Mindset Matters – Preparation for a long run and an endurance event – begins in your head. …

Long-distance running is as much a mental challenge as it is a physical one. Along with a rigorous physical training regimen, it’s crucial to also train your mind to endure the distance.

Time on Your Feet – This training philosophy encourages both novices and experienced athletes, to build endurance gradually.

**Knowledge without mileage is just Talk…
• Targeting small goals keeps you moving and boosts your confidence.
• Always start with a ‘warm up routine’; it gets the blood flowing and stretching keeps you more flexible.
• Step up strength, endurance and cardio; by gradually increasing training mileage/workout by 10 percent per week.
• Include light cross-training sessions – swimming, spinning and yoga during your rest days from running.

Learn to pace yourself correctly based on your training, the race profile, and conditions. This prevents burnout and helps in maintaining a steady effort throughout the race.
• Cross training and weight training helps make you a stronger runner
• Biking and swimming will help build the supporting muscles used in running.
• Staying hydrated is crucial; check you’re hydrated by doing the ‘tinkle test’ – use the pee-o-meter colour chart, clearer the better!
• Carbo-load, stores extra glycogen to be released into your muscles during endurance events.
• Don’t alter your diet before, during a race or training run; eat what you normally do.
• If you can’t talk in complete sentences whilst running, lower your pace
• Make your training runs interesting by exploring alternatives – including off road, trail running, hills etc…
• Don’t be stingy – Invest in high-quality running shoes and gear/kit.
• Use Vaseline to minimize friction is being good to yourself! Favourites are nipples, balls and toes!

When you run a half (13.1mi) or full marathon (26.2mi) or ultra (usually from 35mi) your body is hyperactive: as is your nervous system!
• Be aware – there are consequences- -fatigue, chaffing and you pass gas!
• If you are toooo noisy you may upset some- but entertain others.
• Just relax and take farting in your stride.
Running half or full marathon is an incredible feat; enjoy it, be proud of yourself.
“Run Hard – Tread Softly”…. John Hadley 2019 – my running chum since 1983

In 1987, before the advent of today’s chip timing systems (which emerged in the early 2000s), I found myself among 21,485 fellow runners, tightly packed and shoulder-to-shoulder, caught in a logjam at the starting gate.
**This unexpected delay added a significant seven minutes to my actual running time!!**
Despite the crowded start, each of us proudly relied on our trusty Timex or Casio digital watches to record and track our personal times throughout the race.

#livealifetodiefor #MoreThanMyPast #itsrogerx

Holistic Mindfulness

Mental Imagery: Practice visualizing successful runs and races. Imagine yourself overcoming tough spots and crossing the finish line.
Positive Self-Talk: Replace negative thoughts with positive affirmations. Phrases like “I can do this” or “I’m strong” can boost your mental stamina
Mindfulness and Focus: Practice mindfulness to stay present during runs, which can help manage pain and fatigue. Concentrating on your breathing or cadence can also help keep your mind engaged.
Recovery and Reflection: Prioritize recovery days and use them for reflection on your progress and to adjust goals as needed. Mental rest is as important as physical recovery.
Support Systems: Engage with a community of runners or a coach who can provide motivation, advice, and support. Sharing experiences and challenges with others can strengthen your mental resilience.

These additional strategies are designed to help runners not only endure the physical demands of long distances but also enjoy and excel in their running journeys.