The long run is one of the staples of a runner's program. There are a couple of things that factor into how long you are out on the roads. It depends on how far you are running and what your pace is for running that distance. Some days you may be out on the roads for as much as 3 - 3 ½ hours. To be able to stay out there for that long, you need to play some mind games with yourself.
This is one trick that I do that helps me through my longer runs. I don't think of the run as a whole. I break it down into parts - either in time units or miles. Here is an example of how you can do this.
Let's say that you want to run 12 miles at a 10 minute mile pace. This means that you will be running for 2 hours. 2 hours breaks down into eighths. So, for the entire distance, you will be running 8/8.
Usually, you don't think about it until after the first half hour of a run. After the first, half hour, I would say that I've completed two eighths of my run. After an hour, I'm half way done. After an hour and 15 minutes, my run is five eighths of the way done.
The same idea applies to miles. In doing the same 12 mile run, after 3 miles, my run would be three twelfths or ¼ of the way done. 8 miles completed would be eight twelfths or ¾ done. I know that this sounds crazy - but it really does make it seem not as long.
Another mind game that you can play with yourself is in regards to your water stops. (If you are going to be running for more than 30 minutes, especially in hot weather, water stops should be planned into your route). You could plan on your water stops every 30 minutes or every 3 miles. Then, you say to yourself, that you only have 1 mile until you stop for water - and so on.
You need to be in good physical shape to get those long training runs completed. However, you also need to have your mind in shape, also. You have to be mentally ready to stay out on the roads for hours at a time. These tips can help you to break down your runs into more manageable parts - and saying you are a third of the way done sounds better than thinking you have 9 more miles to go.
Running is a simple sport - but there are also many things that you need to know and be aware of. Sign up for my Free weekly newsletter at Runner For Life for advice and tips for staying out on the roads and keep running for life.
This is one trick that I do that helps me through my longer runs. I don't think of the run as a whole. I break it down into parts - either in time units or miles. Here is an example of how you can do this.
Let's say that you want to run 12 miles at a 10 minute mile pace. This means that you will be running for 2 hours. 2 hours breaks down into eighths. So, for the entire distance, you will be running 8/8.
Usually, you don't think about it until after the first half hour of a run. After the first, half hour, I would say that I've completed two eighths of my run. After an hour, I'm half way done. After an hour and 15 minutes, my run is five eighths of the way done.
The same idea applies to miles. In doing the same 12 mile run, after 3 miles, my run would be three twelfths or ¼ of the way done. 8 miles completed would be eight twelfths or ¾ done. I know that this sounds crazy - but it really does make it seem not as long.
Another mind game that you can play with yourself is in regards to your water stops. (If you are going to be running for more than 30 minutes, especially in hot weather, water stops should be planned into your route). You could plan on your water stops every 30 minutes or every 3 miles. Then, you say to yourself, that you only have 1 mile until you stop for water - and so on.
You need to be in good physical shape to get those long training runs completed. However, you also need to have your mind in shape, also. You have to be mentally ready to stay out on the roads for hours at a time. These tips can help you to break down your runs into more manageable parts - and saying you are a third of the way done sounds better than thinking you have 9 more miles to go.
Running is a simple sport - but there are also many things that you need to know and be aware of. Sign up for my Free weekly newsletter at Runner For Life for advice and tips for staying out on the roads and keep running for life.
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