Hello runner friends!Welcome back to the Bass Pro Fitness SeriesMIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about how close you're getting to being ready for the Bass Pro and/or Dogwood Canyon running events! If you're using OMRR's Bass Pro Training Plan, then your longest runs are coming up! And whether you're a new runner or already have a few races under your belt, the thought of this can be daunting if you don't have a game plan in place. I speak from experience as both a running coach and a longtime distance runner on this.
And while you can't always control the way a run is going to go or what the weather will be like on your scheduled long run day, there are many things that you can do to help your run go smoothly.. like going into it with a good mindset. And a good mindset is easier to get and maintain when you have a game plan. So without further ado, check out these long run tips shared by runstreet (with my two cents thrown in of course) and then gather the items you need to get your game plan in place. This will help ensure that your long run is both successful and enjoyable.
1. Start Fresh.
Make sure you’re well-rested and ready for your long run. You should have a rest day or easy workout the day before your long run (no speed workouts or heavy weightlifting). A long run is considered a hard workout so you want to be fresh for it.
2. Dress Smart.
Check the weather forecast and dress for the weather. If it’s cold, you’ll want to wear layers as you may get warm running and want to peel off a layer. If it is supposed to rain, you’ll need a hat and rain gear. For hot days, wear sunscreen and cool, light, moisture-wicking fabrics.
Check the weather forecast and dress for the weather. If it’s cold, you’ll want to wear layers as you may get warm running and want to peel off a layer. If it is supposed to rain, you’ll need a hat and rain gear. For hot days, wear sunscreen and cool, light, moisture-wicking fabrics.
3. Prevent Chafing.
I am not proud of how many times I had to learn this the hard way - chafing can be the worst souvenir of a long run and more painful than all the running miles. Prevent chafing by wearing your most comfortable, tried and tested running shoes and running clothes. Use Vaseline or an anti-chafing product such as Body Glide on areas of your body that rub a lot when you run. This can be under the bands around your sports bra, your underwear lines, and your underarms. If in doubt, use some product just to be safe.
I am not proud of how many times I had to learn this the hard way - chafing can be the worst souvenir of a long run and more painful than all the running miles. Prevent chafing by wearing your most comfortable, tried and tested running shoes and running clothes. Use Vaseline or an anti-chafing product such as Body Glide on areas of your body that rub a lot when you run. This can be under the bands around your sports bra, your underwear lines, and your underarms. If in doubt, use some product just to be safe.
*Several years ago, a friend told me about leukotape. It's definitely been a game changer for me when it comes to preventing hotspots and blisters. Use it anywhere you might chafe and/or blister as a preventative measure.
4. Eat Well.
You will need plenty of energy for your long run, so make sure you eat enough healthy carbs and nutrients the day before and the day of your run. For breakfast on your long run day, eat at least 1 to 2 hours before your run and choose low-fiber, low-fat foods when possible. Your long runs are a great time to practice what you will eat come race day, and see what agrees with your stomach the most. Some of my suggestions for healthy breakfast options are toast with almond butter, a banana, and yogurt. It is also important to stay hydrated (hydration begins on the days leading up to the long run).
You will need plenty of energy for your long run, so make sure you eat enough healthy carbs and nutrients the day before and the day of your run. For breakfast on your long run day, eat at least 1 to 2 hours before your run and choose low-fiber, low-fat foods when possible. Your long runs are a great time to practice what you will eat come race day, and see what agrees with your stomach the most. Some of my suggestions for healthy breakfast options are toast with almond butter, a banana, and yogurt. It is also important to stay hydrated (hydration begins on the days leading up to the long run).
For your long run, you want to run at a slow, conversational pace. One of the most common mistakes runners make is running too fast early on during a long run and then crashing by the final miles. Your long run pace should feel pretty slow and relaxed. Start at a pace that feels on the slow side, and focus on maintaining that steady pace.
Long run training requires a lot of patience. Even your long run pace may feel too easy at first, you will be glad by the end of the run that you didn’t start too fast. If you're following a training plan, your speed training days will help with speed so don’t worry about maintaining a fast pace on long run days.
6. Fuel and Hydrate on the Run.
If you are running over 6 miles or for more than an hour, you will need to have fuel on the run. Nutrition is essential because after about an hour of running, your body starts running on empty, so to speak, as your glycogen stores get depleted. To prevent this energy crash you can take some fuel before and during your run. Practice using different fuels for your long run to see what works for you.
Fuels come in many forms, including energy gels and chews, and you can find them at running stores or online. Running fuel is made of easily digestible carbohydrates that replenish your body’s energy reserves. Many running fuels require taking a sip of water with them. Some fuel options include Clif Bloks and Honey Stinger gels. Some people prefer real food on the run and go for a banana or small peanut butter sandwich. Hydration is especially important for long runs as well. Stay hydrated by carrying a water bottle, fuel belt, or hydration backpack. Alternatively, you can stop for sips of water throughout your run. I recommend taking at least a sip of water every mile.
If you are running over 6 miles or for more than an hour, you will need to have fuel on the run. Nutrition is essential because after about an hour of running, your body starts running on empty, so to speak, as your glycogen stores get depleted. To prevent this energy crash you can take some fuel before and during your run. Practice using different fuels for your long run to see what works for you.
Fuels come in many forms, including energy gels and chews, and you can find them at running stores or online. Running fuel is made of easily digestible carbohydrates that replenish your body’s energy reserves. Many running fuels require taking a sip of water with them. Some fuel options include Clif Bloks and Honey Stinger gels. Some people prefer real food on the run and go for a banana or small peanut butter sandwich. Hydration is especially important for long runs as well. Stay hydrated by carrying a water bottle, fuel belt, or hydration backpack. Alternatively, you can stop for sips of water throughout your run. I recommend taking at least a sip of water every mile.
7. Prepare Your Playlist.
If you like music, a playlist is a great way to keep you motivated on your long run. Make a special playlist for your long run that is motivating but not too fast as that may make you pick up the pace too much. If you’re a podcast nerd like me or an audiobook fan, it’s a great time to catch up and tune in. The long run is your personal time so make it as enjoyable as possible and plan for a great listening experience.
8. Partner Up.
If you are lucky, you have a running buddy (maybe even your dog) to tackle all the miles of your long run with. But if not, you can still get a boost of motivation from a running friend joining you for the last few miles of your long run (*you can even enlist the help of several friends who will run set portions of your long run). This is great for a mental boost and encouragement when the going gets tough.
9. Use Mantras.
Mantras are simple phrases you repeat to yourself to help keep your mind focused and positive on the run. Long-distance running is a mental sport and requires training your mind as much as your body. Choose a simple mantra such as I Can and I Will or I Am Strong and repeat it throughout your long run. The more you tap into this phrase, the more it will help you in your running. Any time you start to feel tired or struggle, or you find yourself thinking negatively about your abilities, repeat your mantra in your head. As you practice your mantra on long runs and other workouts, you will see the results over time in better performance and a more positive mindset.
10. Stretch!
To cool down from your long run, don’t forget to do some stretching and foam rolling. The last thing you want to do when you’re sweaty and tired is probably stretch but it is the most important to help prevent lactic acid buildup and the dreaded delayed-onset muscle soreness. If you don’t want to be walking like you got hit by a bus the day after your long run, stretch and foam roll. Also, drink plenty of water to rehydrate.
11. Eat protein and carbs post-run.
Aim to get a nutritious meal with protein and carbs within the first 30 minutes after your long run. The National Academy of Sports Medicine recommends consuming a carbohydrate-rich snack and 15 to 25 grams of protein within the first half hour after a workout. Some suggestions are protein pasta, a protein shake, or a whole wheat sandwich with lean meat and a side of sweet potatoes.
Aim to get a nutritious meal with protein and carbs within the first 30 minutes after your long run. The National Academy of Sports Medicine recommends consuming a carbohydrate-rich snack and 15 to 25 grams of protein within the first half hour after a workout. Some suggestions are protein pasta, a protein shake, or a whole wheat sandwich with lean meat and a side of sweet potatoes.
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