🏃♀️Long runs are essential for marathon training and build endurance.
💪Mental toughness plays a significant role during long runs.
🔋Proper fueling and hydration are crucial for sustaining energy levels.
🎧Listening to audiobooks or podcasts can help pass the time and stay motivated.
🧘♀️Mindfulness and positive self-talk can help overcome challenges during long runs.
How often should I incorporate long runs into my training plan?
—It is recommended to include a long run once a week during marathon training, gradually increasing the distance.
What should I eat before a long run?
—It's best to consume a balanced meal containing carbohydrates, protein, and healthy fats, ideally 2-3 hours before the run.
How do I stay motivated during long runs?
—Setting small goals, listening to motivating music or podcasts, and practicing positive self-talk can help maintain motivation during long runs.
Should I fuel during long runs?
—Yes, it's important to fuel with easily digestible carbohydrates during long runs to maintain energy levels. Experiment with gels, chews, or other forms of fuel and find what works best for you.
What should I do after a long run to aid recovery?
—Replenish with a nutritious post-run meal, hydrate, stretch, and consider using recovery tools such as foam rollers or compression gear. Rest and proper sleep are also vital for recovery.
00:00Introduction and preparation for the long run.
05:20Shifting mindset and building mental toughness during the run.
10:10Tips for fueling and hydration during long runs.
15:45The benefits of listening to audiobooks or podcasts during long runs.
20:30Importance of mindfulness and positive self-talk during challenging moments.
