WANT TO RUN FOREVER? WITHOUT BREAKING?
Coach and ultra-runner Rob Joines shares the principles guiding his training as he prepares for the Centurion Grand Slam, which is four 100-mile races spread over just six months!
#1 BE PATIENT
This advice may not be glamorous, but it’s foundational:
Building mileage requires the body to adapt gradually to increased stress. Rush the process, and injury almost always follows.
#2 RUN TO FEEL
This is your cue to ignore the pace on your watch:
Even if you have ambitious time goals, the vast majority of your miles should feel easy and relaxed. You should finish most runs feeling just as good, if not better, than when you started.
#3 SPREAD THE JOY
When increasing mileage, don’t just add distance to your weekend long run. Instead, spread the additional volume throughout the week.
Your body will adapt far better to four 10km runs than to three 5km runs, followed by a 25km long run.
#4 CARBS ARE YOUR FRIEND
Fueling isn’t optional. It’s essential before, during and after every run. If you plan to be out for longer than 60 minutes, take a gel or something simple like a banana.
And avoid ‘fasted running’, your body runs on carbs, so give it what it needs.
#5 STRENGTH TRAINING
It’s something I’ve taken seriously over the past 12 months, and I’ve seen significant improvements across all aspects of my running.
Lift heavy, but not to failure. Aim for around 3 sets of 8 reps per exercise.
#6 ENJOY THE PROCESS
It’s easy to get caught up in big running goals, but don’t forget to enjoy the phase you’re in right now.
The race is a victory lap. The real joy comes from discovering that your body is capable of more than you think, and proving that to yourself every time you lace up.
Rob Joines is a UKA certified running coach and Head Coach at ETP Coaching.
He has completed over a dozen ultramarathons, including some of the most demanding races in the UK and abroad.