(gentle music) – The long run is essential
for your aerobic base. It lays that foundation
which you can then build on with your speed and tempo work. And it can be mentally
and physically challenging and then the thought of
trying to increase that is understandably a little bit daunting. Well, we’re here to help. We’re going to be bringing
you tips and advise so that you’ll find
yourself running more miles before you even realize it. (gentle music) Increase by no more than 10%. This is one of those
rules that should be taken into consideration whatever
sport you’re training for as it gives your body a chance to adapt to that increase in load. So, whether that’s your
volume, your intensity, the number of sessions you’re
doing, or the distance. So when it comes to the long run, let’s say you’re currently running at it around 10 miles or 16
kilometers for your long run. The following week you’d
want to increase that to 11 miles or around 16
and a half kilometers. And this gradual increase will
reduce any chance of injury but it’ll also help to keep you motivated. And then, every three to four weeks is a good idea to just
reduce your long run back, to give yourself a little bit of a break before you return to the build. (gentle music) It’s okay to slow it down. The idea of the long run
is just having time spent on your feet and getting your body used to moving yourself forwards
for longer periods of time and if that includes walking, well, that’s totally fine but do
try to reduce the period of walking before you
then increase the distance of your next run. (gentle music) Well, those are two major
factors you need to consider when you’re increasing your long run. But there are several smaller factors when added together can make
a significant difference. Pace doesn’t really matter
when it comes to your long run, especially whilst you’re
increasing it at the moment and distance shouldn’t
matter too much too, instead, go by time and
that way you can relax and hopefully enjoy your
run for the sake of running. One of the most common
mistakes you see with long runs is people going too hard or too fast. Well, save your energy
for those intense sessions later in the week and
right now concentrate on building that aerobic base. A lot of people are put off their long run at the thought of the boredom of going at on their own for a longer period of time. Well if that’s you, it’s a good idea to go and find a buddy and the great part about the long run is it’s a low intensity so you should be able to hold
a comfortable conversation. If you can’t, then you know
that you’re working too hard. If you can’t find a buddy
that runs at the same pace as you, it’s a good idea to
head to your local running club as they’ll usually have
long runs going out in groups of all varying paces. Alternatively, you could
get a pair of headphones and download a great playlist or even an interesting podcast and lose yourself for
awhile but just make sure if you are running on the road that you keep an eye out for the cars. (upbeat music) As your long run starts to increase and gets to around an hour or more, you’ll need to consider fueling. Now, you want to find something
that you can take on board whilst you’re on the move that’s high and easy to digest carbohydrates. So you might need a little
bit of experimentation to find out what you like the taste of but also what works with your stomach. And then, if you’re runs
start to get towards two hours or you’re running in the heat, you’ll need to consider hydration as well and this, there’s several options of where you can carry your liquids, and again, I’d suggest experimenting
what works for you. And if you’re really anti having
to actually carry something whilst you’re running, then
maybe make your long run into loops and you can
leave some water somewhere that you can grab as you pass. You need to be patient when it comes to increasing your long run and distance but also in regularity. So try and stick to
just one long run a week and ideally, if you can, have a rest day or at least an easy
training day the day after so that your body can
really recover and adapt to this increase in distance. With this it’s still really important to make sure you keep it
at a low level intensity as it can be tempting to
run a little bit faster. The long run is obviously
physically challenging but can also be quite mentally challenging and daunting and sometimes,
getting out of the door is the hardest part about it. So, why not break it down into chunks. You can do this either in time or distance or if you know the route
that you’re actually running you can break it up in your head that way and there’s maybe even an
option to give yourself a little bit of a treat once
you’ve completed each chunk. Take some jelly babies with you and every time you’ve
done a certain section, you can maybe have a jelly baby. But the idea of the long run is there to improve your aerobic base but also, it’s a great opportunity to switch off and try to enjoy running for what it is and just go out there and not worry about that pace. But the final thing I do
want to really reiterate is as you increase the distance, please do so gradually
so you can get the most out of your long run. Hopefully, you’ve enjoyed
this and you feel ready to go and tackle that next long run. Give us a thumbs up like if you haven’t. Hit the globe on screen so you can get all of our videos from GTN. And if you want to see a video
on how to actually use hills to incorporate into your training, you can find that down here. And if you want some tips from
Craig Alexander on running, you can find a video with that just here.

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