10 TIPS TO BEAT THE PSYCHOLOGY OF THE LONG RUN

"The long run" is something that most runners do, usually on a Sunday. However, you can run long whenever you wish, on any given day. A long run is typically a run that lasts between 1-3 hours or around the 25k+ (16miles, old money). Saying that, some days a 5k run can seem long! The optimal training stimulus from these long runs usually occurs between the 90min-2hr30mins mark. Any longer than this, for most runners, will likely just increase your chance of injury. It’s often more productive to spread out your sessions and mileage over the course of the week, which increases the total amount of quality running you can do along with decreasing the potential for injury.

So what can you do to help get through the long run?

Here are some things that may help...

1. Break it down into smaller milestones that seem easier to achieve. For example, a 30k run could be seen as six 5k's.

2. Take it easy. Slow the pace and stay aerobic. Try holding a pace you can comfortably hold a conversation at. If you can't manage that then the pace is too quick.

3. Accept negative thoughts and say goodbye to them. I am very strange as most of my negative thoughts come either before or after my long runs, rarely during. For example, not wanting to run the session in the first place, for whatever reason (sometimes there isn't even a reason, it's just how you feel at that given time).

This is perfecly fine as long as you get out and get the job done. I am a huge fan of the phrase 'Your goals don't care how you feel'. Have you ever felt negative, been for a run and still felt negative after? Very unlikely! A run usually sorts them negative thoughts right out.

4. Run somewhere new. Even if it's a walk, drive or bus journey away. You can easily get bored if you do the same route over and over. Run scenic routes and enjoy the moment. This is great for your body and mind!

5. Run with a friend or group. This makes time fly and it can be fun! A great way to spend a Sunday. Even if your friends aren't training for a marathon or quite as quick as you, maybe get them to join you in your warm up, cool down or even join you for a little part of the run. I find running with a friend at the end of your long run can help when the body is tired, it gives me that extra encouragement to complete the session.

6. Find ways to get inside your own head and enjoy your own company. If you can master this then race day will be a hell of a lot easier. A long run is a long time to spend by yourself. If you struggle getting inside your head, try to play fun games such as counting how many dogs you see. Or you could mentally imagine every muscle in the body has perfect form and try to adjust anything you think is out of line.

7. Plan something to do after your long run and think about it whilst running. This gives you something to look forward to. It could be a dog walk? It could be chocolate cake? Maybe Both? Definitely both!

8. If your route is safe, run with music. Listening to songs or podcasts may help. I personally run with and without headphones. It's purely route dependant and how I feel at the given time. The closer it is to race day, I go without so I can get in my mind and it makes logical sense seeing as most races don't allow headphones. I also find comments and cheers from spectators much more motivating than a song that I have heard a thousand times. Again, everyone is different so find what works for you.

9. It is not always easy. During your long run remind yourself why you are doing it in the first place. Running long distances is a hard thing to do. I find it especially hard! I usually love the shorter stuff. Remind yourself of your goal and the reason you are running and all the difficulties you will face will make your accomplishment more worthwhile in the end.

10. Panic/anxiety management when you feel flustered, defeated or experience a fear of the unknown. Learn to deal with it in a good way. Everytime you panic or feel anxious, try find ways to stay calm. Take steady breathes, slow your pace, refocus and let those feelings pass right by. Everyone experiences some form of anxiety, even top athletes. Those that don't are lying (or mistake it for something else). Accept your anxiety and take it as a sign you are ready to run and visualise it leaving your feet with every step your take.