How to "Marathon Long Run"
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- Опубліковано 9 бер 2021
- In How to "marathon long run" we talk you through how to plan, prepare for and take on the long run. A staple in marathon training that can get you to that start line in the best shape possibly. We'll take you through all of the mistakes we've made and what we've learnt along the way.
The key is standing on that start line. So let's help you get it right.
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Don’t trust a fart past mile 22, solid advice!
It’s NOT solid... that’s the problem 💩
One of life’s guarantees. Like, if you are a runner you’ll soil yourself at some stage 😂
It's soiling yourself as a non runner.....that's the problem
Watched this video earlier this year when I started racking up mileage for my first marathon. Thanks for the awesome tips, cool to watch this again after months of running and realize how much I took these points to heart!
I’ve just discovered your running channel, and it’s quickly become my favorite on UA-cam! Your videos are so relatable, entertaining and informative without being hardcore or intimidating. Love it! Thanks for all the great tips and inspiration!
Wowsers!! Thanks so much Heather that’s so kind of you to say. That’s really made my day. Welcome to being a MessHap 😂😊
@@ThisMessyHappy Thank you! I’m definitely a MessHap and proudly so! 😊
Same
Been binging you for a few weeks now. Really enjoying the content 👌
Thanks Jack! I appreciate that. Welcome to the madness 😂
Great content as always. You're a lifesaver for a new runner!
Awesome of you to say! Thanks Jason 😊
As always a great vid. I've learnt a lot of lessons through training that made my first half marathon a great event. I know I can't drink coffee before a race. My body thrives on bananas and raisins while racing, with the odd gummy lolly here and there. I carry electrolyte drinks with me and use water at aid stations. After a race I have a whole bottle of electrolyte, then a protein bar and a coffee. Then for the rest of the day I refuel little and often. I've learnt that is best for me...my body doesn't cope with a big meal after racing. And I haven't yet found a gel that agrees with me....so I don't bother with them now!
Love all of this Renee... apart from the raisins bit. They are the devils droppings 🤢😂
Brillant video AGAIN Ben and Mary. Great info and to see both of you doing what you preach.. It defo gives me and i reckon most others here the confidence and knowldege to enjoy our running experience, and to keep as part of our lifestyle..keep them coming 😁... Ben you love a funny edit in your video 😂.. 🏃♂️🏃♀️
Ha ha it’s the geek in me that loves the silly edit. Cheers Alan 😊😊
Nice work. You two are great. Good info. Thank you!
Thanks so much 😊
Great vid, Mary's intro to car chat hilarious😂👍
Ha ha might make her do it every week 😂 thanks Simon
This was a great video. Very good points and the production value is excellent!
Thanks so much Suzie. That’s very kind of you to say 😊
@@ThisMessyHappy you bet! I subscribed as well. 😊
Great advice 👍🏃🏻♂️🏃♀️👏
Top video filled with solid tips and advice. I 100% agree with the caffeine point. I recently tried an experiment of drinking only water for a week and stopped my pre-run coffees and my long-run performance went down quite a bit. Keep up the great work!
Thanks Craig. Very kind of you to say. Glad to hear your experimenting too! That’s what it’s all about 🤟🏼
Thanks for the tipo om gonna run my first marathon. Chicago this year.
Great video full of common sense stuff. I got my hydration and nutrition slightly wrong during a marathon and all seemed ok until the end when I ended up in the first aid tent as my blood sugar level had dropped too far. I recovered really quickly but it taught me an oh so important lesson. And it wasn’t my first marathon🤦🏼.
Ha ha it happens! But I bet you learnt from it even if it wasn’t your first marathon!! Thanks for the kind words too 😊
Training for my first ultra last year, I had to learn to take food before and during my long runs. I found a couple blueberry buckwheat oatmeal pancakes and bacon an hour before was FANTASTIC... it sat well, and kept my stomach so happy I forgot to eat until 90 minutes in! (Normally I'm starving within 45 minutes regardless of a pre run snack. ) And I LOVE my ultimate direction vest. It's so crazy comfortable I wear it for trail runs over 10k, to carry an extra layer, phone, etc.
Oooh it’s good that you found something that works for you. That’s so important. Great stuff. Yea the ultimate direction vests are awesome! 😊
Great advice, thank you 👍
Cheers Connor 🤟🏼😊
Great video, feedback, and suggestions!
Thanks Chad 😊
Great tips guys.Thanks.
Thanks Tony 😊
Good advice guys and keep up the good work
Thanks Yiannis 😊
Even during half marathons (the furthest that I run), I feel the need for some extra calorie replenishment as well as hydration. Dates or biscuits provide a great boost in energy but learning to drink or eat whilst continuing to run takes some practice. Having to start running again after stopping for a water/snack break is very disruptive of the running rhythm.
Flipbelts are great, just one things: it depends on the climate you are in. Chicagoland summer, hot and humid, while training for the fall marathon, no one is even considering a flipbelt, and yes, we do start our long runs literally at the crack of dawn. I wear it in the winter, as I love running in snow.
Started doing callisthenics,I’m diversifying ,got a dip station
Woah that’s some hardcore workouts!! 💪🏻
Great video. Looking forward to hopefully getting out again soon been 6 weeks@
Oh man I feel your pain. How long do you think before you’re out again?
Getting on for 7 weeks now and it feels fine no pain nothing the odd big of clicking. Im gonna wait a few more weeks better to leave it longer.
This video couldn't be timed better. My long (for me) runs just over 10kms. I'm finding my body is asking for fluids as I sweat alot. Even in colour weather I still sweat some and start to feel dehydrated even after fueling up before my runs. I have ordered a hydration pack yesterday so I can't wait to test it out and have a play around with it when it arrives. Amazing informative video as always. Much love to you both 💕
Thanks Lisa. Glad the vid helped! Good luck as you move up the distances 😊🤟🏼
Hi Ben just found you and Mary and really love you video’s. I saw your video on ultra marathons you should try Two oceans or comrades in South Africa when we can travel again. Great experience.
Thanks Dorothy 😊 yea I think they definitely have to be on my bucket list. Particularly comrades. I chatted with a friend on our podcast the other day about it. He’s done comrades 3 times and loves it 😊
@@ThisMessyHappy yes I have done 2 comrades, and 7 Two Oceans, did the virtual Comrades last year and added on the last 10k to make a 100k.
Great tips! I think you've nailed them all. The other thing I try to work on is starting off conservatively. I know my biggest problem for longer races AND training long runs is that I blast the first few miles and then fade in the last few. I've experimented a bit with the walk (.1 of a mile) / run (.9 of a mile) method with some success. Also the other thing I'd recommend is keep an eye on chafing and bring something along if you know are you susceptible to it. As always, enjoy your work.
Thanks Eddie. Also, top tips from you. Good stuff 😊
Good morning 👏👏
Good morning!! 😊
Enjoy the vids and advice Ben. Was hoping to do my first ever marathon last year in Cork but it was obviously cancelled and same story again this year unfortunately. Might try the UK if things open up more quickly there. What event would you recommend? Brighton marathon looks particulary scenic.
Thanks Gavin! Yes I’ve never done Brighton but it’s a very popular race with lots of good feedback. And very scenic. Could well be worth a go! Don’t think it’s flat though?! 🤔
@@ThisMessyHappy Thanks! Most of my longer runs (20 to 25 km) have been up-hill and down-dale so mightn't be the worst :)
2:50 oops I just jumped from a half marathon to a 30km this week. Then followed it up with another half marathon and a 24km on consecutive days. Rest day today.
You madman! 😂
Thanks for the videos(s). They are a great help. I'm using some of your advice in my training for (fingers crossed) the MK marathon in May. Can I ask a quick question? For my long runs (I'm up to around 17miles this week) should/could I include some marathon pace? All my long runs so far have been a very slow steady pace. Thanks again. :)
Thanks Mark! Let me answer your question by asking you a question... how do you know your marathon pace? Have you raced one before? I would say, personally, I have never run marathon pace in a long run but that’s just what works for me. I use my tempos to play around at marathon pace and long runs are purely very easy. If it’s your first marathon have a goal pace and time, of course, big prioritise finishing and feeling like you could have maybe done a bit more. If you get it wrong and end up blowing up in a marathon it’s a dark dark place. And the experience may scar you. A much nicer way is finishing satisfied, smiling and thinking... hmmm I’d like to do that again and reckon I can go a bit faster.
@@ThisMessyHappy Thank for the advice. This is actually my 2nd marathon. My first was 4:07 so am looking for under 4 this time round. Something around 3:50/55, so fingers crossed. I will stick to the easy paces for my long runs I think. Thanks again to you and Mary (and winnie)for all the advice from the videos and good luck with the move!!
Love the videos guys, why do you work in KM rather than miles?
Because I’m a #triathleteforlife 😂🤟🏼
Yeah, I teach and after each semester I have to give coffee up because it becomes ever more addictive and detrimental to my sleep. By the end of the semester I'm drinking venti sized Americanos!
Same here mate! It’s a killer
Ha ha I got to the point I was having about 8 cups of instant per day and I had to quit cold turkey as I started to be able to hear colours and see the past present and future all at once. Much better balance now. I have 1 coffee per day.
Great video! What pace or time were you running in that 13 mile long run? You said it was a "jumping off point" for a marathon so that's why I'm asking. Appreciate that everyone is different but would still find it interesting to know. Thanks
Hi Clive, I’m sure I relied to this but the reply has disappeared. Anyway, I was running 5mins/km and my goal marathon pace is 4mins/km. Mary was running much closer to her goal marathon pace but I think she’s capable of faster 😊👍🏻
@@ThisMessyHappy Cheers, thanks. Interesting to see the difference between your run pace and goal pace. That will be a great marathon time!
Commenting for the algorithm :)
Ha ha nice! Cheers
Mary- help!!! Just did my 14 mile marathon training run and the bra chaffing is bad . What do I do ? Use kt tape? Change bra? Getting anxious as London is weeks away
In terms of nutrition for the recovery week in a 4 week block, do you keep nutritional requirements the same?
I do! But thank you for the question as I’m actually doing my video this week about how I approach a recovery week!!
@@ThisMessyHappy Thanks for the response. Looking forward to the video already ! Thanks again.
I mentioned the quantities of gels you use in a race but is that a whole triathlon or do you use that many gels just for the marathon. My 2nd marathon I did with 4 lady finger bananas and 1 gel and a cup of water. Wasn't nearly enough as last 10km felt brutal. Looking forward to my June marathon to do better with nutrician.
Hi Alan, totally depends on the distance to be honest. I use 6 or 7 gels in a stand alone marathon as I’ll be going harder than in an iron distance triathlon. I’ll probably have 4 or 5 in that but maybe bananas etc as well. Yes definitely nail the nutrition in training first 👍🏻😊
@@ThisMessyHappy thanks. I'll use that as a guide. The little bananas I grow really go down so well but probably not enough alone because of digestion time. I did try to really chew so it was going down mashed as much as possibly to assist with digestion. Next time I'll take a gel each time too. I was worried about sugar spikes in gels so only took the one 10km from the end.
I have a question about rest weeks. In that rest week do you do absolutely no running, I mean nothing, or just a few short, low intensity runs? Just to keep things 'ticking over' I am not sure what I am suppose to do in that week???
Funnily enough this is what Sunday’s video is about 😉
Ah excellent. I'll be awaiting with fevered anticipation 😁
What make is the massage gun in the video?
It’s a Renpho 😊👍🏻
I remember I got really motivated to run one day after never running for years. And I did a 10km run with boots on and a backpack then I got a shin splint the next week.... Dont do that
Please could Mary tell me where she got her orange Nike coat from🙏
It was actually direct from the Nike website, Estee! Honestly that’s her most complimented piece of clothing!! 😂
I prefer not to eat breakfast before a long run, I just like running with an empty stomach. If I've eaten a meal the previous evening and haven't done any exercise since (i.e ate, stayed at home, went to bed and then woke up ready to do a morning run) then wouldn't you have enough energy stored as glycogen to do a long run without having to eat breakfast before you go? What do you think Ben?
It’s a tough one Graham. In theory yes but the body is still somewhat of a mystery to me. On some days I could breeze through an easy run without any issues and not having eaten and on some days I could absolutely fall apart and feel awful. The eating is a bit like hedging my bets. I’d probably be ok if I didn’t eat but I know I’m much more likely to be ok if I do and then I don’t lose any quality in the session (technique etc). It’s like the old adage of wearing too many layers as you can always take one off if you get too hot but if you under dress and get too cold you’re screwed. That’s how I look at it. It’s always good until it’s not 😂😊
So just for clarification, you said it would be quite expensive if you did gels every long training run? Don't you need gels for all those longer training runs, like the runs in the high 20's and 30k range before the marathon?
Yes I still use gels every run but I only use the same amount of gels I’d want to use in a race on some training runs. As a way of experimenting. But my pace is 1min/km faster in races than training, for a marathon
@@ThisMessyHappy ok that makes a lot of sense. Thanks for the clarification!
First!
Winner 💥😂
Guys now that I started running more than 10K I noticed that if I eat for example a whole banana or a fruit 30 minutes before the run I have more energy at the end of the run! I can still feel the food in my stomach but it doesn't bother me (maybe because I have an easy pace) but after km 10 I can increase my pace and keep it up. Also, I started getting bruises on my big toe nail. Is it because of the distance or it has to do something with how tight I wear my shoes? It's not really painful but I can mostly feel it after the run. Should I be worried about it?
Don't worry about that. Try to get more space for your fingers and you will be fine.
What’s a good make of massage gun to get?
In all honesty I don’t know but I have a Renpho because it’s cheap and does the job just fine 😂
@@ThisMessyHappy Cheers will check out - keep the great vids coming........ I’m still trying to get to a marathon.....6 half’s down!! M✊🏿
Make sure you go to the bathroom before hand if not you will regret it trust me.
You nailed point 9 of my hard truths video 😊
Always 💩 before a long run.
Your right there, got caught once and with covid etc it's impossible to get in a McDonald's or something similar. Just about made it home once and could barely walk I was that close too nearly soiling myself for the first time in my life🤦😂😂💩💩