Sunday, May 19, 2024
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The Lengthy Run with Coach Ok: Let’s Go Lengthy!

As mentioned beforehand, the long term is the inspiration of your coaching, irrespective of the gap of the occasion you’ve signed up for. Within the earlier article on this collection, we went over all of the ways in which the long term advantages you, each bodily and mentally, and why it’s essential to prioritize them in your coaching. There’s a ton of nice data on the market overlaying the subject, however I’m going to take this submit as a possibility to go over some logistics in three easy W’s. Let’s go!

Written by Coach Karen Peterson
Edited by Pavlína Marek


The times when you’ve gotten fewer obligations are all the time the perfect for lengthy runs. Conversely, the day earlier than your future ought to be as stress-free as potential (this is the reason Sunday is my most popular day!). As I’ve stated earlier than, discuss to your family members about how your coaching is essential to you proper now. You could want further assist in different areas of your life—be upfront and ask for assist! 

When you’re not a morning individual (cough, factors to self, cough), it might assist to run with a pal or group, even for only a few of your miles. Accountability buddies are a should for a few of us!

When you get up to rain or a cooler or hotter day than you anticipated, get on the market anyway! There are zero ensures as to what the race day climate will seem like. As a bonus, you’re nearly assured to really feel much more of a way of accomplishment!


It’s essential to make use of your lengthy runs to duplicate race circumstances as a lot as potential. For the SF Marathon, which means pavement, asphalt, and hills! For these of you fortunate sufficient to stay within the Bay Space, get out on the course. When you don’t, get on bike paths when you’ve got them out there to you.


Put on footwear that aren’t previous! Even footwear that don’t have loads of miles on them degrade over time and lose cushioning. “Nothing new on race day” is a good rule however footwear with 500+ miles on them aren’t an amazing selection, both.

The Lengthy Run and Your Security

There are some things it’s best to do earlier than you head out to your future. In spite of everything, working is a barely dangerous enterprise whether or not you run out on the paths or in an city setting.

  • Let somebody know the place you’re going and once you count on you’ll return.
  • When you select to take heed to a pod or tunes, put on just one earbud and preserve the quantity low!
  • Ensure your telephone is absolutely charged.
  • Carry extra water and gasoline that you just assume you’ll want.
  • When you drive to the beginning of your run, have a really safe spot to your key (talking from expertise right here, after shedding my automobile key on a distant path in Wyoming just a few years again…) and don’t depart any valuables in your automobile.
  • Share your location stay with a trusted pal or a member of the family.


The long term is a time to make use of your mantras. Deal with what feels good, and be affected person. Let your run unfold. Self-discipline in your methods of consuming and consuming can assist the miles go by. 

AND JUST A REMINDER… You don’t have to do that, you get to do that! You might be doing one thing superior—rejoice your wholesome physique and robust thoughts. When you ever want an recommendation, we’ve acquired your again! Attain out by way of the “Ask a Coach” characteristic in our RUN365 app or shoot me an e mail (coachkaren1964[AT] Take pleasure in your future!



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