5 Tips for Staying Focused and Strong on Longer Runs and Events

With the autumn event season upon us in the forthcoming weeks, and folks getting in those longer runs, one question that is asked is how to keep going on those longer runs, and overcoming those things that make us want to stop. It's quite a personal journey, and different things may work at different times and for different runners, but here are a few staples you may want to consider:

#1 Find a Running Buddy

It's not always easy for folks to keep a focus running solo, and a fun and effective way can be to find a group of friends and fellow runners that may want to join you on your longer runs. It's good to have more than one potential option, and could be as simple as setting up a messaging group between your running friends or a few club mates. Agree the distance, pace, route, meeting etc, and you can help motivate each other to stay the course!

On an event day, you could run along with other runners at a similar pace to help you retain focus and motivation. This is easier generally if you are not too far in front or too far back in the waves for your target time, and don't go off too quickly such that you are continually passed by runners later in the event that you can't keep up with.

#2 Have a Run Strategy

This could be extension of #1, but if running solo is easiest or more practicable, then there are plenty of ways to maximise the benefit of your run. Say you are planning a weekend long run with a distance and/or time target. That's the first important goal complete, say run for 10km or 1hr. Check the weather forecast so you plan clothing, sunscreen, hydration, time of run etc.

The choice of route can have a significant impact on the session. You could use one of the range of run mapping options accessible via internet search and work out where the turn point should be. This way, you are less likely to 'cut short' than if you are doing laps near home. If you are not sure whether you can complete the distance, have a nearer turn point, and a circuit near home where you can do laps up to your target distance, and equally are near home when you have reached the distance what you can do. Carry the nutrition and hydration you need in suitable running apparel, for example, a waist pouch, hydration backpack etc. Alternatively you could find a circuit with a 'pitstop(s)', i.e. your home / car / cafe etc, with access to food, drink, toilets etc, every few kilometres.

#3 Break Down or (Forget) the Distance

It can be daunting to complete a long run over sometimes hours of duration. One way is to break it down into chunks or milestones. This is especially useful when you are towards the end of a long run or event and feeling tired. Focus on reaching the next landmark and reward yourself with a little easing of the pace once you get there for example. Visualise yourself then reaching the next landmark, and so on. Watch a fantastic distance event from video archives, maybe an big Olympic race, where the runners had to work to get to their position over the line, or maybe where you have finished an event strong and keep those positive thoughts in your head. Some folks like to have motivational music to support their effort, though there is an alternative. This is where you don't look at the watch, turn off music, and try and shift the thoughts away from running. Perhaps you are thinking of a favourite holiday destination, a fun activity after the event, or an amusing occurrence, but trying to take the visualisation away from the effort of running. This can help clock up the distance and perhaps get you through a slump patch. The idea is to avoid negativity and relax.

#4 Vary Your Training

One way to tackle tiredness and fatigue is to practice, and provide training sessions of varying intensity. This maybe a strength and conditioning class at the gym, or cross-training such as a spin or circuits class. Each of these will typically feel a challenge, and incorporates the motivational aspect of the group setting. In running sessions, incorporate speed work - strides, intervals, fartlek and tempo sessions, where there are blocks of effort during the session. You can try extending or including changes of pace in your long runs, where there is a block of easy running following a block of effort, repeat, and so on. Then, the longer, easier runs can feel less of a challenge to extend.

#5 Walk and Abort!

One method often used to help runners increase their distance, particularly for beginner runners, is to mix running and walking intervals, where the running intervals increase in duration in relation to walking, to achieve a target distance. This method has been extended to the run-walk method, or 'jeffing' which you search and study further on the internet for interest. Walking can be useful in running strategically, to provide mental and physical respite, and help a runner achieve a distance target which may be too daunting otherwise. These can be planned at set distances and for a set duration or as needed later in the session. In can initially feel strange setting off again, and feel like you may want to rest again later, and it may come down to personal preference or trial and error as to whether this is best for you. Sometimes however, a walk break may not resolve the fatigue, perhaps due to hydration and nutrition issues, or lack of rest. In this case, it is often sensible to abort the run, and try again another time realising this is not the day to achieve the outcome you are seeking. This is especially important if you are feeling unwell, feel an injury materialising or a discomfort that doesn't feel right.

From the above, it's reasonable that folks will determine their own strategies through trying different things. Many factors, such as appropriate training, good rest and taper, hydration and nutrition, running conditions, pacing and so forth, may determine a successful run outcome, and having these in place along with your run or event day strategies, can together help you maximise your performance and hopefully achieve a successful outcome.

For some, a run assessment and review session with a running coach can help produce a programme with suitable goals and milestones, improvement of technical aspects and a suitable progression to improve run performance. Here at Freerun, we are delighted to help runners progress to new levels and achieve the successes they hope for. If we can help you, check out the programme options we offer, or drop us a message for the running support you are seeking: