Jogging For Beginners – The Long Run

If you are training for the one mile or the marathon, and you are running at least 3 times a week, then you need one thing:

One Long Run Once A Week

Here are now some "tips" that you should try follow so you will have the greatest benefit and will enjoy your long-run to it's fullest.

1. Don't overdue it!

• A. Don't run to far or to long. If your longest run is 5 miles, or 5 kilometers, then your next long run should be around 6 miles/kilometers.

If you are running weekly more then 10 – 15 miles, then you can use the 10% rule. This means you should not run from one week to the next more then 10% of the last long run you had.

If you run by time, then your long run should be 10% more then what you run during the week. If you run 3 times per week, each an hour, then you can build up your long run up to 2 hours. I have done this, and it has worked quite well.

With "building up" I mean, each long run 10% more then the last.

• B. Don't run to fast! If you run to fast you will get into trouble, believe me.

The long run is meant to improve your endurance, have a fun relaxing run.

You should be able to "talk" during your run. If you can do that, then you know you are running at the right pace.

A small tip on the side here: Run For Time – Not For Distance

2. Have enough energy! Make sure you are hydrated and have eaten something.

If you are running in the evening, or afternoon, make sure you drank enough and that you ate something. Be sure though that you don't have to go to the bathroom while running and that you have digested your food.

If running in the morning, make sure you had dinner the evening before and have had enough to drink as well.

If you run longer then an hour, then you should have something to drink with you. Now don't carry a bottle in one of your hands. This just distracts. Get a something like a hydration pack or some bottle belts.

3. Be sure of your route! Safety is important, especially on long runs.

You might get injured or lost, so if you are running alone, choose a route that you know, and that is not to far away from "civilization". Some people have their cellphones with them …

Of coarse you can always run with a buddy at your side …

I would like to ad here again that the long run should be a run that you enjoy, don't push your self and choose a route that has a nice scenery.

I hope you enjoyed this short article regarding "long-runs" here on Jogging For Beginners, and if you have any questions feel free to post it here …