‘The woods are lovely, dark and deep. But I have promises to keep. And miles to go before I sleep, And miles to go before I sleep.’~~Robert Frost
I remember running 5 miles for the first time. It was epic.
Then, the epic 5-miler turned into 8 miles, and soon I was running a 10-miler every few weeks. I would think about the 10 mile run all week long. And after running it, the rest of my day would be awesome, no matter what happened, I knew I had run 10 miles that day.
Now, as an ultrarunner long runs are in the 20-30 mile range or longer. But, I still love them, and look forward to them.
Everybody’s definition of a long run is going to be different. For one person it may be 5 miles, for another, 30 miles.
No matter how long it is, enjoy it and keep building.
I suggest at least having a long run of 10 miles.
Because a 10 mile run will build your endurance and confidence, and it will let you experience that long run feel.
How to Run Longer:
- Long Run Day–most runners do their long run on Sunday. But, any day works. Mine is Friday. Choose a day and try to do a long run every week, or every other.
- Go Slow–leave the watch at home. The idea of the long run is to put in time on your feet and miles. Don’t worry about your pace. Just try to go at a very very comfortable pace, so that you have enough energy to finish feeling strong.
- Fuel up–Don’t forget some fluids and a calorie source. I just use water on my long training runs. But, to be safe it is good to carry some energy gels and an electrolyte drink.
- Invite a Friend–some of my best long run training was when I had a weekly long trail run with a good friend. We would both look forward to the run and rarely skipped out, because we knew the other one would be waiting. A 3 hour run seemed like it passed in no time.
- Run on Trail–long miles on pavement take their toll. I have done a lot of them. Sometimes there is no other choice,but 10 miles on trail will beat your legs up a lot less than 10 on concrete.
- One Mile at a Time–simply add one mile a week to your long run. Don’t rush it, that just leads to injury.
- Enjoy the Post Run Prize–when my friend and I were doing our long runs together on Fridays, we would have an official Friday Beer Lunch. We would reward ourselves by having a well deserved IPA at lunch. Choose your reward after a long run, but keep it in moderation because you don’t want all those miles to go down the drain.
Do you like running long? What is your longest training run?