5 top tips for your long marathon training runs

If you are training for anything long distance (or longer distance to what YOU are used to, whatever that may be) then the staple of your training is your long runs, which gradually increase in distance and build up your endurance.

It’s quite fascinating to me because there’s a real mental game at play here, especially if you’re looking at distances you’ve never covered before. Assuming that physically you are fit and able and ready to take it a little further, it’s the psychological side of it that can make or break you. But, saying that, the human body is a combination of the physical and the mental, so when the two are combined to allow you to do something brand new, it’s SUCH a good feeling.

I thought I would put up a short post summarising five lessons the long training run taught me during my two marathon training cycles to date. My personal experience here is the distances from 15-30km’s, but I strongly believe this covers all increases in distance or ability, whether that’s a 5k, 10k, marathon or anything in between. It’s all relative to you.

1. Your body will do more than you ever know
   
   Your body’s physical limits are a hundred times past what you think they are. Not that I’m suggesting you find your physical limit on a training run around the park….but I mean that when you think you ‘can’t do it anymore’ – you probably can. By no means should you be running through pain, but if you can push yourself through just another minute or mile of fatigue or discomfort, you’ll get the buzz from knowing you went further then you thought you could.
   
   
2. Pysching yourself up actually works
   
   Beforehand, don’t dread how far it might be. Think about the time that you get to be outside, in the fresh air, on your feet. Try to put some excitement, a goal, a test against it.
   Whilst you’re getting dressed or eating your pre-run fuel, put some tunes on that you love and get yourself into a positive mindset.
   And during the run, talk to yourself if you need to get the vibes up. I got through a marathon by saying out loud ‘come on Ele, let’s go’ (I promise no one is listening to you…)
   
   
3. Get to know your vibe
   
   Let’s face it, a long run for many people can be deemed as boring. And if you’re on your own and in your own head, it can be boring. If you like listening to things, find something that works for you. For me – podcasts were brilliant for longer runs. Listening to someone talk naturally gets you running at a more natural and comfortable pace and there is something wonderfully distracting about listening to someone else.
   
   I’m a bit of a running nerd so I loved listening to running related podcasts, but it’s also fun to listen to any other podcasts you’re interested in. I have written a post here about some of my favourite podcasts to listen to.
   
   Or if you love the beat of a playlist for your run, find one where you love the songs! Even better, make your own. It’s annoying to be constantly changing the track on your phone or your watch because you’ve picked a playlist you don’t like. If the tunes flow, your legs will move in turn.
   
   If you don’t want to listen to anything – that’s your vibe. Embrace it. I envy those of you that can run in silence!
   
   
4. Keep the goal in mind
   
   Remember why you’re doing what you’re doing. Perhaps you have a coach who’s put together a personalised plan for you to follow – stick with it. Or maybe you took the plunge and are training for something by yourself. Maybe it’s a race. Your first one? Amazing!
   
   Perhaps you’re running for an event in line with a charity and you’re fundraising. Let people see what work you’re putting in. Maybe you run with other people, encourage each other. Perhaps it’s a way to clear your head.
   
   Whatever the goal of that run is (and remember every run should have a goal, more on that another time) – keep it in mind. There’s a reason you’re out there! (And it feels good at the end, remember!)
   
   
5. Recover as hard as you train
   
   Training isn’t just about the time you’re out there running. An equal, if not bigger, part is the time you spend recovering. I learnt this a lot during marathon training. There’s a lot to recovery, I know, but it’s a key thing to understand how to do well.
   
   After any longer run, take some time to cool your muscles down effectively. Hydrate. Eat well. Rest. Sleep well! Appreciate and look after your body for what it did for you. And your mind – take some time to relax and do whatever makes your mind happy. Whether that’s reading, watching your favourite series or going to the pub for a pint. It’ll thank you on the next run 🙂
   
   

I don’t suspect any of this is groundbreaking new science, but it’s important to remember the things that got you through at the time!

Have you ever increased your mileage quite significantly? How did you find it? What lessons did you learn?

Ele x