As part of our campaign to get you running further with Hoka ONE ONE we've put together the 10 biggest mistakes you must avoid on your long runs. Avoid these and you'll be hitting your target distance in no time.
1 Starting too fast
There’s nothing more frustrating than shooting off early and burning out mid-distance. Slow yourself down at the beginning and give your body a chance to warm up before reaching your optimum pace.
2 Too much sugar
Energy gels and drinks are a must-have for refuelling during a long run or marathon, but it's important to use the right amount for you and only when your body needs it. Too much and the excess sugar will make you feel terrible; not only will you feel sick and dizzy, but you could start to suffer from an upset stomach.
3 Going too far, too fast
Stick to the 10 per cent rule. Even if you’re feeling great at the end of your long run, don't push your body further just to rack up the miles - you’ll end up paying for it in the days and possibly weeks after.
To avoid any problems, make sure if you're using both gels and energy drinks you're not taking on too much ‘energy’ and drink plenty of water - it's easy to forget that gels and energy drinks have similar properties.
4 Not listening to your body
Even though you ran twice the distance last week, this week could be different. The weather could be warmer or cooler, you could be more tired or more stressed. Stick to running at a pace comfortable for your body that day, to ensure your running doesn't suffer in the long run.
5 Not planning
Because of the distances you’re covering on your long run, it’s important to plan. Think about what you need with you: your phone; some cash in case of emergencies; water; energy gels or a little food. It's every runner's nightmare when you realise you just can’t run any more and you’re still 8 miles from home with no way back but walking.
6 Continuing when injured
If you’re in pain and worried about a running injury, don’t carry on just for the sake of completing the distance. You’ll know the difference between, ‘argh, I’m running a long distance and it hurts’ and, ‘Oh no, that’s my knee gone’, so trust your body and listen to the niggles.
7 Getting nervous
It's completely understandable to be nervous about running such big distances, but if you start believing you can’t do it, your body will believe you. Accept your nerves, but remember that if you've stuck to your training plan and put the effort in, there's no reason you can't do it.
8 Wearing new kit
You could be super excited about wearing your new shorts or testing out your gel belt, but taking either out on a 14-mile run for their first outing is never a good idea. If they start chafing or falling down within the first few miles it’s going to be hard to ignore that.
9 Running the same route
It's definitely easier and can definitely feel safer when you're running so far from home, but running the same route over and over throughout your training can have a negative effect. Your body will learn the camber and elevation of the roads and come race day you could struggle with the new terrain.
10 Not stopping
It’s OK not to want to stop, but if you’re ignoring your untied shoe lace or the bit of your sock that's slipped under your foot, you're making a big mistake. Take a minute to avoid a huge blister or falling on your face.
Gearing up for race day? Make sure you're prepped with our 4 tips for fuelling on the day.