Boston Marathon Qualifier: Avoid These Long Run Mistakes
12 Weeks to go till my race!
This past week marked the end of our base training phase, and now we're ready to start increasing our long run mileage. Whether you're a seasoned runner or new to marathon training, understanding the purpose and execution of the base training phase is crucial for success. Let's dive into 2 common mistakes many runners make during their base training long runs and how you can fix them to optimize your training.
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Understanding Base Training
Before jumping into the specifics of long runs, it's important to grasp what base training entails. Your base training phase is all about building a solid foundation by gradually increasing your mileage. This phase prepares you for the more structured marathon training plan that typically begins 10 to 12 weeks before the goal race. Most training plans start with a long run of 8 to 10 miles, and your main goal during base training is to become comfortable with these distances at an easy pace.
Mistake #1: Running Long Runs Too Fast
The first common mistake is running your long runs too fast. Remember, these long runs should be like recovery runs, run at a comfortable aerobic pace where you can easily carry on a conversation. For example, I recently completed an 11-mile long run at a relaxed 10-minute per mile pace, while my marathon pace is a full minute faster at 9 minutes per mile. This slower pace allowed me to finish strong, without any stiffness or fatigue, and with plenty of energy left. During base training, prioritize putting in the miles comfortably and enjoyably without focusing on speed.
Mistake #2: Running Too Far for Your Conditioning
Mistake #2 is attempting distances that exceed your current conditioning. As previously mentioned, your target during this phase should be an 8 to 10-mile long run. If you find this distance challenging, take the time to gradually build up. Signs that you're running too far include a breakdown in running form, leaning forward excessively, or a noticeable drop in speed. If you experience these signs, stop your run, take a walk break, do a few squats or lunges to loosen up, and then start running again. Avoid running in poor form as it provides little benefit and may lead to injuries, something I refer to as "junk miles."
Conclusion
As you progress through the base training phase, remember the importance of running comfortably and within your limits. Don't be afraid to modify your distance, take breaks, or slow down. The goal is to prepare your body through consistent and manageable efforts, not to overextend yourself to the point of injury or overtraining.
In the coming weeks, we'll delve into topics like fueling for long runs, so stay tuned for more insights to enhance your marathon journey. Until next week, keep up the great work and happy running!