New here? Be sure to check out Week 1: Getting Started on a running program, Running for distance , Making a playlist, Pre-Workout Nutrition, Core-Exercises for Running, Post-Workout Nutrition, and Outside vs. Treadmill?

If you’ve been following our running challenge, hopefully you’ve ventured out for a few long runs. I’m not going to put an exact mileage down on what I consider to be a long run, as they will vary from individual to individual. I consider a long run one you would consider bringing fuel along for: sports drink, chews, gels.

If you’re training for an event, such as a marathon or 1/2 marathon, your long run is much different than your weekly recovery runs. Remember that it takes several long runs for your body to become fully acclimatized to the distance. Add a few miles each week until you’ve reached your maximum distance. That way, you’re not overwhelming your body and you’re also less likely to get injured.

First, prepare your route. If your planning on going over 10 miles, try to find a route that will include a bathroom stop or two and water fountains. I am fortunate enough that I can run around parks and through the city. Close enough to pop into a Burger King for a potty break or by the public fountains if I don’t want to carry a water belt. I have a 5 mile loop from my house. I recommend finding one of similar distance and repeat it. That way, if you become fatigued, become injured, or have an emergency, you’re never more than a few miles from home.

It’s also a good idea to tell someone where you’re going. We’ve all seen the Law & Order episodes of girls who run in Central Park. Be smart. Don’t run at night, especially alone, and let someone know when your expected back. My usual line to BL is ” If I’m not back in 2 hours, call my cell. If you still don’t hear from me assume I am dead or kidnapped.”

Clearly there are no other possibilities.

You could also consider a Road ID. I don’t have one but always encourage others to, especially if you have life-threatning allergies or diabetes.

While I might sound like a worrier, and quite possibly your mother, it’s because I care. Plan for the worst, just in case.

Ok, enough with the dark and gloomy.

Let’s talk nutrition for long runs:

Dehydration is usually my first thought on long runs. Especially as it gets warmer outside or you run in a humid environment. Try to get some fluids in at least every 30 minutes during the run. There are many different types of water belts or hydration belts, find one that works best for you. If you’re running more than an hour in the heat, 90 minutes in normal conditions, make one of your beverages a sports drink.

After the 90 minute or so mark, you’ll want to start considering fuel and electrolyte replacement. Sports drinks aid in both. Since Gatorade is full of artificial colorings & flavor, make your own. My favorite DIY sports drink is from Brendan Brazier of Thrive and Vega.

You will also be depleting your glycogen stores, the carbohydrate fuel your muscles use. We’ve already discussed what you should eat before and after your runs, now let’s talk about fuel during the run. For runs lasting more than 60 minutes, it’s a good rule of thumb to take in 30-60 grams of carbohydrates every hour. Good food choices include: energy gels, endurance chews, goos, fig newtons, dried fruit (raisins are my favorite), sliced oranges, plain bagel. Find what works for you. GI distress is a common concern. Know what works with your body before race day.

What do you use to fuel your long runs?

New here? Check out Week 1: Intro to 12 week running program and sample schedules

And we’re back! Welcome to Week 2! Today’s topics: running longer (& faster)

How was the past week? Did we get a few runs under our belt? I had a nice, long run on Saturday morning around the park a few blocks from my house. Hands down, it’s one of my favorite places to run. I actually enjoy getting up on a weekend for it!

What is it about being outside that makes running so much more enjoyable? Maybe it’s all the cute men that run in the park on Saturday morning as well? Hey, whatever gets you up and moving.

One of the biggest challenges that new (and old I suppose) runners face is how to increase mileage. Besides physical ability, it can be hard mentally to go beyond a certain point of comfort.

I understand this completely. My weekday runs usually consist of 5-6 miles max. MAX. Usually I start getting antsy halfway through and once my to-do list in my head reaches level-5 anxiety, I hit the stop button on the treadmill faster than you can say cool-down.

But the weekends? Ah, the weekends. That’s when I can really let loose and focus on my goals. What works for you? Finding time might be your biggest obstacle. If you are trying to ramp up distance, set aside one day a week to push it by 10%. That’s a good starting number to prevent injury. Of course, if you typically run >20 miles a week, you can bump it up even more.

Remember, this running series is for EVERYONE so even if your trying to increase to running 2 miles, you can still follow these guidelines.

1. Warm up! The warm-up typically gets the short end of the stick. When your finally ready to exercise, your ready, no one wants to take another 5 minutes to gradually ease into it. But you should. You really, really should as it’s one of your best defenses against cramps, tightness, and straining something.

2. Make it enjoyable: We will discuss Outside vs. Treadmill more on week 6 but ask yourself- what’s more enjoyable? To me, nothing beats the outdoors. I usually find a scenic route or park and go from there. If I run indoors, I usually like to time it to Real Housewives, Food Network, or E! Total guilty pleasures but it makes my workouts a lot more fun. Plus, we don’t have cable so getting to watch those shows feels like a treat.  Nothing puts things more into perspective like watching grown women cat-fight. Suddenly, my life is better.

3. If your just starting out, consider a run/walk combo. Increasing distance is all about increasing endurance. If your goal is to run 5 miles without stopping, run as much as you can and walk the rest. Your body will get used to the extra mileage and you can continue to increase the distance you run from there.

4. What stops you now!? My biggest reason for stopping is time and sometimes boredom/fatigue. I try to plan as much as I can to avoid them, but sometimes I just don’t have the energy or availability to head out. Since I am wonderfully Type-A and therefore obsessed with planning, I make a point each week to schedule in ‘me-time’. Whether it’s to go to yoga, run, or just lay on the couch with no one bothering me, it helps me better schedule my other time.

5. Slow down. Run at a conversational pace, this will help you breathe more efficiently and be able to run longer. Sometimes we have to stop because we are running too fast and become winded. See if slowing down your pace can help you increase your distance, thus providing a better workout overall.

How Fast Should I be Running?

If you’re trying to increase your race or mile time, slow and steady isn’t the way to go. My preferred way of increase speed is by adding interval training once a week and incorporating more tempo runs.

The Tempo Run:  4 tempo run workouts

Intervals: Or whatever you want to call them. Basically, your going to bust your butt for 30 seconds, recover and repeat. Yes, you will probably never enter a true sprint on race day, but pushing yourself to your max speed is a great way to increase your pace. I do this once a week on a treadmill or outside. Remember high school track days? It’s a bit like that. Go hard, recover, Go hard, recover. I’m not going to tell you the times and how much to repeat, that’s up to you and your ability. Maybe try adding some speed work to the end of your workout for a fun final push.

Alright- that’s it for this week! What are you most excited for this week? Don’t forget to follow on facebook and twitter to keep up with the workouts!