your schedule. Nothing is ever set in stone. Make it work for you and your family.
The weekend should be fun…a time to recharge for the upcoming week. Find time get in your long run…and spend quality time with your loved ones. Plan ahead to make sure you are balancing life at home with your fitness goals. Life is all about balance…you deserve “you” time but you also need to so make sure you spend quality time with the ones you love. Planning is key.
Make it a great weekend Core Crew! 🙂
You don’t have to be training for a marathon…or even training for a race at all…
Time for the final sprint! The finish line is right there…you can reach out and touch it. Don’t slow down…speed up and finish strong!
Go long…even if you’re training to go short.
What does this mean for us? Even if we are training for shorter distance races, or are just working up to longer runs….we still need to fit long runs into our routine. Running for 90 minutes might seem crazy to those who are running 2-3 miles…but instead of thinking about miles…think time. If you are running 2-3 miles in 30-40 minutes…slow your pace and go out for a 50-60 minute run this weekend. Don’t think about your pace…or the distance. Check the time when you leave…then set out to run for about an hour. Go slow, looks at your surroundings, enjoy nature…whatever keeps you going…but just go out and do it. If you have yet to experience that “runner’s high” you’ll be feeling it after your first long run!
It’s the weekend!!!! We’re runners…and what do runners do on the weekend? We RUN!
Do you look forward to your long run? Is it a time of reflection done solo or do you run with friends to make it fun and pass quickly? No matter how you like to get it done…earn your pain, cause the long run is a reward in itself.
It’s the weekend again…time to get sweaty, have some fun, and hang with family for Easter.
Good morning Core Crew! It’s race day for lots of us and I know the rest of you are getting in those long runs today so I’m gonna keep it short.
Strong to the Core 