The 3 Steps to Distance Running

When you hear conversations about distance running, most people talk about training. Preparation for a longer race is an important element, but it is only one piece in the puzzle of how to perform well in distance running. There are three steps that every runner should consider to be a good distance runner. The steps are preparation, performance, and recovery. All three are equally important. Here are the basics for each step.

Preparation. I remember when I was younger, saying I only wanted to run. I didn’t want to do the stretching, strength training, and cross-training that are often recommended. I changed my mind after an injury that demanded I go to physical therapy for four weeks. The trainer emphasized to me the importance of stretching for flexibility, strength training to build all my muscles, and cross-training to work in different muscle groups. I also needed a rest day instead of running hard every day. She convinced me that I needed a varied program to protect my body, and she was right.

The great thing about preparation is that you can make it unique to you if you incorporate the different elements. You can choose the cross-training you enjoy the most. I need to strengthen my knees, so I do the stair climbing machine. You can climb any set of stairs without going to the gym. I do a strength training routine using weights, but there are many exercises you can do at home using your own body weight, like pushups and planks.

Consistency is a key element in preparation. I had been training for an ultra when a family member became ill in another state. I couldn’t train for a week, and I questioned whether I should do the race. My husband said that I would be fine because I had done consistent preparation.  

There is also preparation for race day. If you are doing a distance run, you should practice using what you will use on race day. What electrolytes or gels work best for you? There are several that are too harsh on my stomach, so I have had to experiment to find a good one. Experiment with clothing to see what you are most comfortable wearing. What shoes will you wear? What will you do to prepare your feet? I always slather mine with Vaseline before putting on my shoes. It prevents some of the wear and tear. What hydration will you need? These are all questions to ask before race day.

Performance. Race day arrives. Are you ready? You might be sure you have prepared yourself physically, but on race day, you will also be tested mentally. Those doubts tend to creep into your brain when you are standing at the starting line. Questions like, what if I hurt myself, or what if everything goes wrong, are thoughts that swirl through your mind before the race starts. This is when all your preparation will help you. You have practiced different scenarios, and you are ready.

As your race progresses, your success will hinge on how well you can pivot if you need to change your strategy. Even though you are following your plan, something might happen that requires you to be flexible with your approach. I was running a race where everything was going well when suddenly I started feeling sick. Luckily, I was carrying some ginger candies, and eating a few of those saved me.

Run your own race. Don’t compare yourself to other runners, but watch and learn what other runners do to be successful.

Rest. This is the step that runners are terrible at doing. There is always another race to prepare for, and runners often forget how valuable rest days are. Your body needs time to recover from long runs. If I do anything above 26 miles, I take the next day off, and then I do light running or walking for a few days after, or I cross-train. If you give your body a rest, you can come back stronger.

The ultra-marathon advice that saved me

I learned how to navigate the ultra-marathon world by making every possible mistake but learning from each one. Finally, I decided to add the expertise of an ultra-expert to the lessons I have learned, so I asked my friend to share everything he knows about ultras. The result was three pages of notes, and the feeling that I was finally prepared to take on this beast, which is unlike any other race. Here are a few pieces of advice that have saved me more than once.

You can do almost anything one more time. Instead of looking at the total mileage ahead, take it one mile at a time. I mostly do loop ultras, so I tell myself to do one more loop, and then I can see how I feel; then I continue to do that.

You have to know how to fuel the machine. Experiment with various foods and drinks to determine what works best for you. I cannot drink the typical electrolytes offered at races because they are too strong for my stomach, so I had to find something gentler. I alternate between drinking that and water. I eat half of a peanut butter sandwich before the race starts, and I eat something every hour to continue replacing the calories I am burning. When I reach higher mileage, I often feel slightly nauseous. When that happens, I eat 5 ginger cookies, and that calms my stomach. My two worst experiences were related to my stomach. The first incident occurred because I didn’t take in any electrolytes, and the second was due to my stopping eating. Neither was a good decision.

Use mental techniques to keep going. When you hit the wall and the negative voices start to overtake your mind, have some ways to get motivated again. It could be as simple as telling yourself, ‘If you can do one more lap, you can take a break and eat a bag of Fritos.’ Another idea is to make yourself run to a certain point and keep changing the spot.

Taking short rest breaks can help you become stronger. When I first started running ultras, I wanted to attack it. I didn’t want to stop to rest because I wanted to get the best mileage I could. I felt that resting would be wasted energy. I didn’t realize how much rest could improve my performance.

Run your own race. Don’t compare yourself to other runners. Focus on doing your best, and do what works for you.

Realize that an ultra is a different race. Very few of the rules that work for shorter races will work for an ultra. Be a good observer as you watch what the veteran runners do and listen well as you ask questions of the other runners.

Pickle juice is your friend. I was skeptical when a friend told me pickle juice could keep me from being too sore, but it actually works! I take small sips throughout the race, or I eat the actual pickles.

Be ready for anything. Most ultra runners look like they have enough gear to camp for a week, but it’s because they know they have to be ready for anything. If the race is on trail, I’m bound to fall, so a good med kit is necessary for me. I have been at races where it was pouring one minute and then scorching hot the next.

I hope this advice helps you at your next race!