🏃Split your long runs into different pace blocks to keep it interesting and manageable.
🍔Start fueling early and often to maintain energy levels throughout the run.
🗺️Plan your route in advance using Strava Heat Maps or Garmin mapping to avoid getting lost.
⏰Do a dynamic warm-up and start your run with slow, relaxed paces to prevent injury.
💧Stay hydrated by drinking 400 to 800 milliliters of water per hour and consider adding electrolytes for hot conditions.
How should I pace myself during long runs?
—Split your run into different pace blocks, such as easy and marathon pace, to prevent fading at the end.
When should I start fueling during long runs?
—Start fueling early and often, around 30 minutes into your run, to maintain energy levels.
How can I avoid getting lost during long runs?
—Plan your route in advance using Strava Heat Maps or Garmin mapping to stay on track.
What should I do to warm up before a long run?
—Do a dynamic warm-up, including leg swings and gate exercises, and start with slow paces to prepare your muscles.
How much water should I drink during long runs?
—Drink 400 to 800 milliliters of water per hour, adjusting for hot conditions, and consider adding electrolytes.
00:00In this video, Ben Parks shares five key principles for successful long runs.
00:24The first principle is pacing. Split your long runs into different pace blocks to make it more manageable and interesting.
01:29The second principle is fueling. Start fueling early and often, around 30 minutes into your run, to maintain energy levels.
02:37The third principle is route planning. Use Strava Heat Maps or Garmin mapping to plan your route and avoid getting lost.
03:55The fourth principle is warm-up. Do a dynamic warm-up, including leg swings and gate exercises, and start with slow paces.
04:37The fifth principle is hydration. Stay hydrated by drinking 400 to 800 milliliters of water per hour and consider adding electrolytes.
