Runner's World

JUNE 2018 RUNNERSWORLD.CO.UK 071

TRAINING

1. Build wisely
   Plan a long run every
   other weekend (add a
   half mile to the distance
   each time). Maintain
   your itness by running
   for at least 30 mins every
   other day. On long-run
   days choose a route
   that loops past your car
   or home so you can pick
   up water and snacks.
   2. Move slowly
   Your long-run pace
   should be one to two
   minutes per mile slower
   than your short-run pace.
   If you usually run non-
   stop take a walk break
   after every mile or so
   on long runs. If you run-
   walk the rest of the
   week lengthen the walk
   periods on the long run.
   3. Add fuel
   If you’ll be out for more
   than an hour or so
   have a sweet snack (eg
   a few jelly babies) of
   30-40kcals every two
   miles. This will top up
   your muscles’ glycogen
   stores. Wash snacks
   down with sips of water
   and drink more when
   you feel thirsty.
   4. Recover right
   Have a snack (about
   250kcals) containing
   carbs and protein within
   30 mins of inishing your
   run – chocolate milk is
   a good choice. A 10-15-
   minute walk after your
   run can prevent soreness
   in the following days.
   To soothe tired muscles
   have a hot bath.

THE FIX

Running with friends is the surest way to beat

boredom but only if you’re all comfortable

holding the same pace. Beyond that you can

experiment. Try different routes. Run with

music or a podcast (at a safe low volume of

course). Do some mental maths. Compose

a poem. Your brain might just need a while

to remember how to daydream. Once it does

time will pass much more quickly.

THE PROBLEM

I find my short runs

boring. How will I ever

survive a long one?

WHEN YOU need

two numerals

instead of one

to log how far

you’ve run in a single

outing you’ve reached

a major milestone: many

recreational runners

never make it that far. The

reason you should bother

striving for 10 – beyond

the bragging rights – is

that going long no matter

how slowly you’re moving

is the best way to increase

your endurance. More

endurance often means

faster race inishes. And

long aerobic eforts can

help you lose weight and

keep it of. Trouble is if

you go too far too soon

too fast you could end

up injured. Here’s how

to join the Mile 10 Club

without getting hurt.

YOU’LL

GO A LONG

WAY

How to work your

way up to 10 miles

and beyond

Jeff Galloway is a

10000-metre Olympian

and well-known coach

who promotes the

run-walk method

TIPS FOR BEGINNERS FROM

AN EASYGOING COACH

BY JEFF GALLOWAY

FUEL INJECTION

On long runs don’t

let the tank run dry

ILLUSTRATION: RAMI NIEMI