Mastering the Long Run in Marathon Training
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- Опубліковано 15 лип 2024
- The long run is one of the most important things to get right in marathon training. Here are the basics to make sure you'll be ready for race day.
My favorite long run gear:
Nathan Pinnacle Vest: fave.co/46ranU9
Fitly water bottles: amzn.to/3ptCjWJ
Nathan water bottle handheld: fave.co/3PHs240
Best sunscreen for face: amzn.to/46qsWYx
Socks for Summer: Feetures Elite Ultra Light amzn.to/46tYLQa
Socks for Winter: men: fave.co/46umEHf women: fave.co/3PFALDQ
Saltstick Caplets (Electrolytes): amzn.to/3raAMoT
Where I buy all my fuel (I love Huma, Tailwind and Spring): thefeed.cc/runningwithjane
Product links are affiliate links - I earn a small commission from qualifying purchases. Thanks for supporting my channel! - Спорт
my first marathon (age 21) I did only two runs over 20 miles in the previous 8 weeks. In addition about 6 weeks before the marathon I time trialed a 25k (15.5 miles) roadrun on the same course as the marathon. We used a formula for estimating the marathon finish time based on the 25k time trial, it was you doubled the 25k time then subtract about 30 minutes. For me it worked out to within a minute accuracy three years in a row. I time trialed the 25k in 1:26 to 1:27 and then marathoned around 2:33 each time, three years consecutive.
Regarding hydration, I had a pretty good mentor who was an accomplished marathoner himself (he ran 2:24 at age 40) and he had also created his own sports endurance drink which he marketed himself. He gave me two pieces of advice for my first marathon: 1) the race begins at 20 miles 2) drink a 4-6 oz cup of his drink before race start, then take 4-6 oz of drink at each 5 mile race station. Do NOT try to drink on the run, come to a complete stop, and make sure you get the whole drink down. (note: this was easier to do back in the day we only had a couple hundred people running these marathons so the races not so crowded.) And he said take your last drink at 20 miles and nothing after, it won't do you any good after 20 it won't get into your system fast enough. In addition, I did a carb depletion/load diet the last week. I had a good marathon experience my first time out, paced along evenly picked it up the last 10k which I ran in 36:21. Well that was about 45 years ago.
Wow! I am watching this video 7 months after creation. Just finished 15 miles today, easy run. Jane provides valuable jewels of information. Thank you
Thank you so much!
Thank you for all the wonderful advice, Jane! I've been an avid follower as I am currently training for my first marathon this October. You definitely provide the helpful tips and encouragement I need! Thank you SO MUCH!!
Hi Jessica - I appreciate the kind words and so happy to hear the channel is helpful! Is there anything you feel like you could use more help with that you don't see a video about yet? Always want to know how to best help!
Excellent video! Thx for outlining the long run suggestions 🤙 It definitely will help on my next training block.
Glad to hear you found it helpful, Alan!
The chaffing in summer vs winter (in the same gear!!) is incredible! Thanks for all the tips and tricks. Another great video. 😊
Haha agreed. One of the (few) bad parts of distance running.
Love this! Thanks for sharing 🥰
Absolutely!
Great video! I've been having a few issues with my long runs. This info is going to help. Thank you!!
So glad to hear you found it helpful! Long run is tough to figure all the ins and outs. You got this!!
Happy Independence Day to you and your family! Thanks for the videos!
Thank you so much! Happy 4th to you and yours, as well!
well done, always good to take in the review, sometimes forget the odd thing
Thanks for watching!
I don’t run two days before a long run. I let that be my “pre-loading” phase of carbs, fats, and proteins then I do my long run after that. I just take in 40 grams total for my 2 hr. long run. I wake up first thing. Drink 16 oz NUUN. Take a gel 45-50 min. in. Then after an hour I drink my 16 oz. 20 grams of carbs Skratch until I finish that bottle. I take small sips around 4 oz. So 4 oz. x 15 minutes = 16 oz.
Sounds like you've figured out a system that works well for you!
These tips will help greatly, even on my bicycle, I've done a couple of 24 mile "long" rides last month, and experienced a few minor issues. Nothing but rolling hills and valleys here in upstate NY, who would have thought a bicycle seems inherently more difficult than running?? the bicycle is less impact for now, so it will have to do. Have an awesomeness week and happy Independence Day Coach Jane.
Cycling uphill sounds very hard!! But yes, low impact is very necessary if navigating a running injury, etc. Thanks for always watching and supporting the channel!
New to the channel. Awesome content and useful info!! Thanks!
Welcome, so glad you're here! I hope the running content is helpful for you!
Thanks Jane! Great reminders. Two I need to do is hydrate before and fuel better during the run. Actually, maybe 3. I also need a new pair of shoes. I’ve been procrastinating, because I just can’t decide.
Agree the shoes can be so hard...you don't want to make a "wrong" choice when they are expensive. Some companies are great with offering a 30-day period to try them and give a full refund if they don't.
My long run advice is to run laps like around a lake. Benefits: you know where the bathroom is, you can stage your water & nutrition, you can add or remove things like hat, sunglasses, sunblock, and if something unexpected happens like an injury, weather (lightning), etc. you’re not too far from home (your car).
Another tip: long runs are a good time for a good audiobook or podcast.
YES! I love this advice, Jeremy! I listen to podcasts on all easy portions of my long runs. What podcasts do you enjoy??
@@runningwithjane marathon training academy, for the long run, strength running, Luke Humphrey Running, Stuff You Should Know
Perfect timing for these reminders. Just got home from the 1st long run of this training block. Only violated 2 of your suggestions, lol.
I'll make the adjustment for the next one though👍
That's what it's all about. Learning and growing.
Great channel, Jane! The videos I’ve seen so far have great info jammed into them.
P.S. you don’t have to convince me to buy another pair of shoes… that’s a guarantee 😂
Haha, I'm amazed at how many running shoes some people have! So fun to get new shoes...I personally struggle with it because they can be so expensive, so I try to buy past models, etc. But having a 2-3 good pairs is usually necessary.
Glad to hear you are finding value in the channel!
Hey Jane. Something that has happened to me twice over the last couple of years is peeing blood, or a brownish liquid, after a longer run. So last year while training for Grandma's we went to Florida. I normally do not do super early morning runs but I was out running at 5 am. I came in from an 8 mile run and to my horrified when I went to the bathroom. I did drink about 8 ounces of water during the run. I drank some water post run and all was fine and it never happened again until this past April. I got up early and ran 18 miles on Easter and once again it happened. The only thing I can attribute it to is just being dehydrated before the run in general. I did Google my symptom's, and this can be a common problem with distance runners. I try to be more careful on keeping hydrated especially before a longer effort run.
Thanks for sharing
@@ohivedonethat Just want people to know if it happens try not to panic. It freaked me out. 😆
I didn't know that about you! That's scary. Certainly something to keep an eye on/get checked out. Definitely have to be careful with hydration...even when it's not that warm out.
@@runningwithjane Ya. I didn't want to worry you. And, at that point it had happened once before so I knew what caused it.
Thank you Jane for this video. Would you know if the 12L Nathan vest is bulkier than the 4L vest for road marathon running? Could you get one that is good for both road running and trail running?
Hi there - so at 12 L storage capacity it definitely has to have more material to it, but the material is so thin that I wouldn't think it would be that noticeable. The 4L can still carry 2 20-oz. flasks AND a bladder (this you'd purchase separately)...so lots of hydration and still pockets in the front that would hold gels and room enough to light a really light rain jacket.
this video was so helpful tome. I am training for my first marathon but I have 9 months of training vs 4 months. Any suggestions? I am currently just increasing my miles by weeks, with long runs every week even still. I am a seasoned runner but don't want to cause any injuries with such a long training period. Any advise is appreciated.
Hi Mindy - I would do 2-3 weeks at a time if same mileage. Then increase and stay there again for 2-3 weeks. I also like putting in s shorter long run every other week that's really manageable for the runner...you'll keep up consistency that way, but avoid burnout.
Long runs were my favorite, but I pushed too long on a long run once, and ever since then anything over 30 minutes and my knee becomes intolerably painful 😢
I'm so sorry to hear that. Are you doing strength exercises to help strengthen your glutes, hips and quads? Or seeing a PT who can help you get your knee back to health?? There IS hope!!
@@runningwithjane thank you for your reply. i’m doing different exercises that I found here on UA-cam. Can’t afford a PT currently as I don’t have health insurance but hopefully soon that will change.
It just occurred to me this morning as I woke up, I tend to fidget with my leg throughout the day, essentially doing a bunch of little calf raises when I sit, but only with my right leg. The pain I have is in my left knee only. Suddenly I wonder if all that fidgeting with my right leg only has strengthened it so that now there is an imbalance between the sides…is it plausible that a weaker left soleus/calf on left side is causing more impact to my left knee??