Do and Don’ts for long runs
Long runs work around some basic principles that help not only cover the distance but also ensure that there is no runner burnout. These principles are basically those that runners need to adhere to, in other words the DOs of Long Runs. Those that the runners need to be vary of, I have listed as DON’Ts.
The DOs
- Run Slowly: For heaven’s sake it’s Marathon training! It’s all about taking it slow and crossing the finishing line. A victory for a marathoner is to travel the distance and not collapse near the finishing line! The trade-off for going long is you’ll have to go slower. Conversational pace is the best.
- Add miles Gradually: You can increase the length of your long run only after you have a strong idea of your baseline mileage. The length as mentioned earlier should be 20-30% of the total mileage covered during the entire week. Don’t increase beyond a mere 10% to the preceding long run.
- One Long Run per Week: Schedule just one long run per week. Your body needs time to recover from one long run, hence it’s pertinent that you don’t overdo yourself.
- Talk Walk-Breaks: It is ok to take walk-breaks during the course of your long run. If you find yourself out of breath, relax and start walking for a few minutes before you take off again. Slowing down for a drink or fuelling yourself is absolutely fine.
- Break it Up: Segment your long runs into three parts. This will offer you a sense of accomplishment within the long run, becoming the emotional thrust you need to complete the run.
- Fire up the Social Component: Running with a buddy or a group helps stay focussed on the goal at hand, while becoming a motivational force. It sparks off a healthy competition and keeps boredom at bay.
- Back Off Once in a While: As good as it gets the long run can add stress if you follow your weekly routine to the T till the race day! Back off from long runs every once in a while – say about once every month, setting aside a recovery period after every 4th week of training. Replace it with some low-impact cross-training instead.
- Taper Down to a Finish: No matter the pace you maintain for the long run, taper down for the last km and run at an easy pace which will help you cool down as you finish the run.
The DON’Ts
- Don’t Run Longer: Running longer than 3 hrs & 30 mins will significantly increase your chances of injury and burnout. Never push yourself beyond the recommended time.
- Don’t Run Too Far: Long runs should never exceed 32 kms distance or half the distance the marathon that you intend to run.
- Don’t Take Too Much Sugar: Fuelling energy only in the form of sweet drinks is a no-go. The body can handle only energy in the form of glucose only to an extent, beyond which you can become susceptible to nausea and stomach upsets. Consume drinks that are a mix of sugar, electrolyte and fluid for easy digestion and quick energy.
- Don’t Schedule Long Runs too early in your Training: It doesn’t matter whether you are a beginner or an elite runner, scheduling long runs too early in the training can spell disaster with a Capital D! You will be heading for a premature burnout or a stalemate!
- Don’t Run By Pace: Simply put, speed doesn’t find a place in the long run. Pace of the long run is only an outcome and is never the target. It is important to be in the right zone to complete a long run. Running by feel rather than pace is the way to go. Else, sooner or later you will find yourself Bonking!
- Don’t do Back-to-back Runs: As much as it’s easy to get into the number game, the number of long runs in marathon training shouldn’t be compared. It’s like comparing apples and oranges. What augurs for one may not for the other. So, don’t get tempted to do back-to-back long runs. Remember, your focus is to head to the starting line fresh and prepared not fatigued and burnt out!
- Don’t Train with Someone who Isn’t Your Pace: Running with a friend or a group is fun, but never let the fun hamper your training. It is easy to get drawn into the same speed as your runner partner(s). Never get drawn into it. Each person’s capabilities are different; hence, do not alter your natural stride be it running faster or slower with your partner/group.
- Don’t Try Catching Up on Mileage: A training plan evolves with progress through the season. During missed runs or an injury, your plans can sidetrack a little leaving you with lesser mileage than you ought to have. Never try to catch up from where you are. Respect your body; give it time to acclimatise itself to the routine again.
- Don’t Compete: When running as a group or with your buddy, do not try to race to the target. This will almost surely lead to injury and burnout. Remember, the time is what matters not the speed.
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
