The idea of a long slow run is that you build strength and endurance incrementally. You run 'slower' in order to run 'longer'.
Of course what one person considers 'slow', another considers 'fast'. The same is true for distance - or the length of time running. For most of us, distance per se on a long run is far less important than actual time on your feet.
Start by taking an honest look at your recent running history - the last four to six weeks.
If you haven't been running much, or at all, then you need to take it easy. You need to give yourself time to adjust, otherwise you're simply asking for trouble. There's no glory in being injured.
Getting back to the Sunday long runs.
These are open to everyone but not everyone will run at the same pace or run for as long a period of time. And the group will naturally divide into faster/slower packs.
Don't be discouraged by the prospect of being dropped or turning early. We all have to start at some point and we almost all are at different points in our training. With consistent training you will improve. It takes time.
Besides being fit is not about running fast or long on a specific day, it's about taking charge of your health. Note: Every athlete in the world has started a session and found they were energy depleted. That's life. Adjust accordingly.
With long slow runs, you should always go at your own pace. The easiest measure is that you should be able to talk without gasping for breath. If the 'group' edges ahead after 5 minutes or 30 minutes, so be it. So be it. You're outside and running, wave goodbye and complete your session.
The same is true for total time. If you want to run for an hour, then turn and head home after half an hour.
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If you're new to long runs, you are advised to start very conservatively. If you can run for an hour, consider slowly increasing the time you are running by 5-10 minutes more each week. Every fourth week, ease back.
So something like this:
1 hour, 1:10, 1:20 and then 1 hour .. then 1:10, 1:20, 1:30 and 1 hour ..
Ask Roger or Margreet for advice ..
thanks for the advice on the long run margreet - any advice on "warm-down" after a run like this? Is it good to walk near the end of the run, or is stretching sufficient?
ReplyDeleteYou should aim to do an easy 10 minutes cool down at the end of every session. An easy jog or walk works.
ReplyDeleteThe idea is to bring your heart rate down gradually. As you become more fit your heart rate will fall back faster but keep moving for 10 minutes.
There are a lot of opinions on stretching. Stretching does help with recovery but don't push it, it's easy to over do it. After long runs, I'll sometimes wait a few hours to stretch, roll out my legs.
In the half hour after a session, nutrition is key. Get some protein. Find what works best for you. A simple ham/turkey sandwich works for me. And drink - water! We often underestimate how 'dry' we become when training especially at this time of year when we don't necessarily feel 'hot'.