The Long Haul - Marathon Training Big Mile Tips

You are in the thick of it now runners! The big weekends are coming up (or here) for Fall marathons. Sometimes this point of training can feel like a summer slog. Still weeks to the big race, but facing some big weekends, big mileage. You might be looking at your training schedule and thinking, why am I doing this again?

There I said it, maybe it caused a chuckle?

Now is the time we may start to feel this and this summer for sure has brought the heat (must be better than cold though, right?). But it is all relative - weather is a cruel coach who’s elements make us stronger.

I love a great winter run, but summer training is better than this? No?

To combat the slog, I am sharing some top tips to tackling & breaking down the long run. Remember - the training is sometimes harder than the race. Time to dig deep, find a dark place, and push through.

OKay, this was at night. But you get it? Wake before the sun and get it done! Photo Credit: World Marathon Challenge

Early Bird. Get up and get that worm. You know the long run is there. Don’t let it loom. Cause if you do, it’s halfway through the day and you are staring down at 20 miles before sunset. I like to do long runs early on Saturdays so the rest of my weekend is mine. Don’t pause the alarm, don’t play into procrastination, just get up, get out, and get it done. GO!

Running together at The Boston Marathon!

Running Buddy. Grab a friend or a few friends. Make it a social event and help each other through the miles. Great conversations can be had along the way when you are running with someone. If you do not have a running friend, see if someone will bike alongside you for your long run or don’t be shy - find a local running group to join!

Explore. Often monotony can take the fun out of runs so chart a new destination run! Find a spot that has beautiful views - lake? ocean? mountains? city scape? Run in an area that you have never seen and soak it all in. Make it an adventure. Note: Best to make any new run point-to-point or out-and-back so the logistics are easy and you do not get lost.

Take a minute to check out the views! Note: First and last time I wore ear buds - I kept losing them & the music distracted me from nature.

Set a Point-To-Point Course. Such a motivator - cause every step you are closer to home! And no thinking - charge straight ahead. Have a friend drop you off, X miles from home. Along the drive, build your fuel stations by dropping gels, snacks, drinks, etc so you do not need to carry items. I love thinking that with each step I am closer to my destination -maybe a kiddo hug or two. Kind note: Don’t forget to return and pick up any remnants of your run.

Photo Credit: World Marathon Challenge

Find a Race. A race can be so motivating - plus everything is set up for your long run. Fuel/drink stations, set course/distance, supporters, the camaraderie of other runners, and the motivation of a finish line! If the race distance isn’t long enough for your required weekend mileage add pre-race warm up miles and post-race cool down miles. You might run them at the same pace, but this helps to mentally to break up your run! For example, if your goal is a 20 miler - find a half marathon! Run 5 miles before the half. Run the Half and when you finish - take a 2 mile cool down!

Ok…not necessarily 80 laps on the track (well if you want…go right ahead)

Long Run Loops. Create a course from your home and do loops. I love this long run set up! Home is always “close”, you can chip away at the distance with manageable chunks, and you have a home base to refuel, recharge, grab refreshments, and the bathroom. I recommend doing five (4) mile loops or vice versa. If you do not wear a watch (as I do) keep track of your laps with a counting system (chalk marks in the driveway) - it has happened.

Ride London 100 Mile - Race and Endurance!

Crosstrain. Okay, miles on the legs are important so you want to get those in. But if it’s too much, do you bike? Give your mental state a run rest and go for a rejuvenation ride. Substitute one long run with a 3-4 hour ride and keep your legs and mind happy.

It’s okay to cry it out.

Use your Emotions. Training truly can be harder than the race, especially if you are going about these miles alone. Any hard run is fine - getting through it does make you stronger and each run teaches you something about yourself. So cry it out. Get mad. It’s okay. Come race day, all the hard work, long miles, tears and cheers will come together and hopefully you are jumping for joy at the finish line!

Dublin Marathon Marathon Finish

You’ve got this! Happy running, happy days, see you on the course and remember…