THE SCOLIOSIS SUPPORT & RESEARCH TRAINING SUPPORT PODCAST SERIES

With 73 marathons behind him Tim Rogers has done plenty of long runs. Whether it be in Antarctica, London or Cape Town the long run is a crucial part of distance running training. Here Tim talks us through the key elements of the long run and the importance of regarding each of them as a mini event, in preparation for the biggest long run of all, on race day.

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Keywords   Long run, marathon training, nutrition, gradual progression, running tips, race day preparation, hydration, gels, training plan, running advice   Summary   In this episode, Tim from Sapphire Running Zone discusses the significance of the long run in marathon training, emphasizing its role as a practice event for race day. He covers essential topics such as nutrition strategies, the importance of gradual progression in training, and addresses common questions from listeners regarding gels and training distances.   Takeaways

• The long run is crucial for race day success.
• Treat long runs as practice events for races.
• Nutrition planning is essential for long runs.
• Gradual progression helps prevent injuries.
• Don't run long runs when tired.
• Hydration and gels are key for longer distances.
• Practice with gels during training runs.
• Aim for 17-20 miles in long runs for marathons.
• Adjust training plans based on how you feel.
• Listen to your body and adapt your training accordingly.

Titles

• Mastering the Long Run: Key to Marathon Success
• Nutrition and Strategy for Long Runs

Sound Bites

• "The long run is a mini event."
• "Timing is absolutely everything."
• "Don't run your long run tired."

Chapters   00:00 The Importance of Long Runs 12:32 Nutrition Strategies for Long Runs 20:22 Gradual Progression in Training 24:57 Q&A: Addressing Common Concerns