by Neil Bates

Created on: April 15, 2009

There are many ways to make long runs easier, some of them are very personal to the particular athlete, but there are some tips that can help.

Entertainment:

If music is your thing then this can come in quite useful, especially with mp3 players now that can hold thousands of songs and can allow you to shuffle through songs randomly. This will mean that you are generally always running to a different "beat" each time you leave the door. Maybe even consider setting up play lists for different runs.

If music is not your thing then you can always use your imagination or mind to keep you occupied. Maybe try composing your own song, poem or story while you run. Even if it is a song to a song you like or tune that is stuck in your head.

Also, consider running with company. If there is someone who is at the same ability and training for a similar distance then you can occasionally synchronise your runs. If this is not possible, you can arrange for people to join you for part of the run - especially handy for the last half of the long run.

Pacing:

There is no such thing as too slow when you set out on a long distance run. If you are aiming for a specific time then for the first 10% of the distance consider at going 85-90% of the pace needed. Do not go over 100%, any time gained in the early stages is normally exponentially lost in the latter stages.

Route:

Consider the route you are using. Try to vary this as much as possible. Consider travelling away from home before starting your run if there are not many varieties near you. Alternatively, consider jumping on a bus and then running back home.

Try not to have an "out-and-back" route, this makes it very easy for you to turn back earlier than required, it also means that if you are running with the wind on the way out, you will meet it on the way back.

Another thing to consider is that a flat course is not always the best. Variety is very important, not only for the mind, but also for muscles. Different muscles are used for running on the flat and up and down hills. In addition, there will be no "easy" downhill sections without an uphill.

Nutrition:

As with all of the above, preparation is the most important thing when you are setting out for a long run. Not only do you need to consider the liquid and food intake during your run. The 24 hours before hand are also incredibly important. If you are starting out for prolonged exercise while already dehydrated / mal-nourished then you will not be able to regain this during exercise.

I also find that setting a "feeding" schedule is best, it is easier for the body to stay nourished than to regain lost nourishment while exercising. Fluid intake and food intake needs to be taken from the start of exercise. Keeping the levels topped up and not allowing yourself to feel the need for food.

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