Training for a half or full marathon, or even a 10K, is a series of workouts designed to stress your body in incremental amounts. You run further than the week before, rest and recover, and repeat. The long run is the meat of a training routine, around which all cross training, recovery sessions, maintenance runs and speed sessions are built. It may seem obvious that running long is the best way to train for running long, however it needs to be done with care and planning.
Carefully increasing the distance you run will allow your body to familiarize itself with the rigors of distance running. You may begin with a long run of 3 miles. At the beginning of your training this may seem arduous whereas at the end, as you near your marathon, a 3 mile run is merely a warm up. You do this by gradually stepping up your distance over many weeks and focusing on the week at hand.
When I started running a 3 mile distance was killer. Six months later my favorite distance was the 10 mile. Distance running is something nearly any individual can teach their body to do by gradually and persistently progressing through a training program. Here are a few rules for the long run:
Think ahead: On your longer distances you may be out running for 3 or 4 hours. Afterward it may be difficult to mow the grass or dart straight into work. Prepare for this by planning ahead and scheduling your long runs accordingly.
Take it slow: Your long runs are done at a slower pace than your other sessions, even slower than your goal pace for race day. Track your pace carefully and as you become more experienced this will be something you can control better.
Take the time you need to recover: If your program wants you back out for another long run 7 days later and you need 12, then take 12. You know your legs, your program doesn't.
Learn from bad runs: You will have a nasty long run. It is unavoidable. Your dehydrated, hungry, you forgot to tape your nipples, or you started to fast and wrecked it. It's okay - it happens to everyone. Narrow down the cause and learn from it.
I can't say it enough - distance running is a feat that is learned through progression and practice. You don't start hitting home runs without practicing on the tee first. Move through your training routine at your pace and enjoy it.
Author Resource:-
Kyle Thompson is a running coach and owner of http://www.joetherunner.com.
Over the past decade he has trained many runners for their first marathon and completed many races across the United States. He uses running as a way to stay fit and lead a healthier lifestyle.
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