RULE 2: One long run - getting longer each week towards your race distance
One longer run each week is vital for your race preparation. This builds up endurance. It teaches your body about conserving energy and increases your confidence for completing the race distance.
Plan what works for you. Many runners schedule long runs around their daily life by running to/from work, run home after visiting friends or even using it as a chance to get out and explore! Use a website or app to help plan an enjoyable and ideally traffic free route. See the Personal Touch Fitness website for our review of Runkeeper for the iphone. Follow these tips:
- Have a gentle run or day off the day before your long run
- Plan to eat slow releasing, good carbohydrates the day before but don’t eat more than normal. Leave about 2 hours after eating to start your run and have in mind what you are going to eat directly after your run. You have a 2 hour window to replenish the body with a healthy meal to optimise recovery
- Consider taking water and a glucose gel if you are running for more than 60 minutes
- Charge your ipod in advance (Note: *we recommend playing music at a low volume level if running on roads or busy outdoor areas)
- Wear appropriate hi-viz clothes – make sure you cover up on cold days
- Don’t be afraid of flexing your run – take one-minute walk breaks or even shorten your run if you need
- Have a rest day or gentle recovery run the following day
Always seek medical advice prior to commencing a training plan. Speak to the Personal Touch Fitness team for advice or tips. Remember this is only a guide and you should listen to your body and flex plans to suit abilities.
