Long Runs

      Many of things I’m going write about you may already know from your experience. I believe that anyone who wants to run a marathon, not just survive, needs to do at least 4 to 5- 18+ miles runs (I prefer 22 mile runs) prior to the marathon but no closer than four weeks before the race. When you have built up enough endurance to finally run this distance for the first time you need to take a partner that has run this distance before and has the experience. Even if you have done this distance before but haven’t done it in a half year or more, you should have someone along or at least have someone waiting at the finish to help you.

      Why, you ask, can’t I do this alone? A lot people would say “I train alone and don’t need someone else’s help.” Wrong. You need to understand that most people, and this includes me, will have a decrease in blood pressure that may result in feeling dizzy after completing distances of 15 miles or more. You may even experience this dizzy feeling with less mileage but for me 18 to 20 will usually do it. After a marathon I am a complete wreck and have to lay down with my feet popped up for at least 45 minutes.

      What you need to know is that the feeling of dizziness and possibly sick to your stomach will pass. You would be better served if someone was to help you through the initial ugly feelings. I personally like to bring water or sports drink to my suffering friends to sip while waiting for the “problem” to go away. To return the favor, my running friends often have to wait on me for up to 2 hours before I feel better after a tough marathon.

      I run alone during most of my training because I train in the morning — right out the door. I have also had many friends drop out of the sport over the years so it has become harder to find running partners. It’s also convenient not to have to schedule with someone else or wait for them to show up. Plus, I can run at my speed and not push or be dragged by another runner at their pace. I do like running in a group now and then just to talk running and upcoming races. If you like to run alone and feel safe doing this, I recommend keeping your conditioning level high especially for Marathon racing. This will allow you the ability run alone even for long runs.

      Make sure you stretch prior to your long run. I like to make sure I stretch at least 2 days ahead of time to be sure I don’t pull a muscle during the run. Be sure to plan your run on a day that works best for you. My long runs are usually done early Sunday morning. My reasoning for this is that this leaves the rest of the day for other activities and the car traffic is usually very low. Car traffic is a big problem for me because some of the roads I have to run on over 20 plus miles can get congested at normal hours. You probably face the same problems of traffic, family duties and other scheduling conflicts and plan your long run day around these conflicts. Early Saturday morning is good as well but I still prefer early Sunday morning unless I know a storm is coming and will plan accordingly.

      Another thing to keep in mind is your equipment. I talk to other runners all the time and I am amazed that they run in the same pair of shoes every day. I run in three pairs of running shoes that I rotate each day. This keeps a “fresh” pair of shoes ready to run in and also gives the shoes a chance to recover. With all the pressure and stress that is exerted on your shoes during running I can’t see how they would be ready to go again the next day for a long run, even if the manufacturer says they will be ready. Dry shoes are important as well when being used for a long run. Dry clean socks are also important because blisters can occur and the open skin is better served with clean socks (you will still need to treat you feat afterwards). Also, don’t forget to lube up before you run. You’ll know if you forget, especially in the shower afterwards –ouch!

      Carrying fluids or planting them along the course is very important. I have seen and run with people who think they need only a few sips of water for a 20 mile run. You should see how they look at the end of the run. And then they complain about how they feel over the next several days. My advice is to carry 12 to 16 ounces of a sport drink. See my post on Fluids. I also carry one gel pack but eat a Power Bar before a long run. I like to take a caffeine pill to help wake my body up because coffee upsets my stomach to much. Wait at least 10 to 20 minutes after you take any caffeine because you will probably need to use the facilities. Better to go before then having to go during. You may however want to plan for this contingency as well if you are someone like me.

      Enjoy your next long run and happy running.

      See you in the pack.