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How You Can Run Long Distance

23/1/2017

6 Comments

 
For the past few years running more than a marathon has been an expanding part of the running scene. That kind of aspiration may be what has you reading this. But if you want to really go the distance in the long run, I suggest you focus on becoming a runner.

Born to Run, Malcolm Law and all that has done a lot for popularising running and putting big dreams within the reach of ordinary people. It is certainly true that most people are capable of more than they think they are, if they apply themselves. But, all of us can fall for the temptation of biting off more than we can chew. We can also find ourselves snatching at achievements that need more work in order to be done in style. 

Almost anyone can shamble their way around a marathon in six hours. Doing so will probably not make you a good runner. Especially if you end up walking most of the way.
​No matter how long you want to run for, become a good runner first. Develop the efficient technique that makes both speed and distance possible. Practise that technique consistently while you gradually increase your physical capacity for speed and endurance. Avoid the over work that triggers your body’s defence mechanisms and leads to injury.

You should be able to maintain at least most of your pre-fatigue poise throughout the events you enter. If you can’t, then maybe you are in the wrong event. This means taking into account the level of training required to be able to run the whole race, or at least the vast majority, at a decent pace. That is what running is. 

Don’t enter your event to drag yourself over the line at all costs. All this proves is your tolerance for pain and your lack of respect for your body. You could go out drinking and prove much the same thing.

It’s unfortunate that current trends seem to have inspired a macho/masochistic culture amongst runners. More and more running events have remarkably generous cut off times that seem to facilitate, perhaps even encourage this. 

There is also a tendency to just lurch from one event to the next. In these consumerist times we find event days and the collection of medals more ego-boosting and exciting than the often lonely discipline needed to train for them properly. 

You can overcome this now by joining the camaraderie of a squad. They will tell you when you are over-racing and keep you inspired and interested during training. 

I accept that not everybody wants to be wearing running computer watches and constantly trying to shave off a tiny percent off personal bests. We don’t all want to kill ourselves for a negative split. Fair enough. But, if you want to be a lifelong runner, endurance events require a gradual build up, fantastic technique, and a body that is strong, flexible and mobile. You will likely want some strength and speed in your legs to ensure that your body is still in one piece at the end of the day. You will need progressively more confronting experiences to ensure that your mind can handle the suffering. You will need cross training to give you a stable platform from which to move the rest of your body.

Real achievement takes years of consistent effort. It is this effort that makes it worthwhile and is its own reward. The events are just the cherry on top. Consistency is the real test of endurance and commitment, not a few weeks of training and a day gritting your teeth to collect an injury and a medal. 

Being slow is not a problem as long as you are enjoying yourself and running the right race. But don’t short change yourself. Consider the time it requires to train for something and give yourself the luxury of doing it properly. If that means nailing your local 5k fun run then great. You will have become a runner. Build from there. 

Learning to run efficiently and fast is the real challenge. Enjoy every step of the way, relish every step, whatever the distance. Before you entertain the thought of wanting to complete an ultra-marathon, action the thought of wanting to be a runner. That way your running stories will always be about things you did recently, and are more or less still capable of doing. They won’t start with “before I wrecked my knees…”. 

​I coach runners in their 70s still knocking out 80km weeks. They don’t need stories to prove themselves. That’s how you really go the distance. 

If you found this article thought provoking, or confronting, leave me a comment below or send me an email. Click here if you'd like to open go on a journey to become a runner. Click here to receive more articles like this one.
6 Comments
George van Meeuwen
1/2/2017 07:02:19 am

Hi James,

Yes, you're right. And yes, you're wrong.

In your youthful exuberance you're making the assumption that everyone has the same background as yourself, has your build and stamina, wants to share your experience, be a fantastic runner who can run a sub 3 marathon, and is interested in training hours per day over many years for those achievements.

If you look at the typical result sheet from any public event you'll see that nothing is further from the truth.

I'm an asthmatic 60 year old and have been 'running' for 30 years. I'm slightly faster than a turtle in a lake of treacle, have never won anything, and get pleasure out of being old enough to sometimes win the age grade at my local parkrun. I'm perfectly happy and content to shuffle through a marathon in whatever time it takes. This also pleases the organisors who happily take my money to add to their profit (which is the real reason they organise these events and have generous cut-off times. Not to provide an opportunity for olympic hopefuls). I enjoy the events for the opportunity to be with others, to travel to different parts of the country, and as a way of taking a break from work. The bling is irrelevant but makes good presents for grandchildren!

You're missing the reality that the vast majority of 'runners' just see it as a hobby they can fit into their life. Unlike you, they haven't dedicated their life to running, they don't make money from it, and they don't lose sleep over missing a training run.

You see, we just go out for a run because it makes us feel happy (even if that feeling doesn't arrive until the day after!) or to prove a point. I have a friend who wanted to see if he could finish a marathon and he was very happy with his 5 1/2 hour amble. He felt successful.

We all have different reasons to put running shoes on - the majority of 20 year old girls wear them as a fashion statement! So allow those of without skill, without technique, without speed, without a hope of winning anything, to also have some fun outdoors on our own terms. Without being made to feel guilty by expert coaches such as yourself.

Thanks for the opportunity to voice my opinion. I'll be out for a training run when the weather improves :-)

George

Reply
James Kuegler link
1/2/2017 10:49:59 am

Hi George
Thank you for taking the time to make comment on the article.
I agree with you that not everyone has the desire and/or work ethic to try and win an event.
However, I suggest that with a focus on some of the fundamentals aspects of running (scheduling, recovery, technique), I see very little reason why someone who considers them-self to be “slightly faster than a turtle in a lake of treacle” shouldn’t be seeing improvement, or once beyond peak endurance age, a reduction in the rate of decline. I’m not saying don’t turn up to a marathon. I am saying, maybe consider giving the body adequate and appropriate rest after a marathon, before embarking on scheduled training for the next one. As opposed to running two marathons in two weeks.
The long term result is hopefully that you are still charging at the age of 80, rather than, give up running because of the two marathons you ran back to back in 2017, that your body wasn't really prepared for.
James Kuegler

Reply
Debbie Elliman
23/9/2017 04:01:53 pm

Hi James,
I think I am the turtle in the treacle you and George are talking about lol. I started running at 44 years old to lose weight, which I did but then surprisingly got addicted. I have always struggled with running so I always run/walk. I have done lots of runs now including Kepler Challenge last year which I earned a DNF. I am a reluctant runner so I do what I can, but I am giving Kepler another go this year with very possibly another DNF but I need to give it another go. Debbie

George van Meeuwen
1/2/2017 02:32:35 pm

Hi James,

As the French say, Vive la différence!

You come as across as a very dedicated, committed sports professional, keen to help people and revelling in getting your clients to exceed their own expectations. I expect that you give it 100% every time you lace up your shoes. I have a lot of admiration for you.

Me? Well, not so much! I'm totally dedicated to giving it 70% so that after a run I have enough energy to socialise, drink coffee and have a sticky bun! That's living for me :-) I'm a social hobby runner.

Doing two marathons on two adjacent weekends? That's just how the calender happened to be. My thought process is that if I can run 80km per week for 6 weeks straight then after a full week of doing nothing I should manage another 42km at my lowly 70%. It's worth a try!

Sorry about boring you with my ultra low ambitions but I'm enjoying life!

Best wishes,

George van Meeuwen

Reply
Rob Henderson
8/2/2017 03:15:47 pm

Interesting replies ... I enjoy joining in with others for runs , short , long ultra it does not matter. I enjoy the challenge , 7 k runs to 100 k , the bling only proves I have acheived , when others don't believe this old codger. So time and distance is not a problem as it is all in the head,

I have attended a couple of your sessions which has helped improve my style and maybe my times, however I am not good at training for hours.
What I have discovered is that core strength , with form , and interval training achieves much more than training for hours.

The ideal is enjoying .... the company ... the sights ... the acheivement.

Reply
Dion Blundell
28/8/2017 10:41:47 pm

Love the way you talk of balance in this article.

I agree that it's all about the long game. I'd love to go Rotorua marathon at 70, maybe even 80, though it'd be a walk by that age. I'm really concentrating on keeping it all balanced this year, and I'm getting faster and faster, just by balance.

I'd love to look like a runner, but all the concentration on technique still has me running like Daffy Duck. Anyway, as a friend says, you may look like Daffy Duck, but you can still run an Ultra... So I'll take that as a win.

Thanks for the inspiration.

Keep up the writing.

Dion

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