Long runs are enjoyable - here’s the secret
Endurance runs are the joy runs those that you run for the experience
Endurance / long runs, are those that can seem intimidating and scary. The kilometers of 10km-16km-21km seem rather impossible to reach and it can feel easier to avoid them all together. However, here’s a secret, I too sat in this dwellers boat claiming that I wasn’t cut out for long runs. I wouldn’t have the endurance, patience, nor will to reach the end line of these kind of runs… But as you guessed it, I was wrong, it was all in my head. Your head is way too often the main blocker you have to start and finish something.
The funny thing is - my very first half marathon distance happened accidentally. I didn’t plan or train for endurance running at the time, in fact I was rather running regular distances of up to 10km maximum. So you can imagine the surprise when I saw the status on my Garmin that claims I had just completed my first half marathon distance. The moral of the story is, you probably already have it all in you to finish that long run. It’s just in your head that you wouldn’t be able to. So let’s get you out of the dwelling and into accomplishing - trust me it’s a high on endorphins you want to experience.
So here’s what you do to finish a long run effortlessly:
1) Long runs are as the name claims “long” and that means you run them with your head and not with your legs. Before you now get confused about what I mean, here’s the gist: You know those thoughts “I am tired, I cannot do this”? When they appear it is very important you don’t listen but keep running. One step at the time and one minute at the time. You can even slow down at and enjoy the views around - redirect your focus and you will get over the hurdles in your head.
2) Prioritise your body - fuel it, feed it, hydrate it. Just like cars you need fuel to actually keep going. Not a single car will drive after the fuel is out and the same goes for your body. Minerals, sugar, salts all of this is important to take with you when out there hitting your long run.
3) Divide the run into sections. Make the run dynamic and build momentum in it. This keeps your focus on the running itself instead of on the distance. Intervals are the absolute gem game to be implemented into your long run. Personally, I love blasting 60 seconds intervals with 30 second rests. Speed up and slow down and keep going like this for a while. The more you incorporate different speeds into the intervals the more fun the run will become. You can set up your interval training as you best see it fit.
All in all, long runs are a running form you do with your head rather so than with your legs. This is what forms your endurance and where you can challenge yourself and where you need to get creative to keep up the momentum. For the busy corporate rats out there (I am with you), these are the runs you go on when your bosses should be taken off their high horses. Don’t let them know what you think just go run it out.
As always, I’d love to hear about your long run tips and tricks so don’t forget to share them in the comments or come say hello over on Instagram @nattysroad. :)
With Love, Natty
