Tips for long distance running?
ShinyDragonfly
Posts: 301 Member
So I've recently made a change to a healthier lifestyle. I've been going to the gym for about a month or more now and I've been able to increase my pace and even go from speed walking to jogging. I try to go to the gym 5 days every week for an hour but as a college student who works overnights, has a boyfriend and family, sometimes life gets in the way.
I live very close to Boston. It's my home.
The Boston marathon was recently F'd with and I'm upset.
I want to make sure that not only will the 2014 marathon happen but that it's also bigger than ever.
I want to run in it.
I was very active and healthy as a kid. As I got older I became sicker and health decreased. I did a few local runs, again, as a kid. I wasn't amazing but I didn't come in last and I still ran them.
I did cross country my senior year of high school. I wasn't amazing, but I still ran.
My fastest time was 1 mile in 8 flat.
That was four years ago and my health declined greatly since then.
I'm starting to get on track but would truly appreciate any help I can get.
I live very close to Boston. It's my home.
The Boston marathon was recently F'd with and I'm upset.
I want to make sure that not only will the 2014 marathon happen but that it's also bigger than ever.
I want to run in it.
I was very active and healthy as a kid. As I got older I became sicker and health decreased. I did a few local runs, again, as a kid. I wasn't amazing but I didn't come in last and I still ran them.
I did cross country my senior year of high school. I wasn't amazing, but I still ran.
My fastest time was 1 mile in 8 flat.
That was four years ago and my health declined greatly since then.
I'm starting to get on track but would truly appreciate any help I can get.
0
Replies
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Start with couch 2 5k to build your running base - it's about an 8-9 week programme and has you running for 30 mins/5k 3x a week by the end. Then there are tons of free marathon training programmes on the internet which rely on that sort of endurance base. You're probably looking at 6-8 months of training, so now is a great time to start as it'll give you time to have injury/family/illness/rest weeks as you go.
Maybe pick a shorter race or two as interim targets - 5k/10/half marathon to keep yourself motivated?0 -
Hal Higdon has a lot of resources on his website.0
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@Xidia- Thank you so much! I am looking into the C25K program but can't seem to actually find it on google? Do you have a link to the 8-9 week program? I also did a search for upcoming races in my area and definitely plan to join them as I feel able to. I also just joined a bunch of groups here on MFP so hopefully that will help.
@Vansy Do you have a link? Or is that just something easily googled?0 -
@Xidia- Thank you so much! I am looking into the C25K program but can't seem to actually find it on google? Do you have a link to the 8-9 week program? I also did a search for upcoming races in my area and definitely plan to join them as I feel able to. I also just joined a bunch of groups here on MFP so hopefully that will help.
@Vansy Do you have a link? Or is that just something easily googled?
If you google couch to 5k that should bring up a variety of programmes to download, also look at Runners world they have lots of training plans to use. You could also trying to find a local running club, most cities have them so you can run with others and they can help you with a training plan.0 -
@Kellster111- I did find a C25K program, thanks What is Runner's World?0
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C25k: There are a few apps for it if you have Android/Apple. I think the programme originated in the UK, so this link should help: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx The first few weeks you do the same thing three times a week on non-consecutive days, and then when it says there are different workouts for the week, you do each one once.
Each workout will take 30-45 minutes including warm up and cool down, so maybe allow an hour by the time you've changed, showered and got dressed.
Oh, and make you sure you have some decent running shoes!0 -
@Kellster111- I did find a C25K program, thanks What is Runner's World?
Runners world is a running magazine in the UK but you can get info from their website.0 -
@xidia- How long do decent running shoes last? How do you know when they're not good anymore?
I don't have an app-type phone and my ipod is too old for most apps lol I'll look into it if/when I get a new phone.
I'm in the USA0 -
•Don't skimp on gear. Splurge on good wicking socks to prevent blisters, a durable and comfortable pair of sneaks, wicking clothes that are seamless to prevent irritation and chaffing, and a supportive sports bra. Good gear is so worth the extra dough.
•Follow the 10 percent rule. The rule states: never increase your weekly mileage by more than 10 percent from the previous week. This means you want to gradually work up to that 18-mile run you have in your training schedule, rather than jumping right into it.
•Slow down your pace. You may be used to running eight-minute miles when you run the three-mile loop in your neighborhood, but it'll be hard to keep up that pace when taking on a 10-mile run. As your body gets used to the increase in mileage, you can gradually begin to increase your speed.
•Don't be afraid to take walking breaks. Longer distances mean you're on your feet for longer periods of time, so you'll notice your muscles becoming fatigued. Continuing to run with a tired body can lead to muscle damage or another injury. Allow your body time to build up endurance and have some time to recover by including short walking breaks at regular intervals.
Keep reading for more helpful tips on running long distances.
•Stay hydrated. During your run, sip eight ounces of fluid every 20 minutes. Plain water is fine if you're running an hour or less. If your run is longer, you'll need to replenish lost electrolytes, so drink Smartwater or make your own sports drink with Nuun tablets.
•Consume quick carbs every hour. Aim for 30 to 60 grams of carbs every 60 minutes. Gu or Luna Sport Moons are great options.
•Figure out what motivates you to keep going. When your mind begins to think about nothing but stopping, you'll need a way to inspire your legs to keep on moving. Running outside in a gorgeous setting, listening to a new CD, tracking your run with a heart rate monitor or iPhone app, or running with a buddy may give you the push you need to reach your goal.
•Reward your efforts. Once you reach your goal, honor your efforts with a massage, pedicure, haircut, a new CD or running shorts, a sweet treat (something reasonable that won't undo all the good you did), or a night out with your favorite people. It may help to have the reward in mind before beginning your long run, so it can motivate you to keep on going.0 -
There are great tips here! Also, after you graduate from Couch to 5K, there is a 10K 101 site by the same guy. It's great!
DEFINITELY take your time to slowly build up your miles. Also, strengthening your core will make running easier.
Good luck!0 -
I think it's awesome that you want to run Boston, but keep in mind you have to qualify for it. That means you'll have to run another marathon first, and beat a specified time based on your age and gender. Before the cutoff date in September. Going from zero-to-marathon in a year would be hard enough, but going from zero-to-Boston-qualifying-time-in-a-marathon in 5 months is not a reasonable goal for most people.
If I were you, I would consider volunteering for the 2014 race instead, and think of running it a few years down the line.
An article on qualifying for 2014 here: http://communities.washingtontimes.com/neighborhood/life-lisa/2013/apr/21/participate-2014-boston-marathon-start-training-no/
Best of luck!0 -
Thank you all for the information! I bookmarked it all and will be looking back on it.
@Majope- I believe you can also run the marathon if you do it for charity, which is what I plan on doing. I know several people who did that this year. But if not then I'll figure it out. Thank you for the information0
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