The KEY to Great Long Runs
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- čas přidán 19. 06. 2024
- Long runs are arguably the most important run of the week when it comes to training for a marathon, so what is the key to a successful long run? Tune in today and find out!
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Chapters
0:00 Intro
0:22 Pacing
1:27 Fuelling
2:38 Routes
3:53 Warm up
4:36 Hydration
6:13 Shoes/carb loading - Sport
On the edge of my seat waiting for the UTMB (Sarah's and yours) video.
Assume these were filmed before UTMB
I don't think Ben finished it this year
I believe you can record a video about a race regardless or not whether you finish it 👍 You can learn a lot about watching someone take on a monster challenge like UTMB
@@sjbgilmoreyou can, irrelevant to when it's uploaded though 👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻
Completed a 28K long today at 32C horrible sunshine with no wind and 70% humidity and with no fuel since my gels' delivery was late.
Recipe for disaster. In the last 4K I was holding for dear life :):)
In the end target paces went down the drain but it turned out an amazing mental workout which is most important.
That's impressive to run that long in the heat! I wouldn't make it past 20km, plus you didn't have any fuel.
Solid tips Ben. Thank you Sir!
I watch Ben's warm-up and cool down every day! 💪
thanks ben, appreciate you!
Always love all your advice. Has really helped me take my running to the next level with some seriously good improvements
Thanks for this information, I like the idea of breaking up my run. Definitely going to try it!
As usual another good video from Ben and Sarah definately going to try varying the pace on long runs.
Looking forward to the UTMB vid 👍👍
Another good video, I enjoy this channel and it's a go-to for me along with a number of others. But, it'd be nice to get a deep insight into the lows (UTMB and Commrades) as well as the highs. Part of all our growth is overcoming the disappointments of the lows that make us stronger. We can all learn from each other's experiences.
Great advice Ben 👍🏃🏻♂️👏
Great video Ben. For anyone thinking about hydration on long runs, I've always used the Karrimor x-duo bottle belt. Had mine years. It's comfortable, light, loads of storage and cheap!
Been running and on strava for like 7 years and it was today that I learned you can find water fountains on the maps in the app... love the video Ben! you rock!
Did my first half mara in July using one of Ben’s programs. Wiped 3 minutes off my goal time so have my first full Mara in 5 weeks time using another one of his programs. The program structure is awesome and they’re so reasonably priced. Thanks Ben!
The variation in pacing during a 20 mile run is definitely good advice. Now I just need to execute it. Btw, will you be talking about the UTMB experience at all?
Yes, there will be a video next weekend!
@@BenParkesDid I miss it?
Brilliant... great video 👍👍👍
Sweet viddy! Got my last long run before taper next weekend and great to hear your tips
Good luck in your race!!
Ben, will there be a UTMB episode coming out? I know it didn’t go how you planned and I hope all is well. We’d all love to see how you went for the section you completed.
Where is your UTMB 2023 video?
What happened to him?
@@pwnie404it says he timed out on the website, so he didn't finish, maybe he got injured again ?
@@AN-hx2td yep I saw he didn't finish but I was wondering if anyone knows why
Stomach issues. Bad luck basically
Hi Ben, I have just recently finished watching your backlog of videos and series, definitely helped build motivation on my running journey. Did a half 9 years ago but not alot since. Back running this year, another 1/2 five weeks back and yesterday my first full marathon, in Dunedin NZ. Bloody tough but stoked to GET IT DONE! Thanks for your help. Enjoy and appreiate your videos! 👍👌
Well done Joshua.. sure that must have felt great crossing finish lines once again, especially in a marathon. Big congratulations from me!!
I’ve been a runner for a long time now (just getting back into it again after a long period off from an ACL injury) I’ve ALWAYS had an issue with coming out the gate WAY to fast. I can never seem to get myself to slowdown in my first mile. It’s always seemed like I have to gas myself in the first mile and then drop my pace down to where I can go for 10 miles or so.
In terms of fuelling I use Tailwind Endurance mix, this has carbs and electrolytes. Then on my watch I have a lap alert for each mile, and take a sip each time. Long run fuelling and hydration sorted, couldn’t be easier 👍
3 hour long run with 5 gels sounds too expensive for me😅
Same here, really like the naked flavoured one! And also so much cheaper then buying all those gels...
Great video thanks. Went for a long run today but only got to 17km due to the heat. Felt hard. I always do a Ben Parkes Warm up and have a yoga stretch after wards along with a bike cool down. Used my ASICS super blast and use High 5 energy gel. I also take a bottle of water with me along with my Ben Parkes running hat. I think sometimes I might need some more water with me and definitely will be looking to change my pace and routes a bit more. Thanks Ben. 👍
00:00 herovibodi! LMFAO wys!
I've been following Ben's Intermediate Half Marathon training plan, and a lot long runs are, as he said, structured and not monolithic easy pace runs. There are a few of those as well, but they tend to be during taper or recovery weeks, or when the week already had enough "speedy" runs.
Got to say that I don't dread those long runs, thanks to the plan, and highly recommend you follow one as well! They are, quite frankly, very cheap for what they offer.
On the topic of plans, Ben if you see this: with three events in as many weeks (hard 16k; 20k two weeks later; 10k one week later) I'm wondering how to adapt the plan. I'll finish it the day of the first race, I though about repeating the taper & race week (11 & 12 of the plan) before the 20k, and the race week again before the 10k. Does this sound good?
Sorry if this isn't the place to ask those questions and no worries if you don't have the time, I'll report back after those races! 😀
very good and useful video
Loving your L3 programme at the moment; did 35km 5kon:5koff first thing this am before it got too too hot. Last week got sun stroke doing an easy pace only 34k as left it too in the afternoon.
*Never mind Sarah's UTMB vid where the Dickens is The long long awaited Comrades vlogg???lol
Your last tip was without a doubt the best. No amount of food or shoes will make up for a lack of fitness!
Cheers, very helpful! Do you have any recommendations for sunglasses when running?
had to cut my long run short today! literally dripping sweat from the off, I couldn’t replace it!
Hi Ben, which company lets you customize the single you are wearing in this video? Keep up the great work! Thanks.
Very timely for me. Thanks!
What happened to you at UTMB? Looking forward to your explanation.
I did a 13 miler last week where I switched on and off 95% marathon pace, and it went by so fast.
I did a 17 mile long run yesterday, and I got so tired, that I had to pause my watch every mile after 11 miles to do leg swings to clear out the lactid acid that was building up in my legs. It was so frustrating.
helooevybody.... Love your vids Ben, but this makes me lol every time! 😂
And if you live in the uk prepare for any weather i 15 miles yesterday, mile 1 and 2 in a torreintial downpour and 13 miles in the baking sun 😂
Thanks for the video Ben! Do you have experience in drinking SIS hydration tab along Maurten gel? Maurten does not advise to drink electrolyte "immediately " after their product.
It's not something I've done.. but wasn't aware that you weren't supposed to. Probably best to follow the advice and space things out a little.
Biggest mistake I have done is not having a hydration west and not enough fluids or carbs. So that means at least 1,5 liters for a 3 hour run. And if option buying a bottle in a store if I go emty, or refill bottles some place. For me the hydration is key.
Hi Ben. You haven’t addressed UTMB on your channel. Aware you had to pull out but would it be possible to make a video?
i started again with cycling for a couple of weeks and putting in quite the km. with cycling, even when climbing, i have a significantly lower heart rate than with running. im much more in the zone 1 and 2 and nearly never in zone 4. i think thats quite beneficial for my aerobic capacity. my last run is 2 weeks away. i really wonder, how this cycling affects my running.
key to great long run is to have interesting course. I run hilly long runs and avoid running in circles
Also water
How did the long run at UTMB go? Can't wait for the vid.
Video will be out next weekend. Filming bits for it today
Garmin Phenix 6? Set an alarm every 30 minutes to refuel... but if you run a training session you created from connect and run after it using the watch, there is no warning in your headphones.
So turns out I have been under fuelling my long Runs 🤦♂️ this whole time! I’ve now got double the amount of Gels let’s see how the easy long run goes tomorrow 😊
question about refueling on the long run. we say to take gels every 30 minutes, but apparently we have enough glycogen stores for the first 90 minutes of our run, so my question is should we wait till 90 minutes to start taking gels every 30 minutes after? or start taking gels right from the get go at 30 minutes per gel, thanks
I am very happy with my Garmin forerunner 55, but the only reason I will upgrade it in a few months is because of the map thing. Now that I am venturing to run outside my local park, I do find it annoying and at times unsafe to be staring down at my phone for direction. I love the idea of running along disused train tracks, I will try to find one in London
The forerunner 55 was my first garmin. Great watch and does what you need it to do. But I also grew out of it. I made a big leap to the Garmin 965. Yes it is expensive but it has soo many more features as well as running data feedback that the 55 didn't have. I really dont use the maps often... but occasionally I do use them and it is very easy to see, very detailed and accurate.
If you are near north London check out Parkland Walk between Finsbury park &Highgate (caution, it is uphill in that direction!)
funny I am getting the 965 next! Just waiting to get a PB in my end of October half marathon (and I am on track fingers crossed)@@therangersinger
Long run is my favorite
Hi Ben, bought one of your Cap’s great for Sunday long run marathon training in this UK heatwave, what naked band are you using here in the video?
www.centurionultrarunningstore.com/products/naked-running-band
Ben we're all waiting for you and Sarah's vlog from UTMB.
Will have something up next weekend!
Just seeing this video after going on my first 20 mile long run and longest run i ever done 😅
Definately made the mistake of going at one pace, around 5:50 min/km which is my easy to steady pace,
and around the halfway 10 miles i faded badly to 6:30 min/km for the rest of the run.
well done on getting it done, especially in the heat, do you mind me asking what your marathon goal time is ??? i always start off with best intentions on my long runs to keep to advised pace but then end up too fast for my marathon goal which is sub 4, also different advice received about paces, some say keep longer and slower and others advocate marathon pace, have been running fifty years !!! but still get the long run wrong a lot of the time,
Does running marathon pace in your long run not affect your ability to increase your aerobic capacity?
Stretching is the most important for me. I was trying to complete my first 50 mile ultra marathon but became I didn’t stretch. I only completed 30
Biggest challenge is proper fueling before heading out and making sure it's digested enough that I don't have to poop along the way.
Ate a Large Combination Pizza. ALL I NEED. Life's good.
Does he have a lipper in?
I’ve not long started running and max is about 6k. I’m getting tired around the 5k mark hitting but doing the full 6 in about 35 mins. What’s the key to increasing stamina?
Same here.
I’ll be the shallow one and say that’s a sharp singlet Ben.
Thank you, glad you like it! :-)
Does anyone know what happened to Ben at UTMB? “Out of Time” in Chapieux. I didn’t see him there…
Video will be up next weekend!
@@BenParkes cool; but sorry it didn’t materialize this year mate.
I have been making it to 20-29 kms on my long runs and cut a few short because my left leg is cramping up at the back. Just trying to nurse it to the start line in 3 weeks now. Been using Ben's sub 3.30 plan and if not for my leg I think I would have executed. I am now gonna shoot for 3.45 😂
Hmm just a thought but do you take in salt tablets during your run? It helps me a lot to not cramp up :)
@@justmeemi6350 no but I will give those a try. Thank you for the advice.
Horribly stupid question.
I have SIS gels, and during a half marathon tried to open it and couldn't - ended up throwing it away. Sweaty hands didn't help, it was very warm.
Today on a 15 mile long run, struggled again, had to stop and spend 3 mins trying to open the thing before I had any success. It was all downhill from there!
Can someone point out what I'm doing wrong/the solution, or should I just use different gels? 🤔
Try making a very tiny snip in the plastic with scissors before you leave home. It gives a place for the packet to tear when you twist to open.
I have the same problem, so have cut a small snip on the gel before the run. Last week I didn't & had to stop my run trying to open the impossible 😂
I have the same problem! I glue a tiny bit of kitchen roll to the rip-off tab and this allows me to rip it off easily. Sounds stupid, but it works.
Put a staple in the tab. Gives just enough grip to rip it off. Did this at Manchester worked perfect even in the drizzle
Haven't tried SIS gels, but it sounds like they've got some thinking to do about their packaging 🤔 Did you try using your teeth? Usually does the trick for me.
Aldi waiting for Sarah’s comrades video…
Are those hats or caps?
My elementary school teacher would say caps!
Hats or caps.. whatever works for you!
To put it simple:
- It's a long run, not a fast run: keep your pace nice and confy;
- It's a long run, not a short run: keep an income of calories at hand (gels, bars, a nice triple burger, you know, the usual), as well as hydration, hydration, hydration (you may have chosen a path with no public drinkable water available!);
- Keep yourself on the right path, and let someone close to you know your whereabouts - Strava has the "beacon" feature in the free version as well, which is great;
- Be aware of the weather, and take with you the necessary gear to face bad weather, when needed!
Now, put your gear on, and get off to your run!
🙏🙏🙏🙏🙏🙏
This video would have been handy 24 hours ago 🤣
Secret food stash
I would buy Superblast, but no 175-200€ is just too much.
I so hate gels, but I do like sugar coated cranberries.
Use whatever works for you!!
3 hour long run with 5 gels sounds too expensive for me😅
Have you ever tried Tailwind? Use it all the time to fuel my long runs and it's so much cheaper, tastes better (naked flavour) and it's really easy to digest for me.
Yeah, gel pricing really rubs me the wrong way. The margins must be off the charts for 25 grams of sugar and a couple of additives.
One of the great things about running is that it's free and you don't need a gym membership! But long run fueling with gels every weekend costs more than a gym membership 😂
I'll stick with a sports drink mix for as long as it works for me.
What about Saucony Endorphin Pro3. I do not think any shoes can beat that. In your video, you have not mentioned or recommended this shoes. Anyone who believes that he has best shoes then wear it in your one leg and wear Saucony Endorphin Pro 3 on other leg then try… you will get the answer why Saucony Endorphin Pro3 is best & much better than ASICS or Nike fly what person is telling or recommending in this video
don't you drink or sweat? :)
First to comment !! :)