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- A long run is something that you might want to add
into your training plan and it might seem
a bit daunting at first, but don't worry,
we've put together some tips to help you get through it.
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So what do you need for a long run?
Well the most important thing is probably a watch
because you need to know how long you've been running for.
Some watches also tell you pace,
so make sure it's fully charged before you go.
The next thing you need is a good, sturdy,
and well-cushioned pair of shoes.
You don't want to wear a brand-new pair
because you don't want to get blisters
as you're gonna be out there for quite a while.
An emergency energy source, such as a gel,
is a perfect thing to put into your back pocket
to make sure that if you do hit the wall,
you can get back home.
Another thing that you can put in your back pocket
is some money, in case you really hit the wall
and you need to get the bus home or a taxi.
Sunglasses or a cap are great in sunny environments
so that you're not squinting while you're in the sun.
You're gonna be out there a long time.
You need to see where you're going as well,
so these two are a perfect combination
to keep the sun out of your eyes.
A lightweight running jacket is perfect
in case the weather changes and the heavens open
and if you don't need it, you can simply
just tie it around your waist.
And finally, some chafing cream
that you can rub into those irritable areas.
You probably know where yours are.
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I've typically done a long run once a week
for my whole career and to keep it interesting
and enjoyable, I like to mix up the terrain.
So a bit of off road and then on road
is an absolutely fine way to do it.
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You'll find that some triathletes
do the full duration of the long run on tarmac
and this is to replicate what you're going to get
in a race and condition the legs for it,
but I'd suggest not doing this every week
because you want to reduce the risk of injury.
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So how long should a long run be?
Well typically it refers to a duration
of maybe over an hour, but start with a duration
that you're comfortable with
and that you know you can complete.
Don't worry about pace too much
and a good guide for this is that you should
be able to hold a conversation for the full duration.
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So why do we do it?
Well we do it to build strength and also work on
that cardiovascular system,
and part of the run is that you're gonna fatigue,
which is okay, because as long as you keep
good running form, you're gonna build
good strength endurance.
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Now you can do your long run with someone else,
but it's probably easier running on your own
because the last thing you want to do
is run with someone that's faster than you
and clinging on for dear life for 90 minutes.
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And for me, the beauty of the long run
is being out in the elements and seeing
where your own two legs can take you
and for me, it's all about the adventure.
Shall we have a go at that?
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I just love doing my long run,
but I'm sorry to say there's no simple shortcut or hack
in doing one.
You've just got to get out there
and give one a go and the more of them you do,
the more enjoyment and benefit you'll get out of them
and you'll get to see some fantastic landscapes.
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