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Long Run Tips
Good morning!
This week: 5 tips for runners struggling with long runs, rookie mistakes, and running cadence.
You don't want to miss it!!
Happy running, đ
IMPROVE
A Low Cadence Can Increase Injury Risks
Your cadence is the total number of steps you take in 1 minute. To calculate your cadence, if you donât have a running watch that does this for you, you can count the total number of steps you take in 15 seconds and multiply by 4.
Ideal Cadence
A few years ago, it was thought that all runners should aim for a 180 cadence.
However, now itâs understood that your ideal cadence is going to vary significantly depending on 2 factors:
Your height! The taller you are the lower your cadence is going to be.
Your speed! The faster you run the higher your cadence is going to be.
But a good rule of thumb is to keep your cadence above 170 for your easy runs and let it increase naturally as you increase your speed.
The number 1 reason why low cadence can increase injury risk is that it usually leads to overstriding.
Overstriding is an issue for 2 reasons.
Itâs inefficient. In a way you are putting the brakes on with every step which will slow you down.
It increases joint reaction forces in your lower extremities which in turn increases your injury risk.
An increasing your cadence can help reduce over striding.
Here are some tips to increase your cadence:
Cue yourself to take quicker, shorter steps.
Find music playlists that are set to your desired beats/minute and run to the beat.
Use a metronome app set to your desired beats/minute. Most Garmin watches have this feature.
If you over stride, try increasing your cadence at first by 5%. Once that feels comfortable you can increase further if you are still over striding. But like all things in running, make your change in cadence a gradual one!
RUNNING
6 Mistakes I made as a New Runner
As a new runner, I made many rookie mistakes that I'm sure slowed my progress and were an important part of always being injured. However, I learned from these mistakes and made the necessary changes that helped me achieve new personal records.
Learning from my experiences allows new runners to avoid these pitfalls and achieve their running goals.
Fearing carbs can be detrimental to a runner's performance as carbohydrates are the primary energy source for our muscles.
Not prioritizing bone health can lead to injury and stress fractures. Running puts a lot of stress on bones, and it's essential to ensure they are strong enough to handle it. Getting enough calcium and doing strength training weekly are great ways to help with this.
Running too hard, too often, can lead to overtraining and injury. 80% of your training should be easy.
Eating too little. Running requires a lot of energy, and not getting enough fuel can lead to fatigue and injury.
Ramping up too aggressively can lead to injury and burnout. It's essential to increase the intensity and duration of your runs gradually.
Short-term thinking can lead to a lack of progress and consistency in training. It's important to set long-term goals and make a plan to achieve them.
LONG RUNS
Top 5 Tips for Runners Struggling with Long Runs
The long run is arguably the most important run of the week if you are training for a half or full marathon. If you have a hard time mentally and physically getting through your long runs, here are some tips!
Tip #1: Make sure youâre running easy enough.
One of the most common mistakes non-elite runners make is doing their long runs too fast. Your long run is all about time on feet. Itâs about getting your body used to 2+ hours of running. Make sure your pace is easy and avoid going out too fast.
Tip #2: Strength train!
If your muscles are stronger youâll be able to handle long runs better. Your low back, hips and calves will not ache as much. Aim to do 2 strength sessions/week that are 20-30 minutes in length. Focus on single leg exercises that target your calves, hamstrings, glutes and quads!
Tip #3: Make sure your long run is not making up 50% of your weekly mileage.
Doing the bulk of your weekly mileage in one run can increase injury risks and make the long runs feel even more challenging than they already are. For example, If you are running 50km/week, your long run should not be near 25km/week. You need to run enough during the week to support your long run. Ideally, your long run should be close to 30% of your mileage.
Tip #4: Focus on fueling/hydrating.
If your long run is more than 75 minutes in length you should be taking fuel with you. Focus on getting 30-60 grams of quick simple carbs in per hour. You can use sports specific fuel like GUs or Maurten, or natural foods like dates, raisins or pretzels.
Tip #5: Mix things up!
Running for hours every weekend can get a little boring. Try running with friends or a new running club. Try a new running route. Download a good podcast. Or put together a motivating playlist!
The long run is important. Itâs okay to have a blah long run from time to time but if you struggle consistently with them hopefully these tips will help!
PODCAST
Why Slow Running can Make you a Faster Runner
In this episode, we explore the importance of slow running in a well-rounded training plan for runners.
We delve into the key concepts of HR, breathing techniques, and the difference between aerobic and anaerobic training. You'll learn why most of your training should be slow and how this can reduce your risk of injury and improve your overall fitness.
We'll also discuss the benefits of adding speed work, variety in your training plan, and consistency for long-term success in distance events.
Join us as we break down the science and practical tips behind the slow and steady approach to running.
Listen today!!!
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