3 Tips for a Long Run



1. Eat or Drink Something That You Like

Today I ran 15 miles. I used Island Boost. I like Island Boost's use of coconut water and fruit juice or cocoa. Today I had a passion fruit, blueberry-pomegranate and chocolate flavored Island Boost. I liked them all. If you don't like thick energy gels, I think you'd like Island Boost's thin juice-like consistency. I won my Island Boost in a giveaway at Running on E!

2. Listen to Something Interesting

If I have something I only listen to when I run, that's an extra incentive to keep running when the going gets tough. I finished A Train in Winter, a story of women in occupied France, while I ran this week.

3. Change the Pace

I finished my 15 mile run with a fast finish. Going faster at the end of a run gives me something to look forward to. Sometimes it's because I know that the faster I run the faster I'm done, but sometimes it's because I want to see if I still have the energy to push myself when I'm tired. You'll want to do that at the end of a race so it's good to try it out in training.

Running in the last 7 days (in miles): 

0, 6 (3 miles of hills), 3 (w/strides), 7 (2 miles at marathon pace), 0, 4, 15 = 35 miles

Comments

  1. Great tips! Here's a fourth one: break the run up into manageable chunks and only focus on the chunk you're in. 20 miles isn't so daunting when its just 8 miles, 7 miles, and 5 miles.

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    1. Great tip, Meagan! I do that all of the time. Thanks for sharing!

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  2. I've never heard of Island Boost. I do like thinner gels! The thick ones can be hard to swallow. I like to go fast at the end just to see what's left in the tank.

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    1. It's a great confidence boost when you find out that there actually was a little something lift in your tank!

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  3. Tina, what length of run do you feel that energy boosts are required? Longer then 10 km?

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    1. Longer than 10K sounds like a good minimum, especially for new runners. I've been running for years and might not take in any fuel unless I'm running longer, maybe 13 miles.

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  4. Great tips! I have tried that island boost and don't care dor the consistency. I actually like the thickness of GU. I used to listen to vooke all the time on my run. I haven't done that in awhile since my pc crashed. I will jave to download some more once I get it fixed. -L

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    1. Thanks! I don't mind the fact that GU energy gels are thick, sort of like a thin pudding, either.

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  5. Good tips. I try to run most of my long run miles with one of my dogs and feel guilty if I listen to music without paying attn. to them. Silly me. But I love to focus on my body and breath when running long and alone.

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    1. Funny about your dog! I don't think mine minds if I listen to something!!! I ran without listening to anything today. It's good training for times when you might not be able to run while listening to something.

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  6. Great tips. So glad to hear you like the Island Boost and are putting it to good use! I'll have to have another giveaway soon! :)

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    1. Yeah! And I'll have to win it! Ha, ha!

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  7. I've never heard of Island Boost. Thanks for the tip!

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    1. Sure! I think that the natural ingredients will appeal to a lot of runners.

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  8. Whenever I set out to do a longer run, I make a new playlist because it always gives me something to look forward to. I also like finishing most of my runs with a burst of speed or quick sprint.

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    1. Oh, yeah! It's great when I have some new music to listen to on a run or a ride!

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  9. You are amazing and I love all of these tips! Having something good to listen to is a MUST in my book. Music is so motivating to me and can push me through the hardest runs!

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    1. Music - you're right! It can speed me up and keep me going, too!

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  10. I agree about having something you only listen to while running to make it more special. I'm like that with the music, I only listen to it while running. It makes the songs more fun then :) You are reminding me that I am completely out of any gels! I realized that when I set out for my 12 mile run last week so I ended up running it without any fuel. Which is ok since it was only meant to be a slow and easy run, but I would have liked a gel around mile 9, just to add some fuel.

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    1. Next time you're out of gels, you might try something you have in your kitchen like dried fruit - works for me!

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  11. I haven't tried Island Boost but it sounds good!

    I agree changing up the pace during a long run makes a difference. It helps mentally to think of the run in separate segments and also helps the legs to switch things up during the miles.

    Great tips!

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    1. One thing that I've done is plan to run a fast mile and then a slow mile, then repeat, to change things up a bit. I like to plan to do this, but sometimes it just happens!

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  12. Great tips! I love it when I get so engrossed in something I'm listening to (like a book or podcast) that I forget I'm running! :)

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    1. Yeah! And the miles just fly by!

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  13. I always break it up into sections in my head. That helps me a lot.

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