I love doing long runs. Last spring when I was in New York I wasn’t training for anything yet, but the weather started to change for the better and I just couldn’t get enough of the weekend long runs. It isn’t strange for me to head out the door and somehow come home 17-20 miles later. There is just something about that long mileage that makes this run nerd happy.
But that wasn’t always the case. When I first started running, 3 miles was a real pain for me. I dreaded a lot of them and counted down until my next day off. I still remember the first day I went out and managed five miles. I felt like a running badass. I felt like I had conquered the world. From there I was slowly able to increase my mileage and not too long after that I managed my first ten miler. At the time though there were a lot of water breaks and I took fuel on “long” runs that now are what I would consider manageable without.
The long run is just as much a mental feat as it is a physical one. Technically a long run is considered anything over an hour and a half but personally I believe that for new runners a long run is anything over five miles. Let’s face it, those first five are tough and anything over that seems like a marathon as you begin. As you become more seasoned it is best to stick to the rule that runs under 45 minutes are short, runs between 45 minutes and 90 minutes are moderate and anything over 90 minutes is long. It also depends on what you are training for. Marathon training long runs look a lot different than half marathon long runs but that doesn’t necessarily make them any easier, especially for beginners.
On the physical end of training it is important to remember that if you are using a well thought out training program, your body should slowly become accustomed to these longer runs. As the program progresses your body will be better able to manage longer mileage. Therefore if you use a training plan you should continue to find each longer run just as or even more manageable than the last. I’m not saying it will be easy but your body should begin to handle each run more efficiently as you become a stronger runner. This is why it is important to stick to your plan and trust that training. It is basically running science. This stuff works for a reason!
The mental side of training can be a tough one. We can be our best friends or our biggest downfalls. For some reason I would have Taylor Swift come in here and start singing, “Doubters gonna doubt, doubt, doubt.” And once you do that, its almost game over before you get going. The best thing you can do is distract the heck out of yourself and be annoyingly positive. You know those yoga teachers that tell you to smile during planks? Yeah , you basically need to do that.
Running On Healthy 
Great tips! I break mine down in to segments, and count back. And I continually tell myself how far I’ve gone, vs focusing on far I have left to go… Mentally it helps me a lot!
That is an excellent way to look at it. Kind of glass half full running!
For sure!!!! It really helps me.
I LOVE the long runs!!! I remember, too, when I started and how excited I was to reach each additional milestone. So much fun to look back and see how far you’ve come!
Isn’t it incredible? And I think it is helpful for new runners to know that? They used to seem so big and so hard and now they are just fun and you reach a point where you want to see where you can take it next…….I’m considering an ultra (post pregnancy of course).
YES! I have ultra on my long term goal list, too! 🙂
I love long runs (hello marathon). But even so, I still have to break them down mentally. Running with others has been a great change up for me
Group runs are a great way to get those long runs in. That is why I encourage my newer runners to join the group. The social aspect really helps. And I think that regardless of how much you love a long run, there is always a point where you have to break them down.
I know runners who go out for time and not miles. 45 minutes out and 45 minutes back.
I do my long runs with my club so we have water stops and lots of company. A club or group of friends the best way to do a long run. A little company and a lot of support will get you through the longest of runs.
Andy
Excellent point. I was just telling Susie that I completely agree with the group run. I wish more of my newer runners would take advantage of our group runs. They really do make it easier and I think they help ensure that you get it in on the weekend when you might sleep in and tell yourself you will do it later.
Nothing like peer pressure! 😉
Love your tricks!! You’re very wise and these tricks do work!! When a long run is feeling particularly loooong, I ignore my GPS and just run…I don’t keep checking it. I also take in the scenery and sometimes imagine myself giving some sort of inspiring speech!! Hehe!! It keeps me inspired!! XOXO 🙂
Those are great ideas! I definitely have worked on a speech a few times during long runs. It gives you plenty of time to perfect it. Thanks for sharing. I think you are so right about ignoring the GPS!
good tips! i’m all about the music, always…and sometimes i like to envision myself either 1) singing karaoke on stage (aka i always think i’m getting discovered, b/c i’m crazy like that), or 2) dancing (esp if it’s bachata or something dance-worthy) for people…this helps me fulfill my dreams of being on Broadway/The Voice/any talent show where people see how much of a raging pop star i should be, and gets me through the runs. 🙂 i need to buck up for some long runs soon!
Get out on a flat wooded trail. It is so much more interesting then running on the sidewalk and I can go so much farther because I am enjoying myself. Finding someone to run with also helps pass the time much quicker; I also find I can run farther as I don’t want to let the other runner down by walking too much!
Both are great ideas. It is crazy how easy it is to pass the time when you run on trails. Such a great change of scenery.
I imagine crazy first person role-play scenarios in my head (ranging from sport-themed to espionage thrillers and everything in between) to distract myself. Once I get lost in “my world” I can run and run! 🙂
I love it. What a great and creative idea!
Running is mostly mental for me. I get overwhelmed or discouraged and give up. I’m getting better, and my mantra is “mind over matter.”
That is a great mantra. I was just thinking on my morning run about doing a blog post on what to do during those terrible runs where you want to give up!
Mantras are great for me. Also looking forward to a post-run treat, whether that’s a hot shower, chocolate milk, or brunch… or all three! 🙂
I totally do this too…and I say go for all 3!
I love long runs too, I look forward to them all week 🙂 I love to listen to audiobooks on longer runs, it keeps my mind off counting miles.
Oh that’s a wonderful idea. What a great way to catch up on books!
I play games too! Especially ones dealing with math 🙂
I firmly believe my mental math has improved from my long runs 😉
Good stuff as always! I do like the long runs too. I find it helps me to run them with other people. Conversations make the miles fly by. Much more so then when I’m by myself and in my own head – ha, nobody wants to be there!
LOL plus you can look forward to tacos after! Your group runs always look like a blast.
Yes, music makes all the difference for me. And I do play mental games. I tried recently to count all the St. Louis Cardinals references I passed in my neighborhood – bumper stickers, porch flags, etc. LOTS. We’re a baseball town. And as for being annoyingly pleasant, I make a point of smiling and waving or saying hello to just about every person I pass coming or going. It makes it more pleasant for me, might cheer someone up if they’re feeling down, and may even make someone think, “Hey, running looks kind of fun. Maybe I’ll try it and see if I get that happy!”
That is a fantastic attitude. I absolutely love it! I wish more runners would try that.
I listen to standup comedy, good music and sing along. And sometimes dance. I have no shame.
I will have to tap into a couple of these tricks this weekend though! I have my longest run since last May on Sunday and I’m so nervous for it! I hope there will be things for me to count out there. 🙂
You will be great! You are a smart runner and wise with your training. Fingers crossed for good weather for you. Have fun!
I like long(er) runs too! Saturdays are my club’s long runs and I always say I ain’t waking up for anything less than 6 miles (which isn’t “long” for me anymore). My distance of choice lately has been 10. It’s so crazy to type that and read it out loud LOL!
Isn’t that funny? 10 is my preferred long run too. I just think it is a nice even number. Over the years my running has definitely increased and somehow 7-8 is my daily average. Never would have guessed that a few years ago!
I try to have a partner. It makes the time and mileage much more bearable. If I have no one to run with I definitely have a good playlist and somewhere newish to run or I run my usual route a different way. Great post!!
Thanks for sharing. I agree that music or a partner are helpful ways to keep going. And isn’t it funny what a change of scenery can do to your long run?
I definitely agree that running with others gets you through the long runs! I find that time passes so quickly. I also like a change of scenery. I am injured at the moment so I am constantly out in my car trying to discover new and exciting off road routes for when I return to running. Many of these, I never knew existed!
That is a great way to pass your injury time. Love that idea. And you are so right, planning out new routes is so much fun and a great way to make running more fun.
I remember the first time I ever ran 12 miles. This was a major feat for me – I’m still not sure why this was the ultimate magic number but it was one of the greatest feelings I’ve experienced in my running career. I utilize out and back courses so then I know at the 1/2 way mark I’m “almost done” because I just have to do that over again.
That is a great idea. I have a friend who is a very successful runner and she loves out and backs for that very reason. She prefers them in marathons where I sometimes find it mentally difficult.