3 Mistakes That Will Wreck Your Long Run

[@Op3rate]

Absolutely hit a wall about 10-12 miles into my easy long runs right now during marathon training. Realized I’ll take 1 gel for a 3 hour long run, which is kind of ridiculous lol. Going to step the fuel WAY up and see what happens.

[@runningwithjane]

It can be a huge gamechanger - slowing down early and upping the fuel are usually the ticket to extending the long run and feeling strong throughout!

[@50Something]

I feel guilty when my miles are over 10 minutes but in reality, I can't sustain this pace for more than 90 minutes so your message is recieved loud and clear! I'm going to really try to slow it down or simply add in a walk break after every mile this weekend. I need to get up to 26km in the next three weeks without getting injured before my race. Thank you !

[@runningwithjane]

This used to be me! I'd get mad at myself anything over 9:00 when I was training in 2017! So silly. Zone 2/easy running works...gotta build that engine to go the distance before you do anything else. You got this!

[@50Something]

@@runningwithjane thank you🙏

[@50Something]

Just today, I went out to run 20km in the intense heat. I decided to slow it right down and half way through some fool told me I wasn't running fast enough😂. I just rolled my eyes and continued🙄

[@staceyebert1431]

I used to think if each long run didn’t get a little faster each time then I wasn’t improving. Now as a 50 something runner I’ve learned to embrace the slower paces😊

[@michaelford9964]

Thanks Jane. I enjoy running long runs even at my advanced age

[@runningwithjane]

That's wonderful! I hope to be doing this for a very long time!

[@LayneBracy1]

So basic and so important! Two years ago, I was hoping for a sub-2 half. All my runs were fasted, often at race pace, and I might stash a little Gatorade. A month before the race, I ran 11 miles at a 9:05 pace(150 avg HR), and thought I was set! Come race day, it was warm, and I hit the wall at mile 8(if that is even a thing), finishing in 2:11. Two years later, and today I ran 12 miles with a hydration vest, eating one granola bar before and 3 bars plus a salt capsule during the run(still not enough carbs), at a 10:21 pace(still probably too fast), but with a 119 avg HR. So, yes, with experience I am learning to eat more, drink more, and train slower, and my race times have improved. A long process!

[@runningwithjane]

That's amazing!! It really takes time to figure it all out, but when you do it's a gamechanger!

[@Joshua-sd1cb]

Thanks!

[@runningwithjane]

Really appreciate this, Joshua!! Thank YOU for being here!

[@Joshua-sd1cb]

Great reminders heading into my first marathon this Sunday! Thank you for all your help on this new journey! 🎉

[@runningwithjane]

Oh gosh it's here!!! Sacket Harbor, right?? Wishing you all the best!! Take it all in - it will be tough but that finish line...there's nothing like it!!!

[@Joshua-sd1cb]

Thank you! Yes, Sackets Harbor!!

[@GTE_Channel]

Best of luck tomorrow. I'll be running my first HM event in my preparation for my marathon .

[@Joshua-sd1cb]

Thank you :) Same to you!

[@Joshua-sd1cb]

@@runningwithjaneWe did it! What a course!!! 1. Ran my race. 2. Fueled every 30 mins. 3. Stayed hydrated. My fastest miles after 20 were 25 & 26 🤯 Thanks again for all the knowledge and training principles :)

[@copperdan7667]

Just to further add to what Jane said. I'm at 8:15 per mile marathoner and almost all of my runs I go out and run the first mile around 10:30 pace. Then I will run the Second Mile towards 10 minutes or so and then start to settle in at my easy pace for a long run

[@runningwithjane]

You've come so far and have learned so much!

[@thomasconrod2686]

Love this! I also think all of these points are even more important in this summer heat. And thanks for sharing your own pace numbers for reference.

[@runningwithjane]

100% agree!

[@mancillado]

I’m running my first marathon in five weeks and your tips have been super helpful! I was wondering what to do after: sign up for another race immediately or do people just take time for something else? And what does running look like for people in between training plans?

[@runningwithjane]

Hi! Great question. I recommend taking an "off season" where you just stay consistent with your running 3-5x/week without the added pressure of training for a specific race. Usually mostly easy mileage. This can also be a great time to focus more on strength training.

[@kingtrumpet123]

great reminders, as I have always carried the water in a vest when I was going out for longer runs, and I'm "old and slow" so long SLOW runs are my forte, however, I never really calculated "fueling" my long runs, (well, till about 3 or so years ago when I found your channel. (I remember you described to me how your husband Patrick was about my "weight", and he needed more frequent fueling based on weight and NOT miles or hours. Have an Awesomeness weekend Coach Jane.

[@geoffclarke3796]

Sound advice Jane.

[@runningwithjane]

Thanks for watching, Geoff!

[@matthewtirrell4568]

I wish I would have listened (I heard the message but was too hardheaded) and ran slower before I ended up injuring myself in the spring. Im just hoping my knee holds up, Philly in November feels possible!

[@runningwithjane]

I was hard-headed for a long-time, too. Change is hard and honestly the concept is counterintuitive. You'll get there! I hope training for Philly continues to go well!

[@runningoneddie]

Good content Jane. I know back when I ran marathons, I ran my long runs way too fast. I know I was scolded about it but I could "sort of" get away with it in that I was a lot younger and rebounded quickly. Everyone is different but I think now with some maturity and perspective, the message is clear to me: long runs should be really slow unless you are attempting to throw in some sort of marathon-level effort into the mix (fast finishes for instance) and as well-into-the-masters age group, I need to heed that. I am curious as to your thoughts though. You mentioned that a person's training pace could be 10 min / mile but argued that the person should even consider running slower -- i.e. 11 or 12 minutes. If I were running a 16 mile long run, that would take me about 2 hours and 40 minutes as a 10 min / mile, but if I am running it at 12 minutes, that run is now over 3 hours. I've seen it suggested that training runs of this duration do more harm than good due to the wear and tear. At what point would you advise someone to train by time on feet versus distance? Love your advice and wish I had seen this back when I was doing full marathons (I am mostly doing 5K - HM distances now).

[@runningwithjane]

Hi Eddie - great question! So you're right, at a certain point you have to think about diminishing returns with long runs. At 3 hours I definitely start considering the person as an individual. If they keep up with strength training and are an overall durable runner, we can typically extend that to 3.5 hours/3.75 hours. And honestly, if you're choosing to run slower, you're exerting that much less energy and impact so you could likely go a bit longer. I'd rather someone go slower and finish strong and spend a bit more time out there than the alternative.

[@dnice4335]

fueling makes or breaks a marathon

[@runningwithjane]

Agreed! Starting too fast and not fueling are two of the worst things to do!

[@chewietravels]

Thank you for this video! I went for a 17 mile run this morning and took gels around mile 3, mile 7, and mile 13. Around mile 11, my stomach was almost growling because I was hungry. The third gel helped though. Does this mean I didn’t eat enough before the run? (I had one toast with PB and honey about 1.5 hours before the run) Or need to take gels more frequently? Or both? Can gels replace food during the run?

[@runningwithjane]

I would add one piece of toast to your morning routine and do gels closer to miles 3, 7, 10 and 13!

[@chewietravels]

@@runningwithjane Got it, thank you SO much for your reply🥹❣️

[@greenjewel8652]

Ive been on a zone training marathon plan. Been feeling great so far better than my other 4. Do I really have to worry about pace if my zone is what was focused on here for this plan? Sometimes I wonder what my pace would be and I stress my self out

[@runningwithjane]

Hi! When you say "zone" marathon training plan, are you spending most of your time in zone 2? If you're focused on training by HR, then no, pace is something to worry about. It's much better to go by feel and HR, then pace anyway when you're in an easy long run.

[@greenjewel8652]

@runningwithjane yes it is a garmin intermediate - zone heart rate marathon training plan. When I saw my mile pace my heart when to an imaginary off the chart zone. Thanks 😊 I will keep motoring along !

[@MNP208]

Are faster runners stopping at aide stations to fill water bottles? I’m usually at the back so I don’t see them. Some pacers don’t even stop to drink during half marathons! I can’t run with them!

[@runningwithjane]

I usually don't fill mine during a race (I bring a handheld and one that fits in my pocket)...but I do take cups of water to supplement. But my old coach, who is faster than me, I know for sure stopped once in one of her marathons to completely fill her water bottle. It really doesn't take that long in the grand scheme.

[@jeffreyhosman6653]

So during training, on the days you do long runs, do you try to run it at marathon pace? And the other 4 easy days need to be at the marathon pace+2 mins?

[@LayneBracy1]

The long runs should be slow, too. 😀 A lot of training plans do have some of the short/medium runs at marathon pace.

[@jeffreyhosman6653]

@@LayneBracy1 thank you!

[@runningwithjane]

Hi Jeffrey! If you're a beginner, all long runs should be easy pace. As you get more experience, you will have long runs that have marathon pace in them, but typically not more than half of the run will be at MP except for maybe very advanced marathoners. A speed session during the week can be great for practicing MP or a faster paces.

[@Kernoe]

patrick martin running a 2:24 marathon without one gel even. i am just writing this because after a gel i never feel better.

[@runningwithjane]

Fueling makes for a better marathon, it's as simple as that. Your body needs time to adapt to taking fuel while running, so yes, it takes a lot of practice. Elite runners fuel, too.

[@Tritiuminducedfusion]

How is that possible to run a marathon without fuel? Even Kipchoge fuels. I follow Patrick, he's pretty small, but still.

[@Kernoe]

you mean thin? Patrick is not small rather tall from what i see. He ran with a gel in his hand 2:24 and did not use it. That is not a miracle. Of course the pro athletes try to squeeze out everything and it would make no sense not to fuel at all. But i think the difference really and especially if the body is very good at fat burning which as well comes down to your diet is not that huge. And it could be rather the blood sugar level than the whole glycogen story. So that a very low blood sugar prevents one from performing best. But for a very fast runner the marathon is not long enough to bring it down enough to really have a strong impact on performance. And for a low carb runner like myself because of my asthma btw which double the fat burning it is anyway a different story. So there are lots of nuances.@@Tritiuminducedfusion

[@Tritiuminducedfusion]

You don't think there's any place for a faster paced long run occasionally to prime the body for the marathon?

[@runningwithjane]

Oh for sure you should add in marathon pace into a long run if you are more experienced. Nail the easy long first...then layer in pace-work.