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In this episode I give you the secrets of conquering the long run, Trevor finds himself getting addicted to running, and in the quick tip segment – the most important thing a serious runner must wear.
The long run is undoubtedly the most important aspect of training for a marathon.
There is no way around it, in order to run 26.2 miles, you will have to build up your ability to run long.
We asked our facebook fans to send in the biggest challenge (physically or mentally) they face in running long . . . keep reading to see the questions and answers.
Q and A with Angie
Q: How do you find the time for a long run?
A: I always schedule my run in advance and do it first thing in the morning. I make sure Trevor is going to be home to watch the kids.
Q: How do you balance running with family issues?
A: Running will add quality and quantity to your life. Being healthy and fit will make you a more positive and productive person and set a good example for those around you.
Q: What do you eat and drink during the long run?
A: I hydrate before and after a run. If I am running over 1 hour I use a sports drink. Make sure to eat a light easily digestible carbohydrate meal at least one hour before running.
Q: What about Pacing for Endurance?
A: Start out at a slow and comfortable pace. Take walk breaks as needed. If you feel good toward the end, increase your pace and finish strong.
The next podcast is all about mental strategies for conquering the long run. I recommend having a race or goal to work towards and be obsessed with that goal.
Q: What about stomach issues?
A: Don’t eat a large meal before running, especially one that contains protein. Eat a light easily digestible carb meal at least one hour before running. Experiment with sports drinks and gels that settle well in your system.
Q: What about staying injury free?
A: Take one day each week for rest and include focused cross-training in your schedule. Make sure you stretch after every run and build strong core muscles. Stop or slow down at the first sign of injury. Check out our podcast on injury prevention
Also mentioned in this episode: Road ID
RoadID speaks for you when you can’t speak for yourself. For a very reasonable cost you can get a personalized wrist, ankle, or shoe ID. They also offer an interactive feature so that emergency personnel can access your medical record through the phone or online.
great post as usual!
Thanks Mark! I’m glad you liked it.
Loved the podcast. A quick question: is it normal to be quite sore after a long run during marathon training? I’m at week 4 in my program and finding that my leg muscles, feet and glutes are really sore after each long run. After about 24 -48 hours they’re getting back to normal. Can I expect this after each long run? Thanks Angie.
Soreness after a long run is very common for 24-48 hours. Some runners like to sit in an ice bath to decrease post-run muscle soreness. Make sure you are also taking time to stretch after every run and use the day following your long run as a rest day. Keep up the good work!
Hello! I love the podcast! You two are doing a great job! During this podcast you mentioned a website great for finding and sharing running routes, could you post a link to that page??
Thank you Becca. The site I mentioned was: http://www.mapmyrun.com
I do all my runs very early in the morning so that hubby is there to watch the five kids; well sleeping. Therefore, I don’t have the time to eat a light meal before running.
Do you have any suggestions for first morning runs? I do drink a small amount of water.
What about the long run on Saturday? Should I bring a sports drink with me since I’ll be out for a while and I didn’t eat anything yet that day?
As long as your run is 60 minutes or less you shouldn’t need anything other than water. For your long run definitely use a sports drink and consider an energy bar or gel if your run will be greater than 90 minutes.