I’ve gotten a lot better at my long runs over the course of my half marathon training, and a recent question from Lisa in blog comments made me realize that it might be worth sharing! Why should you have to learn the hard way that carrying water on your long runs is a must, or that you should never, ever skip the body glide if you’re running over 6 miles in a tank top? You shouldn’t. I shouldn’t have either, but here’s to hoping you’re smarter than I am 😉
So here it is.
Mistakes I’ve Made On My Long Runs (so far)
Not Carrying Water: My
first 9 mile run I actually went out and tried to run for an hour and forty five minutes with no water. I brought Gu energy gel for nutrition, and nothing to wash it down with. It was brutal. Since then I’ve read that you should always carry water if you’re running over 60 minutes, and maybe even for shorter runs if it’s hot and sunny or you aren’t starting as hydrated as you should be. I hadn’t really thought about it since I was so used to running without water. It was actually something I prided myself on, because it took a while for me to stop stealing water from my toddler’s sippy cups when I ran with the stroller. Greg finally reminded me that for half an hour, you shouldn’t need to stop all the time and hydrate. I learned to hydrate before and after, and I forgot to adjust when I went out on long runs. Now I run with a Nathan hydration belt that carries two small contoured water bottles and has a small pouch where I can stash my phone and Gu packets. It doesn’t bounce, I hardly notice it’s there, and in a pinch I can fill up my water bottles at a gas station or water fountain en route.
Not Fueling Properly: If you get up at 5:30 a.m. and go out for a two hour,
12 mile run, you better have more than 300 calories of Gu to compensate for your 1,000 calorie loss. I didn’t eat breakfast because I was worried about cramping, and I forgot that my time running would mean I needed two Gu packets on the road in addition to one before I left. I crashed at mile 8 and luckily Greg came and saved me with a Gu and a banana. I didn’t even have cash to grab a bite to eat from one of the many bagel places I ran by. Experiment with what works best for you, but if you’re going long, you need the energy to make it.
It’s recommended by Gu that you take one fifteen minutes before you leave and every forty five minutes while you’re running. I usually only use Gu if I’m doing a run that’s over an hour, and then I follow those guidelines. Don’t mix them with a high calorie sports drink though, or you can have cramping from the sugar! There are lots of different brands, but it’s hard to run long and well without some type of nutrition. I’ve heard of a guy who packs a peanut butter and jelly sandwich. Whatever works for you. Just don’t run on empty!
Not Carrying Cash: Cash is critical. It’s small. It doesn’t weigh much, and even in my broke college days I could have floated a $5 for emergencies. It’ll get you a bottle of water or a bagel in a pinch, gain you access to a “customer only” restroom, and in a worst case scenario it’s cab fare.
Not Using Body Glide: This stuff is great. If you are wearing ANY running gear where part of your skin is going to rub against a shirt or other skin, then come mile six or seven, you’re probably going to experience chafing. I’ve rubbed skin practically raw wearing a tank in warm weather and not putting on body glide. This stuff prevents chafing and protects your skin, and you won’t even notice it’s there.
Running too fast / too slow: Finding the right pace might be one of the biggest challengers runners face, regardless of experience. When I first started extending my long runs for half marathon training, I was trying to run them at my regular pace that I was used to maintaining for 3-4 miles. It wasn’t working. I had to adjust and settle into a slower pace or continuously take walking breaks and not be able to settle into the zone because I was pushing too hard. After realizing that and finally running
slower on my long runs I then had to remember that it was also ok to push a little and not hold back for fear of not finishing the run. Walking breaks are ok, especially on long runs. They can help you go further, prevent injury, and give you a chance to hydrate. So while it wasn’t fun to try to run sub ten minute miles and walk every half mile, nor was it fun to run 11:00 minute miles and never take a walking break. I’ve since found that if I settle into a 10:15 – 10:45 pace where I’m taking a walking break every fifteen minutes or so, I enjoy my long runs the most.
Not Carrying My Phone: It’s not that hard to find a belt or arm band or hand carrier for your phone that you’ll like. It is hard to twist an ankle and not be able to call a cab, friend or relative to come pick you up. It’s also hard for your family not to know where you are. I like the feeling of freedom when I head out for a three mile run and no one can reach me… but I don’t like being on the road for two hours and knowing that if I run late, Greg is going to worry, and if I get into trouble, I’ll have to find a stranger or a store that’ll let me use their phone in order to get a ride. Bring your phone. Tape emergency contact info on the back or consider a Road ID, too. I would hate to think that in an emergency, no one would know to call Greg.
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