The KEY to Great Long Runs

Morning my mate and welcome to your first weekly dose of Monday motivation for the 2024! 🙌

In today’s edition:

1. The KEY to Great Long Runs

2. How To Set A Realistic 10k Finish Time Goal

3. New Year Resolutions: Easy Tips to Conquer Them

4. Sub 1.17h Challenge – Starts Today!

Before starting, you would like to thank SOAR Running once again who has decided to support the new sub 1.17 challenge!

And of course, I want to wish all of you readers a happy 2024!

The KEY to Great Long Runs

Today, I'm diving into the nitty-gritty of long runs. Are you struggling with fatigue, dreading those lengthy sessions, or finding yourself quitting midway?

Fear not!

I've got five key principles that might not be what you expect, so relax, and let's conquer those long runs together.

1. Pacing: A Strategic Approach

The common mistake in long runs? Starting at one pace and fading as fatigue sets in.

Let's break that cycle.

Consider splitting your run into manageable blocks – mix easy miles with marathon pace intervals.

Here’s two sample 20-mile run ideas.

Idea #1: 4 Miles Easy + 4 Miles Marathon Pace + 4 Miles Easy + 4 Miles Marathon Pace + 4 Miles Easy = 20 Miles.

Idea #2: 10 Miles Easy + 2 Miles Marathon Pace + 2 Miles Easy + 2 Miles Marathon Pace + 2 Miles Easy + 2 Miles Marathon Pace = 20 Miles.

This approach keeps it interesting, fun, and more importantly, helps you manage your energy effectively!

2. Fueling: Start Early, Fuel Often

Fueling is a runner's Achilles heel, and waiting until fatigue hits is a classic mistake.

Begin fueling early and consistently, aiming for 40-60 grams of carbs per hour.

I personally swear by 4GOLD gels, taking two every hour to maintain energy levels.

Set up watch alerts for timely reminders – consistency is key, and everyone's nutrition needs differ, so practice on your long runs.

3. Navigation: Plan Your Route

Getting lost mid-run disrupts the flow.

Use Strava Heat Maps or Coros’s mapping feature to plan your route beforehand.

Opt for scenic canals or disused railway lines for uninterrupted, traffic-free running.

Create GPX files for easy navigation on your watch or follow an out-and-back pattern for a foolproof strategy.

4. Dynamic Warm-Up: Prep Your Muscles

Prioritize a dynamic warm-up, gradually easing into the run. Gate opening and closing exercises, leg swings – I dedicated this issue to a warm-up routine!

Especially as we age, warming up becomes essential for preventing injuries and optimizing performance.

5. Hydration: Little and Often

Consistent hydration is key during long runs.

Aim for 400-800 milliliters per hour, adjusting based on conditions. Consider electrolytes in hotter weather to replenish lost salt.

Explore various methods like running packs, soft flasks, or strategic bottle placements for water.

Conclusion

While questions about shoes and carbo-loading are common, mastering pacing, fueling, navigation, warm-up, and hydration can transform your long runs.

Comfort over speed for shoes, and a balanced carb-loaded meal before the run, will set you up for success!

How To Set A Realistic 10k Finish Time Goal

Are you curious about setting a realistic goal time for your 10K run?

As someone who’s been through the journey from a first-time 10K runner to a more seasoned one, I understand the importance of setting achievable goals.

It’s not just about the clock; it’s about aligning your goal with your current fitness level and aspirations.

The perfect goal does more than just give you something to aim for. It’s the secret sauce that keeps your training spicy and your motivation high and ensures that when you blaze across that finish line, you’ll be punching the air in triumph, no matter what time the clock shows.

In this section, I’m diving deep into the world of average 10K times.

Stick with me, and by the end, you’ll be in the know – understanding not just the typical 10K finish times but also the key factors that can speed you up or slow you down!

What’s A “Good” 10K Time?

“What’s a good 10K time?” Ah, the question that echoes in every runner’s mind! But here’s the thing – there’s no one-size-fits-all answer.

See, ‘good’ is such a personal term in the running world.

For some, cracking a sub-60 minute 10K is a dream come true, while others aim for a blistering sub-40 minute time.

It’s all about perspective. Different runners, different aspirations, different definitions of success.

From my journey, I’ve learned that your ‘good’ time should be about outdoing yourself.

Set a personal goal, train for it, and when you achieve it, that’s your moment of triumph.

It’s about pushing your limits, reaching new heights, and reveling in your own progress.

That’s the beauty of running – it’s a love affair that keeps growing with every step.

But, if you’re into numbers and looking for a more concrete benchmark, let’s dive into what the average times look like.

The Average 10K Time

When we talk about average times for a 10K, remember there’s no universal standard. For beginners, a lot depends on factors like fitness level, age, past injuries, and the fervor with which you approach your running goals.

In the United States, average times for beginners by gender are:

• Men: ~53 minutes.

• Women: ~63 minutes.

These figures are just starting points. They’re not rigid benchmarks but rather general indicators of what you might expect as you embark on your 10K journey.

As a beginner, your focus should be on personal progress.

Concentrate on improving your performance rather than fixating on these averages.

With dedication and consistent training, you’ll likely see your 10K time improve significantly.

Factors Impacting 10K Time

When it comes to nailing that 10K race time, it’s not just about lacing up and hitting the pavement – trust me, I’ve been there! There’s a whole bunch of factors at play, each one adding its own unique flavor to your running journey.

Understanding these elements is crucial to setting achievable goals and crossing that finish line with a sense of victory.

Let me walk you through a few key factors:

• Fitness Level: Your current fitness level is like the foundation of your 10K house. It’s a huge determinant of your race time. I’ve noticed that the more I run and engage in endurance training, the better my times get. It’s a straightforward equation: more fitness equals faster times.

• Age: Yes, it does play a role. Generally, younger runners might have an edge due to higher levels of fitness and quicker recovery. But hey, don’t let that dishearten you. I’ve seen many seasoned runners who give the young guns a run for their money!

• Training: The way you train is like the recipe for your 10K success. The consistency, intensity, and type of training are all crucial. A well-rounded plan that includes speed workouts, long runs, and essential rest days can significantly enhance your performance. It’s like cooking a gourmet meal – you need the right ingredients in the right amounts.

• Motivation: Here’s a big one – motivation. It’s the fuel for your running engine. Highly motivated individuals often push harder, both in training and on race day. I always try to keep my motivation high, as it directly impacts my performance. Remember, the mind runs the body.

• Injury History: Last but not least, if you’ve had running-related injuries, like I have, managing them effectively is key. Proper rehabilitation and preventive measures are essential. Ignoring injuries can seriously hamper your training and race-day performance. It’s like trying to run with a flat tire – not a smooth ride!

So What 10K Finishing Time Should I Aim for Then?

Wondering what finishing time you should aim for in a 10K race? It’s a bit like aiming for a target with a bow and arrow – you want a goal that challenges you, but isn’t so ambitious that it’s out of reach.

From my running experiences, the best advice I can give is to aim for a time that suits your current fitness level on race day.

Don’t set your sights on a bullseye that’s too far off.

Running a 10K is no small feat – it requires preparation, determination, and stamina. If you’re new to this, like I was once, don’t set a goal that’s too lofty for your first race.

Start with something achievable and work your way up. It’s great to have ambitious goals, but biting off more than you can chew can lead to injury or burnout.

Trust me, it’s far better to cross the finish line feeling strong and proud rather than injured and disappointed.

What do I consider a good 10K time? It’s like reaching a stunning lookout point on a hike – something around 45 to 50 minutes.

This time is an average based on 10K times across various ages and genders worldwide.

It’s the sweet spot where you enjoy the view and also feel a sense of accomplishment for making it to the top.

To hit this finish time, aim for a pace of about 8 minutes per mile. Seasoned runners often cross the finish line in under 40 minutes, which is less than 7 minutes a mile. But for beginners, remember, it’s about the journey, not just the finish line.

Focus on your own race, pace, and experience.

Trivia Question: Which of these (Stability - Neutral - Cushioning - Supination) is NOT a common type of running shoe?

Find the answer at the end of this email.

New Year Resolutions: EasyTips to Conquer Them

As we step into the new year, many of us are armed with a list of resolutions, hoping to transform various aspects of our lives.

The journey of fulfilling these 2024 New Year Resolutions can be challenging but incredibly rewarding.

According to Psychology Today, the key steps to forming new habits include:

1. Choosing a Small Action: Large, vague goals like “get more exercise” are less effective than specific, manageable actions, such as walking a little more each day;

2. Attaching New Actions to Existing Habits: Linking a new behavior to an established habit can help embed the new habit. For example, adding a short walk to an existing routine;

3. Making the Action Easy: Especially in the beginning, it’s crucial to simplify the new habit to encourage repetition and integration into your daily life.

Tips to achieving your 2024 New Year resolutions

1. Set Realistic Goals

The foundation of any successful New Year’s resolution is realism. Setting achievable and clear goals is crucial.

Instead of vague resolutions like “lose weight“ or “get fit,” specify how much weight you want to lose or define what getting fit means to you.

Break down your goals into smaller, manageable tasks that you can tackle daily or weekly.

This approach makes your resolutions less daunting and more attainable.

2. Create a Detailed Plan

A goal without a plan is just a wish.

Once you’ve set your realistic goals, it’s time to devise a plan of action. This plan should include a timeline, resources you might need, and any potential obstacles you may face.

If your resolution is to read more, schedule specific times for reading each day and choose the books in advance.

Planning helps in creating a roadmap to your destination – the successful achievement of your resolutions.

3. Stay Consistent and Motivated

Consistency is the key to long-term success.

It’s easy to start with high enthusiasm, but the real challenge is to maintain that momentum. Stay motivated by reminding yourself of the “why” behind your resolutions.

Visualize the outcomeand the benefits you’ll reap once you achieve your goals.

Joining groups or communities with similar goals can also provide the necessary support and encouragement to keep going.

4. Track Your Progress

Monitoring your progress is vital in keeping you on track. It not only shows how far you’ve come but also helps in identifying areas that need more attention.

Use a journal, app, or any tool that works best for you to track your progress.

Celebrate the small victories along the way – they are significant milestones towards your larger goal.

I use Strava to track my progress, here’s my profile.

Conclusion

Setting and sticking to your 2024 New Year Resolutions can be a transformative experience.

By setting realistic goals, creating a detailed plan, staying consistent and motivated, tracking your progress, and participating in events, you set yourself up for a year of success and personal growth.

Remember, the journey of a thousand miles begins with a single step.

Let this be the year you take that step towards achieving your dreams and aspirations!

Sub 1.17h challenge – Starts today!

Finally here we are! The sub 1.17 challenge officially starts today!

After the great success of the sub 1.20 challenge, which ended on October 21st, I am now ready to try to conquer the sub 1.17 as well!

From this year I decided to craft my training plan on my own without the help of a coach.

In recent years I have learned a lot and I believe I am autonomous in managing the creation of my training plan.

I can't wait to see what happens next!

I will document all my sessions and write more insights about this challenge every Monday in this section.

About yesterday race

Yesterday I Ran the last race of the year, it was a 7km race and I ran it in 25:35 (here’s the activity on Strava) – And it was a “disaster” – I started off too fast and by km 6 I was cooked! But it’s okay, I like to use these short races as training/tests to better understand where my fitness is at.

Now, starting from this week I’ll start to build my fitness again.

Remember to hit me a follow on Strava to be update with my sessions and more life update!

Just for Laughs 😂

Trivia Answer: Supination.

Latest Editions

• The ONLY 3 Ways to Build Running Endurance (Link)

• My Best Tips For Half Marathon Training (Link)

• How Should Your Running Shoe Fit? (Link)

• Best Black Friday Running Deals for 2023 💥 (Link)

• The Runner's Guide: Best Cold-Weather Gear for 2023 (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.beehiiv.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.