Doing a Long Slow Run

Many of you will incorporate a LSR into your weekly training schedule. These runs are useful as they train your body to deal with long distances and the pounding that ensues. They are also very useful for practicing fueling strategies and trying out kit that you will wear during a race.

What about distance? Well, for marathon runners you will need to be able to do at least 20 miles before the event. Build up to this slowly over a period of weeks. I started at 10 and built it from there a mile a week. For half marathon it is useful to get a number of runs in over 10 miles. 10km races can also benefit from LSRs, try doing a few 8 milers before your race (again building up gradually) - you'll improve your endurance no end.

It is important that you do these runs relatively slowly, this will allow your body to recover a lot quicker and allow you to train the following week. It will also train your body to be more efficient when burning fuel. I usually add on about a minute per mile to my normal training pace, or a heart rate of about 150bpm. If you have a speed/distance monitor try and set an alarm that warns you if you are going too fast.

You should finish your run feeling that you could continue on for a couple of miles. I find this hard and my body is usually trying to get me to speed up over the last few miles! Resist this and settle into a comfortable pace all the way through. Again if you have a speed/distance monitor, check your mile/km splits to see if your pace is consistent.

Anything over a six mile run or an hour on your feet will require you to take fluids with you. I have a 'Runners Aid' bottle which is effectively a big plastic donut and can hold 500ml of liquid. If I am going to be on my feet for longer than an hour I'll fill it with a carbohydrate sports drink. Once you runs go over 12 miles, you will need more than 500ml - in this case I use a Camelbak hydration system that I wear on my back. You can get small ones that are perfect for running.

You may also find that you get hungry during your LSRs. This is fine and should be encouraged, as during a marathon you are going to need to keep your glycogen stores topped up, otherwise you will hit the wall. Personally I use carbohydrate gels, jelly sweets (wine gums are great) and energy bars. I use a sports specific bum bag to carry these around a long run.

Take a phone with you - you never know when you might need it. Some people also like to listen to music, I find it takes the boredom out of long runs but try to avoid using them when I will be running in traffic or amongst pedestrians.

Try and include some off-road sections in your LSR. It breaks up the boredom of running on the road and gives your knees a break. Plus, it gives you a chance to enjoy the countryside!

The main thing is to get out there and enjoy it. I found the LSRs to be the most enjoyable aspect of my marathon training.