The long run

As I've mentioned before, I like running for many reasons and one of these is the flexibility it brings. With a busy lifestyle and workload, I usually manage to get out for three runs a week. During busy weeks this can drop down to two runs. 
If I maintain three runs a week I often see bigger improvements but know that this is not always possible. I once tried four runs a week but my body didn't respond well so three will do, however one thing that has always slotted into my weekly routine is the long run. 
In this blog I will share some of the ideas behind my weekend runs in the hope of giving you something to add to your routine. 

The big one
Every weekend I complete a longer run and focus on one of two things: 1. Longer and slower or 2. Longer and tempo (More detailed information about tempo running here)
What we define as a long run depends on where you are in your progress. If it's early days then your long run could be 5km. Depending on the time available my long run varies from 10km to 10 miles. Most articles you read say that the long run is often over one hour. For me, the log run is time on your feet to build up your aerobic capacity.  It's a chance to get out there and cover some distance and really think about your pace. If I've struggled to get good training sessions in during the week I'll run the longer run at a tempo pace. However, one of my greatest challenges is to slow things down and run at a much steadier pace for the long runs (For greater detail about this and for some science behind the long run I recommend reading this answer to a runner's question- Link)

My thoughts

Tempo run- 11 miles

The above run is a longer run roughly at 30 seconds per km slower than my 10km pace.

Here's another tempo run for 10km

I would still class the above run as a tempo run but it's 20 seconds per km slower than my 10 km pace. Both of the above runs are slightly different in pace but would put my heart rate around the 155bpm mark. I also picked up the pace for the last 2km in both runs. I once read that Mo Farah always recommended lengthening your stride at the end of your runs. If Sir Mo says that- I'm in! I think it's because of muscle memory. I always like to finish a run feeling like you've really pushed yourself as that is exactly what it feel like when you race, except the feeling is for much longer. 

Loop or out and back

The majority of my runs involve the completion of a loop. I have a few local runs stored up and pick one depending on the distance I want to cover. Most people do this- Set off and complete a nice loop- Job done. 

I would suggest that you consider an out and back run( I'm not sure of the correct terminology but it works for me.) I have a trail run near me which takes me exactly 5 miles from my home. It's hard going due to hills and the terrain but being 5 miles away from home gives you the push to kick on and return home for the full 10 miles. 

What I also do at the 5 mile mark is stop my watch, grab a drink, take on an energy gel, take a selfie (sometimes,) enjoy the scenery and complete a few stretches. I'll then start the watch and head back home with one aim: Beat the time it took to get out there. This then gives you a positive split and enables you to get a feel for the different paces. The positive split is what I also replicate in races so it makes sense to practise this when you can. 

I also find the out and back approach works well when I'm away on holiday due to not knowing the locality. I set off with a distance in mind and keep track of my running watch to see how things are going. Once I hit half way it's once again a good spot to stop and enjoy your holiday locality. Stopping isn't going to drastically impact on the run but does enable me to take in my surrounding and get a feel of how the body is doing. The important point is to not stop for too long. 

Other pointers:

1. Get to know your pace for different distances: I'm currently at 4 mins per km for 5km, 4:10 for 10km and 4:25 for half marathon. Knowing these is important as you can then tell how hard you are working on your runs. You can then alter your training pace to target different areas of your fitness. 
2. If something feels tight, stop and stretch.
3. Finish faster
4. If you are in a new place and want a loop why not use Google maps or the maps on the Ordnance Survey website found here.
5. Hydrate correctly and find a balance for your energy intake. I use a High5 energy gel per 45 minutes. Others often use isotonic drinks, sports drinks with electrolytes in them, sweets etc
6. After your run, don't go wild with the treats. You've worked hard but that does't mean you can use up those calories with junk. I often grab a glass of milk as I've read that it's a good option. It's also important to then have something for your protein intake to aid recovery. This doesn't need to be a protein supplement!  
7. Finish with a walk. I find that a 200m walk at the end lets everything flush out of the legs and gives your body a window to cool down. (Stopping at the door then entering a house with the heating on isn't much fun.) 

You will read lots of advice about the long run. For me, it's important that there is variety in whatever you do. Track your pace and enjoy the scenery and progress. Keep running. 

Running alone or in a group

Running alone or running in a group? It's not something I worry about too much but I wanted to take the opportunity to share what I feel are the benefits of both. 

The solo runner (me!)
Since I started running in 2014 I've predominantly run alone due to the flexibility that it brings. Family life and a busy job mean that set training opportunities are not a possibility so running alone became a natural response.
Running alone gives me the freedom to get out whenever an opportunity presents itself and also gives me the thinking space I need. You will often read that both of these are common factors for many runners who train alone. I also believe that an additional benefit of training alone is the flexibility of exploring new routes. I might have a set route in my head but could act on instinct and change things mid-run. This has helped me build up a large bank of routes in my local area which cover a variety of distances.
Whilst sticking to solo running, I'm fully aware of the negative aspects, however, I keep these at the forefront of my thoughts so they help spur me on. For example, not pushing hard enough in training: My response to this is to keep a close eye on heart rate. My heart rate monitor clearly tells me if I'm working in the right heart rate zone. If it's been a tough day at the office I have occasionally taken it easy during a run, however it is easy to glance down at my watch to see how hard the ticker is working. Usually this helps me react and lift things but there have also been times when I haven't been able to do this but I don't get too disheartened. It's just the impact of a busy day.
More info on heart rate zones (The link will take you to the detail on this if you require it.)
I also maximise my running opportunities: What I mean by this is that each run has a purpose. I never just go for a run. I might be out on a long run with the main aim of building aerobic capacity with a fast finish or it might be a Fartlek session working on speed sections. I find that having a purpose to each session keeps me working hard whilst helping me progress as a runner.
More info on Fartlek training

Running in groups

Park run time

The closest I get to running in a group is when I enter a race or take part in the local Park run. I'm sure many of you have a Park run nearby or know what they offer. If you haven't heard of it I recommend visiting http://www.parkrun.com/about/. Each Saturday at 9am, the Parkrun takes place at various venues across the country. Once you've registered (for free) and printed your barcode you are ready to go. 

For most of us, running is about bettering yourself and not beating other runners. Park run harnesses this approach and gives you a timed event to enable you to see how your 5km PB is going. It isn't a race, but having other runners around you definitely spurs you on to push harder. There are a whole range of running abilities on display with the vast majority of runners embracing the event by fully supporting others. 

Some runners aren't too worried about the time and take part to enjoy the experience. For me, I often use the event as a speed session or to see how my 5km time is progressing. At our local Park run they sometimes hold pacers week which I find particularly beneficial to hitting a personal best. 

Staying ahead of a pacer guy in a chicken hat helped me get under the 22 minute barrier! 

In addition to pushing harder, you also get to have a chat with other runners. People often turn up early to have a chat or warm up which means the event is far more than just a timed 5km run. There is a sense of community about the group and it is clear that it has helped form some strong friendships. 

Let's 'Pootle' together 

There are many informal groups who meet to run together. They often focus on steady runs that can include everyone. It is clear that this approach could be beneficial to help motivate runners to get out there and maybe help find other like minded runners you could partner up with for other runs. The sense of 'we're in it together' will no doubt help keep you motivated and possibly add a social dimension to your running. 

One key factor about these groups is that they are often inclusive which allows everyone to run with others no matter what level they are at. I know that I was quite cautious about attending a group run as I thought I'd be the slowest there and would feel silly. I can promise you that this does not happen in these groups. It's quite the opposite. 

My local group Pootle Facebook page meet on monthly basis and have also included effort sessions during the week to add extra impact. I believe that this offers an ideal setup for those runners wanting to run with others without the need to join a local athletics/running club. 

Find your local run together group by clicking here 

Joining a running/athletics club might be what you need to take you to the next level. I've considered it a few times but as I stated at the beginning, it would be hard to fit training sessions into my working week and I've become so accustomed to training alone. I can't add much about running in a club but I'm sure that the structured training sessions and access to skilled coaches would bring many benefits. 

In summary, I believe that a mixture of solo and group running would benefit us all. I've become so used to running alone that it feels safe and I've always had the motivation to keep going. I feel I'm at a point where group running could help me improve at a faster rate but I can't see it fitting into my lifestyle at the moment. I'm happy flying solo and browsing YouTube for advice and coaching. I hope this has given you a glimpse into solo and group running and would love to hear your thoughts about the topic in the comments below. 

Tracking your runs

Staying motivated can be tricky for most runners and one thing that works for me is data. I use it within my job to identify areas for improvement and to measure success so it naturally transferred into my running. This post talks through a couple of ideas on how tracking runs might help you to stay motivated.

1. Picking the right app
Before I decided to take up running I browsed the various tracking apps that were available. You will find lots of running magazines review running apps and give feedback on who they might suit and the type of data they provide. Here's a typical example Runners World reviews.
Strava was widely used and could easily transfer between running and cycling. I decided to give it a go and haven't looked back since.

2. What Strava provides for me

A recent 10k race I took part in

When I first started using Strava, the trophies/achievements really gripped me. They captured those key milestones in the first year. E.g. 5km best time, 10km, fastest mile etc. Importantly, I could also use the map feature to build up a mental picture of the various routes I could use in my locality and the distances they covered. If I built up to 3km I could then look at parts of my route I could extend. By doing this I quickly built up a bank of routes that gave me a variety of distances and terrains. 

Strava also shows other runners you follow and how they are getting on. This really helped me get of the sofa if I could see others had been out and about. It has a feature where you can acknowledge other runners' achievements and leave a message. 

Segment achievement

Segments also help to push me during training runs. On one of my hill session routes there is a hill segment that really motivates me to give 100%. In my first year, I found it to be a really challenging hill section and I often needed to walk the last part but as I built up my fitness I started to get closer to the top spot. On this one I've held top spot for while but I often check back to see if anyone is getting close!

Capture the moment. Strava also lets you add a photo. It will display instead of the map and I find that I often add photos of memorable runs. Everyone loves a good selfie! 

This year in numbers

As well as tracking short term goals, Strava keeps track of stats for the year. I've always aimed to get to 1000km in a year and 2016 has been the first time I've achieved it. Again, data and a longer term goal really helps you get out and put the miles in. This year it's been the main driver in increasing my midweek milage. 

3. Gadgets

Until recently, I have always had my phone strapped to my arm to run Strava. Occasionally, at the Park run and for various races I would just wear a Nike GPS watch to track my pace. After the run, I would always add the details to Strava manually. However, for the last two months I've used a new watch: The Garmin Forerunner 35. This has become the only piece of technology I use on a run. 

This watch is fabulous! It isn't that big; my wrists are small!

I bought the watch for two reasons. 1. It has a built in heart rate monitor. 2. It syncs to the Garmin Connect app/website wirelessly and then automatically updates to Strava (This will need setting up but was easy to do.) 

I've used the Garmin Connect app before but struggled to get to grips with what it offered, however, some of the stats really do add to what Strava provides. If you look below you can see how it tracks your heart rate alongside pace. Impressively, it also tracks your average heart rate, speed, cadence and much more. I find the heart rate feature allows you to consider if you have worked hard enough and in the right heart rate zones. (Cadence is the amount of times your feet hit the ground in a minute. Click here to learn more about increasing your cadence to reduce the risk of injury: Cadence info)

Heart rate versus pace

Stats and more stats

There are many ways that people stay motivated to run. Data is one aspect of my running motivation and I hope I've clarified how tracking runs can keep you going. I'm sure I'll blog about the other aspects that make me tick. I'd love to hear what motivates you to run and how you maintain that motivation.

I've just been added to the Soar runner profiles. Click here to see my profile Link

Getting started

Getting off the sofa and into running should be easy right? Wrong. 

I made this mistake and nearly gave up straight away. I've played football for many years and always saw myself as active so thought a quick jog wouldn't be a big problem. 5 minutes into my first run and I soon had a different opinion.

Here's why:

• Your lungs hurt. They've been challenged to do something that they probably haven't done for a long time. 
• I went out too quickly so it soon became anaerobic which cause lactic acid to build up. 
• It was freezing. (I started in January)
• My feet started to hurt from rubbing against my trainers. 
• I became too hot. (Too many layers which included a hoody soon caused problems.)

The good news is that you can solve these problems before you start and have a better experience than mine. It will still be tough though! 

1. Lungs: It's common for them to hurt but after two weeks this stops and you start to learn how to breath properly. Yep you need to learn how to breath during running. 
2. Pace: Go slow. I mean really slow. Your pace needs to be slightly faster than a walk. If this makes you breath too heavy start to mix in a walk. 
3. Warm up: Maybe your a bit body conscious so a few star jumps and running on the spot would be good. Don't do the stretching you did back in school. Instead Google 'Dynamic stretches' for some ideas. (Getting injured on run one is bad news. Staying injury free is the key to improvement so I'll refer to this quite a bit in my blog.)
4. Feet: Invest in some proper running socks as they have extra padding in the key areas. I'd also recommend getting a gait analysis (a check on how your feet land so they can suggest an appropriate trainer) done at your local running shop. Then when you get some decent trainers you might have a little more motivation to keep it up to get your money's worth!
5. Clothing: Running gear is designed to be breathable and it makes a big difference. There are many products out there. Find something you feel comfortable in but of you choose to wear your normal sport gear be prepared for sweat. 

My first run was 2.2km and lasted a full 11 minutes! 

As well as the tips above, I also suggest getting a run tracker. I prefer Strava for many reasons. I'll blog about why at some point. 

My next tip is to book a race or attend a Park Run Park run website. This gives you something to build up to and will help you focus. 

Me at my first ever race. 5km, 4 months after first ever run. 

And finally, consider following a program to give you structure to your runs. There are many couch to 5km plans out there. The NHS one: Couch to 5km plan with podcasts would be ideal and mixes in walks into your runs. 

Please comment if you have other tips or have just completed your first run. It would be great to hear from you.