Improving your long runs

Going the distance

World Marathon Championship in London in 2017, Picture Sebastien Locteau

After Dublin marathon, most coaches review there athletes plans.

In 2012, Barbara Sanchez finished 9th and second at the Irish championship in the Dublin Marathon, James Doran Winning the Kerry cross country championship, and my Swimmer Sarah Kelly after the European championship had to improve their weekly long run. Or if you are like me, a occasional runner, improving your long runs is one of the base session to work on and certainly more important than speed work. So this is what I did at the time and still using it with the same success since 2017 and after 10 years still relevant.

• What distance are you training for? 
• On road, cross country, Mountain running ?
• What is your current training volume? 
• How many sessions do practice every week?
• What are your goals :  time & distance

My suggestions for an improving athlete would be three sessions a week:

Run One and Two - Long Run 45min to 1h30

I recommend not wearing a cardio or mp3 player, just run at a pace that feels easy and enjoy it. If you are training for a 5km, 10km or 1/2 marathon, run as much as possible off road, its better on the legs and more enjoyable. Practice drinking fluid on the move.

For obvious health & safety reasons, please be carefull with any devices distracting you from traffic or town hazards.

Physiologically it will strengthen the legs and help the body to become more efficient at burning fuel & fat cells specificaly.

Too many people runs on empty stomach to loose weight and some days you will regret it, as you refuel and restock quicker than what you burned in that run. Carbs are needed to burn fat cells contrary to what most people says.

I don't think running over 2h is necessary especially if you are a sub 3h runner a 2h session repeats during the week will be plenty. And if you are a 3.30 or over marathon runner you will bring more muscular fatigue than speed and endurance.

And obviously for injury prevention, hydration, muscular fatigue and mental reasons.

 Ben Ryan, from Craughwell AC Racing the British Athletics Mountain running event in September 2017 and Earlier during the season at World Junior level in Italy.

 Think active recovery, because your body recover faster running easy for 25min than being on your couch looking at TV.

Run Three - Techniques

Now things get more interesting, the sessions require commitment and focus. so if you are not in the mood just leave it. Never try to catch a missed session or you will pill them and will feel bad about it. So if you miss it, just do teh next one, there always be another session which you will redo the drills. Running takes a lot out of the body, so don't try and include speed in. Remember rest is important and some stretching guidelines are suggested below.

Remember ! Bad Techniques = injuries & Poor Techniques = Poor posture, back injuries etc....

Warm Up :

Active Stretching or mobilisation :
"Prevent Injuries, Increase performance for long distance, increase flexibility, and prepare muscles to the sports action"
Duration: 10 min

- 5 min run very easy then faster in time...
- 5 min run with some progressive acceleration and long stride
- 3 min at 70% (temparate zone)

Session:
Head and Shoulder:

- 400m relax your head + Shoulder
- 400m neck extend + Shoulder down
- 2 X 100 Feet out of grand at the same time

Torso:
- 2X 100 Torso upright + straight
- -2X 100 same + Back Straight

Hips(stability) + Glutes (give power to your legs):
- 400m : Can't feel your Glutes = Bad techniques

Legs + Feet:
- 100 No bounce
- 2 X100 Land on your heels
- 2 x 100 roll the whole foot
- 2 x 100 short strides are better than long

Remember to cool down for 15min, in which you can add some light stretching.

From that point, you can increase the distance, and then you can start to include speed sessions.

Sebastien Locteau

Reviewed on the 07/11/12 & 08/10/17
This article was published on the 15/06/07 on runireland.com