The Golden Rules For Your First Long Run

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long run
flickr photo by Peter Mooney http://flickr.com/photos/peterm7/16834960867 shared under a Creative Commons (BY-SA) license

The long runs are essential workouts for runners who trains for every distance. Long runs are hard workouts where most of the difficulty tends to be running a considerable amount of time or miles.

For runners who have decided to go from 10k races to a half marathon or from a half marathon to a marathon, apart from other changes in the way of training, it is advisable to increase the duration of long runs.

For those runners who are giving a try to their first long runs of more than 90 minutes, we will now give you some practical pieces of advice we hope will help you to enjoy them to the limit.

The Golden Rules For Your First Long Run (Larger than 90 minutes)

– PROGRESSION

Your body’s demand cannot be exaggerated and, for that reason, it is important that your long run milage increase is not abrupt.

If you are used to 60-minutes long runs, running 90 minutes from one week to the other may probably be too much for your body.

You will for sure be able to run that amount of time, but there will be a considerable risk of suffering from an injury. Let your body get used to it and increase progressively.

– SAME TIME

If you are training for the half marathon or the marathon, run some of your long runs at the same time of the race.

In this way, you can get used to the feeling of getting up early, having breakfast and allowing your body to digest and absorb nutrients. Plan and try a routine prior to the race.

– INCREASES

Increasing the lenght of your long runs is a good way of increasing stimuli and preventing your body from becoming slugish.

Even though the amount of minutes or miles you can add every week depends on your background as runner, your training plan and goals, it is advisable for many runners to increase it at most 10% in relation to the previous week.

So, if the long run of your previous week was 12 miles, you could try to run 13 miles the next week. However, it is important not to apply formula or fixed and structured plans and take into account how you felt in the previous long run and how you feel today.

If you have suffered a lot during your previous long run or if it was hard for you to recover from it, increasing the extent or the duration may not be advisable. Analyze this and be smart!

Other runners have a more defiant increase (of approximately 20%) and then keep it during some weeks. That is what we like most doing.

INCREASES CANNOT BE INDETERMINATE

Increasing the duration or the amount of long runs permanently is good but always considering a limit.

You need to know your goals (running a half marathon or a marathon) and analyze your improvements and training plan.

We recommend you to define the type of race you are training for and the maximum duration of the long runs you will have. So, for a marathon, the longest long runs tend to be of about 15 to 20 miles (depending on the runner’s experience and capacity). Once you have reached the maximum stated for your training plan, it is advisable to start trying more advanced varieties.

It is also advisable to organize a week of shorter long runs while training for a race. Some runners choose to have long runs of shorter duration or distance one week out of four to ease rest and recovery.

THEY ARE PERFECT TO TRY OTHER THINGS

Using long runs to experiment is perfect. Try future options of foods and hydration, gels, clothes, trainers and socks.

flickr photo by Peter Mooney http://flickr.com/photos/peterm7/16834960867 shared under a Creative Commons (BY-SA) license