Going the Distance: Surviving Long Runs

Long runs are undoubtedly vital when training for marathons. Runners may have heard of the “marathon wall,” which is a much-feared point (about 20 miles) while running in which the runner’s stored energy in the muscles, substantially slow down his pace. Here are some tips to beat the wall during long runs:

Include long runs into training routine: Aside from short to average-distance runs and cardio training, runners must include long runs in their training routines. Long runs should be achieved once every 10 to 14 days. Running longer per week also increases the body’s capacity to store more glycogen.

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Image source: verywell.com

Treat a long run as the real deal: It would help runners to treat their long runs like the actual marathon day. They must condition the mind and body the day before the long run and even wear the same shoes that they would wear on race day.

Re-fuel the body with calories: The stored glycogen in the muscles gets expended when running for longer than 90 minutes. Refueling the body with snacks and drinks filled with ample supply of calories while running boosts performance and prevents the body from failing.

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Image source: verywell.com

Plan the route: Runners should plot their running path so they have a finish line to think about instead of just running for hours without a specific finishing point.

A passionate leader and marathon enthusiast, <ahref=”https://www.youtube.com/watch?v=ePxK9Aii9tM”>Steven Rindner leads corporate development initiatives at Besins Healthcare and he also joins various marathon events. For updates on his interests and expertise, follow this