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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PODCAST NOTES

Key words long run, marathon training, nutrition, gradual progression, race day preparation, running tips, hydration, gels, training plan, Sapphire Running Zone Summary In this episode, Tim from Sapphire Running Zone discusses the critical role of long runs in marathon training. He emphasizes treating long runs as practice events for race day, focusing on nutrition, hydration, and gradual progression in training. Tim also addresses common questions about gels and the distance needed for effective marathon preparation. Takeaways

• The long run is essential for successful race day performance.
• Treat long runs as practice events for race day.
• Nutrition planning is crucial for long runs.
• Gradual progression in mileage helps prevent injuries.
• Hydration strategies should be practiced during long runs.
• Experiment with different gels to find what works best.
• Don't run long runs when you're tired; rest is important.
• Aim for 17-20 miles in training for marathons.
• Adjust your training plan if you miss a week.
• Confidence builds with longer training runs.

Titles

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

Sound Bites

• "The long run is a mini event."
• "Timing is absolutely everything."
• "Practice with gels before race day."
• "Don't do your long run if you're tired."
• "Aim for 17-18 miles for marathon training."

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