Years ago when I trained for Boston I would use the meditation technique I knew, I would focus on my breath, when I got distracted, I would come back to my breath,
Thanks so much for adding this, Kevin. Over the last year I have practiced doing this quite a bit, too. Sometimes for mindfulness, and other times to really make sure I'm going easy enough by sealing my lips and breathing only through my nose. As far as focusing on breath when the body is hurting...it's an absolute necessity to learn I think.
I actually get most excited for long runs. They've always been the highlight of my week. I don't have any time pressure on them as I'm always running for pleasure rather than race training. Exploring new trails is a big motivator for me too. Thanks for all the great tips, Jane 👍🏻🏃♂️
That's awesome, Mark! I'd say I'm in between. I don't dwell on them much because I just know they are necessary so I go out and get them done. Today I went somewhere new though and really enjoyed it, so I will have to try that more often.
I love the tip to start thinking about 5 four-mile runs instead of a daunting 20-mile run. What a total game-changer! Thanks, Jane! Great tips as always
Great tips, Jane! I've commented to you on this before, but pro runners always seem to have a coach or spouse or dear friend driving or riding beside them, handing them drinks and snacks and keeping their spirits up. Dedicated amateurs are the ones who face the really lonely long-distance runs. I looked through the log of someone who just ran a great debut marathon, and he had a "My Longest Run Ever" run of 22 miles that he did in 2:15. That's a "didn't wanna push it this weekend" day for lots of us.😄 Rock on!
Oh yes good tip for sure! When I run with friends the time definitely goes by "faster." And my family has met up with me before to bring extra water and give me high fives and it's the best. 22 mile training run in just over two hours haha I can't even imagine. Thanks so much for watching, Eddie!
Great tips. #3 is the key. If I am running 100k or 160k I only think of next aid station which may be at most 10k. That is a daily run in my mind. I never think of the total distance. You will grind them out mentally much easier.
I love that idea. Just get to the next aid station and then you'll get the relief you need. I actually thought of you, Richard, when I was talking about the importance of a why and how you said in ultras you'll never make it to the finish if you don't have one. I'm sure it's everything I said but to the next level for you ultra runners!
great coaching tips Jane, I actually LOVE the long runs, I never run with music, but long runs give me a chance to contemplate the mysteries of the world, or at least design in my head a "recumbent bike that I want to build this spring, and other projects. I often tell myself, "you're a fine tuned machine", and I try to keep my form by saying, "get the glide stride" - you know, that stride that feels rhythmic and consistent, and somewhat comfortable. Have an Awesomeness weekend Jane
I personally like all long runs up to 16 miles generally. 18 and up are the daunting ones where I pull out all of the mental tricks. Thanks for sharing your mantras, Ken...I love those. "Glide stride..." definitely stealing that one!
on long runs in college training for marathon I recall random music would just pop into my head. I listened to alot of James Taylor, The Police, Crosby Stills Nash and Young, and Boston. The other thing I remember was that if there was some math or logic problem I had been working on sometimes I would just start trying to solve it in my head or at least I would figure out the next step. It just popped into my head. I never thought about how fast I was running and didn't wear a watch, heart monitor etc. I would usually just look at the clock at home when I left then look at the time again when I got back. I just thought about covering the distance.
I agree that we've made it all a bit complicated with all the data we now have access to. I think dealing with boredom on a long run is a necessary part of getting better... so much of racing is psychological after all.
Thanks for the great tips. I read about a woman who would picture her arms as carrying a baby, when I get tired I say to myself "don't drop the baby " it makes me smile and laugh, smiling and laughter are stress reducers, it usually works 😊
I love this idea and thank you for sharing, Linda! You're so right about thinking of something happy or funny to take your mind away from the discomfort. I purposely put my kids' favorite songs in my playlists so that when they come on they make me smile and give me an extra boost.
@@runningwithjane I'm so glad to hear that! I've got a 23 miler on Saturday with 10 miles at MP. I'll have to mentally prepare as if it were a race as well!
Finally had time to watch this! Running is my mental escape from all the stresses of the world and life etc, it’s the only place really where nobody can bother me and I can finally have time to organize all the thoughts running about in my head. You’ve been a terrific coach so far for me and the accountability thing is very motivating to me personally. Im looking forward to my next run of any length 🙂
Thanks so much for the kind words, Shane. I'm looking forward to your next run, too. And I agree...I can't imagine what my brain would be like without running lol.
I agree that varying up the pace even for just a short period definitely helps...sometimes I feel like my form starts to go a little bit when I've been running easy for hours that just picking up the stride a bit gets me back to the form I need. Thank you for adding this tip!
Hi Joanne! That is so kind!! It makes me happy to hear that you are finding the content valuable. As far as a podcast, I would definitely love to pursue that in the future and have certainly thought about it! I'm hoping to get some interview practice here on the channel as well soon which will help if I do start a podcast. Those will be longer content and something you could hopefully just listen to in the background if you're out on a run. Thanks for making my day :-)
Great video. I found the mindful running segment interesting as that is how I have always run. I like solitude when I am running which I define as "freedom from the input of another mind". It doesn't mean I have to be alone in the wilderness. Perhaps this habit started long ago when I read that amateur runners distract themselves and professionals pay close attention to their body during training and racing. I wanted to train like the professionals so perhaps that is where it started. And it keeps me from carrying my phone. :)
Hello! 1) You did 20 miles...that in and of itself is a huge accomplishment...excellent work! 2) Your pace is your pace! There is no good or bad, right or wrong! Most importantly, if that was your easy pace then you're doing it correctly. 3) Remember that there is no time limit on your goals. If you get under 4 hours the first time - excellent! If not, keep staying consistent and you will continue to improve over time.
This is wonderful information, Coach Jane. Could you consider a video on Mental Tips to Get Through Intervals/Hills? They hurt so much. I have a "why" for long runs, but for those short sprint repeats, its all about sucking up the pain and I find that challenging. Thanks for considering it. I bet these videos will get lots of "eyeballs" because there are so many videos on pacing, and so few on mental work. Thank you!
Excellent idea! In fact I have runners I've worked with on this because they have gotten so used to stopping during a tough workout to completely recover before the next hill/interval (when it's not what's called for) that I have to help them break the habit. So for sure this is something people need. Those last few of a session can be so tough!!
@@runningwithjane You understand totally, yes! I’m that guy! The quitter! 😂 When the plan calls for between intervals “slow recovery pace for two minutes” and I begin walking, I know I’m toast. 😂 🍞 Thank you, Coach Jane.
If I had a dollar for every time I compared running a marathon to childbirth😆 But you're so right - these strategies can be used for lots of other facets of life. Thanks for watching, Nicole!
I think also knowing that I have the right amount of fuel helps me know that the chance of bonking decreases helps me mentally. Essentially being prepared with fuel.
Excellent video! All good tips. I'll try to be better with mindful running. I like the idea of waiting to turn on the music and will try this on some of my runs. Thanks, Jane! 🙂
Great video! I’ve been struggling mentally with the long run and I’m really excited to try some of these tips! I love the breaking up the long run into bite size chunks as well as the mindful running the best. Excited to try these out on my next long run!
Thanks for watching and so glad you found it helpful! Let me know how it goes. (Starting slower than you think you should is an important physical component that will help you mentally later on, too)! You got this!
Absolutely - thanks for watching! I just see time and again runners cutting their long runs short when that time on feet and mental prep is so necessary to having success in the marathon.
Thank you so much for this! It's so timely that I bumped into this episode before my first long run (following the Hal Higdon Novice 1). Excited for your future contents!
So glad you found it helpful, Christian, and I hope a couple of the tricks work for you as you embark on your training! Have an excellent first long run - you got this!!
Hi Brianna, fantastic question and something I've thought about off and on as well. I actually don't take any supplements, but instead try to be really mindful of getting the right balance of nutrients in what I eat. I even reached out to a nutritionist for runners and asked the exact same question and this is what she recommended. With that said, I think getting a blood panel is really important for runners in training to make sure their levels are good and then go from there if you're deficient in something.
Oh for sure! Daunting is a great word for it. And then before you know it you're halfway and it's all downhill from there. Having a strong mental game is key!
Some great tips. Just did 20 mile run, 22 coming up in 2 weeks. Running with the running group makes all the difference. Mental strength is definitely my weakest point. I'll think about all of these. The one about "I've come this far" is a great one. That's what I told myself on last 4 of 20.
Rule number 1 relax into long run. Don't start pace focused as you proceed maybe adjust pace. You might be tired from cumulative training so you might be slow but effort is high or you might be feeling great and you need to dial it down. It's a long run you have plenty of time to adjust.
Agree, don't start pace focused!! I think this is one of the worst things runners can do and I did that for a long time. Now I love my warm-up time for my long runs and could care less what my pace is there. Plenty of time to adjust - such true words and more people can learn this for racing the marathon, too.
Then you need to slow down. 10:00/mile doesn't sound like it's your easy pace. What feels natural/most efficient isn't usually our completely easy pace and it takes practice to slow down.
I'm really loving your videos. Great tips and advice. I found the joy of what you call mindful running a while ago. I used to always run with music. Then I stopped doing that and realized what I'd been missing. I haven't listened to anything except the sound of my feet and breathing for over three years now.... plus the voices in my head of course. ;)
Thanks for the kind comment - happy to hear it's helpful! Yes, lots of voices in our heads on those long runs for sure. Makes us mentally stronger and prepare for race day!
I honestly don't know how people can run and listen to music. I tried once or twice as a teenager, and I found myself speeding up or slowing down based on the song.
I listen to podcasts when I want to run easy, fast music when I want to run fast. Sometimes something like Taylor Swift or calm music if I just want to get in a zone.
@@runningwithjane When I tried it, I listened to _Nevermind,_ and "Breed" ended up being nearly a sprint, while "Something in the Way" was so slow it almost felt like I was bounding.
I found myself nodding along to all of this, it's as if you were speaking my long run thoughts! One that I use when the going gets tough is to try to mix things up a bit by focusing on one small aspect of running form for a short while to distract me - eg varying my stride length, how my feet are striking, breathing rhythm etc.
I just subscribed off the back if a 6 month old video where you covered the conflicting recommendations of a 25%long run for 4-day-week runners (every run would be the same length! lol) because I hadn't seen other channels ever thinking about the practicalities and realities. Now RUclips recommended this video and again there's another gem in here where you talk about visualisation of success and framing your running in a positive angle (I have to run vs I get to run) - two more ideas that I believe in, strike a chord with me, and I've not heard mentioned on other channels. I'll be waiting to see some new videos but hoping this continues.
So glad to hear you're getting value out of the channel, Dave! Mindset is really something I'd like to focus more on in the future. Hope you get more out of the channel in future vids.
I can relate to this . . . the trail I train on is an 8 mile loop with 1000 ft of elevation gain and I can do it twice for 16 miles almost any day if I take it easy but it took me THREE YEARS to get the mentally to go a third lap for 24 miles even though I KNEW I could do it because I did 28 miles earlier this year with a 20 pound backpack on my back and I did 32 miles in a day the year before. I'm almost laughing now . . . I think your a great coach because I already did 8 miles today and your inspiring so I want to go out and do it again. If not for fact that it takes me 50 minutes in traffic to even get there I probably would
Very helpful video, Jane, thank you. I have used all the techniques in the past except for mindful running, I will have to work on this technique more often :) Thanks again and hope your training is going well! Cheers, Scott
It really helps to take a significant amount of time to focus on breath, stride, etc. Thanks for watching and moving right along with the training plan for Boston!
Glad tips - I definitely like chunking into sections and the Why/bigger picture. We could add running with a friend, and also mixing it up - I like to do my long runs exploring new areas, and other times on the trails. I have never understood people who run the same route for all long runs!!
Yes, love your tips! I have to run different loops for my long runs or I get bored from week-to-week. I try to at least get a friend to join for part of my long run, too.
I just posted a video about mental preparation for Ultra running and hit so many of the same points as you! I hadn't seen your video before (honest!) But goes to show how helpful these tips and strategies can be. I think the mental game is at least as important as the physical - what do you think?
Oh 100%!! If you don't believe you're capable, it will never happen. You definitely have to be willing to fail to make big gains. I can't even begin to imagine the type of negative thoughts that creep into your brain when you're deep into an ultra and still have so far to go!! Someday I'm sure I'll find out.😉
@@runningwithjane I would recommend an ultra - I have found more positive thoughts than negative ones during it, and they are the type of events that 'change you' in a good way!
Coach J - excellent video as usual. I was cleaning up some old stuff and found the following related to long run pacing (group training program): Participants - 115. Number that completed the marathon at or below long run pace - 16 (14%). Keep up the great work! Glad to see you're going for it in Boston.
This is such interesting info - thanks for sharing it, Tim! Was almost everyone running their long runs too fast then?? If I'm understanding correctly, only 14% of the people were able to run as fast or faster than the pace they had been using during their long runs? I just looked up my longest training run pace for my first marathon back after taking a 10-year hiatus (Twin Cities 2017) and I did it in 8:31 for 21 miles. My marathon, however, was done at a pace of 8:39. Close, but I would have been in that 86% lol! It was the following year that I got smart and started training the right way and slowed down!
@@runningwithjane Yes, most everybody is leaving their best stuff on the training course despite my suggestions to maybe drop back a pace group or two!
Years ago when I trained for Boston I would use the meditation technique I knew, I would focus on my breath, when I got distracted, I would come back to my breath,
Thanks so much for adding this, Kevin. Over the last year I have practiced doing this quite a bit, too. Sometimes for mindfulness, and other times to really make sure I'm going easy enough by sealing my lips and breathing only through my nose. As far as focusing on breath when the body is hurting...it's an absolute necessity to learn I think.
I actually get most excited for long runs. They've always been the highlight of my week. I don't have any time pressure on them as I'm always running for pleasure rather than race training. Exploring new trails is a big motivator for me too. Thanks for all the great tips, Jane 👍🏻🏃♂️
That's awesome, Mark! I'd say I'm in between. I don't dwell on them much because I just know they are necessary so I go out and get them done. Today I went somewhere new though and really enjoyed it, so I will have to try that more often.
I love the tip to start thinking about 5 four-mile runs instead of a daunting 20-mile run. What a total game-changer! Thanks, Jane! Great tips as always
A simple strategy that can sound silly, but it really does make it seem less daunting. Thanks for watching, Karli!
Great tips, Jane! I've commented to you on this before, but pro runners always seem to have a coach or spouse or dear friend driving or riding beside them, handing them drinks and snacks and keeping their spirits up. Dedicated amateurs are the ones who face the really lonely long-distance runs. I looked through the log of someone who just ran a great debut marathon, and he had a "My Longest Run Ever" run of 22 miles that he did in 2:15. That's a "didn't wanna push it this weekend" day for lots of us.😄 Rock on!
Oh yes good tip for sure! When I run with friends the time definitely goes by "faster." And my family has met up with me before to bring extra water and give me high fives and it's the best. 22 mile training run in just over two hours haha I can't even imagine. Thanks so much for watching, Eddie!
Great tips. #3 is the key. If I am running 100k or 160k I only think of next aid station which may be at most 10k. That is a daily run in my mind. I never think of the total distance. You will grind them out mentally much easier.
I love that idea. Just get to the next aid station and then you'll get the relief you need. I actually thought of you, Richard, when I was talking about the importance of a why and how you said in ultras you'll never make it to the finish if you don't have one. I'm sure it's everything I said but to the next level for you ultra runners!
@@runningwithjane Thanks Jane. Yeah, in the real long events a big part of it is mental strength.
great coaching tips Jane, I actually LOVE the long runs, I never run with music, but long runs give me a chance to contemplate the mysteries of the world, or at least design in my head a "recumbent bike that I want to build this spring, and other projects. I often tell myself, "you're a fine tuned machine", and I try to keep my form by saying, "get the glide stride" - you know, that stride that feels rhythmic and consistent, and somewhat comfortable. Have an Awesomeness weekend Jane
I personally like all long runs up to 16 miles generally. 18 and up are the daunting ones where I pull out all of the mental tricks. Thanks for sharing your mantras, Ken...I love those. "Glide stride..." definitely stealing that one!
Love the idea of splitting up the long-run with mindful running and a reward! I'm totally going to try that!
Let me know how it goes!! Hope training is going well, Kori!
I started doing this during this training block, and the relief it gave me mentally was amazing! Great trick!
So glad that helped you!
on long runs in college training for marathon I recall random music would just pop into my head. I listened to alot of James Taylor, The Police, Crosby Stills Nash and Young, and Boston. The other thing I remember was that if there was some math or logic problem I had been working on sometimes I would just start trying to solve it in my head or at least I would figure out the next step. It just popped into my head. I never thought about how fast I was running and didn't wear a watch, heart monitor etc. I would usually just look at the clock at home when I left then look at the time again when I got back. I just thought about covering the distance.
I agree that we've made it all a bit complicated with all the data we now have access to. I think dealing with boredom on a long run is a necessary part of getting better... so much of racing is psychological after all.
Thanks for the great tips. I read about a woman who would picture her arms as carrying a baby, when I get tired I say to myself "don't drop the baby " it makes me smile and laugh, smiling and laughter are stress reducers, it usually works 😊
I love this idea and thank you for sharing, Linda! You're so right about thinking of something happy or funny to take your mind away from the discomfort. I purposely put my kids' favorite songs in my playlists so that when they come on they make me smile and give me an extra boost.
Solid advice Jane! Not enough runners use visualization to achieve their goals, but it's a huge component in success at any sport. Keep pushing!
Thanks, Paul! I took my own visualization advice before my 16-miler (with a heavy does of marathon pace) yesterday and had a great day out there!
@@runningwithjane I'm so glad to hear that! I've got a 23 miler on Saturday with 10 miles at MP. I'll have to mentally prepare as if it were a race as well!
Great tips Jane. I love your videos. I always learn something new
Makes me so happy to hear this - thanks, Suzie, and glad it's helpful!
Finally had time to watch this!
Running is my mental escape from all the stresses of the world and life etc, it’s the only place really where nobody can bother me and I can finally have time to organize all the thoughts running about in my head.
You’ve been a terrific coach so far for me and the accountability thing is very motivating to me personally.
Im looking forward to my next run of any length 🙂
Thanks so much for the kind words, Shane. I'm looking forward to your next run, too. And I agree...I can't imagine what my brain would be like without running lol.
Chunking 👍 and varying up paces make LR little more interesting
I agree that varying up the pace even for just a short period definitely helps...sometimes I feel like my form starts to go a little bit when I've been running easy for hours that just picking up the stride a bit gets me back to the form I need. Thank you for adding this tip!
Love listening to you. Do you have a podcast? I would love to listen to you during some (not mindful :D) runs.
Hi Joanne! That is so kind!! It makes me happy to hear that you are finding the content valuable. As far as a podcast, I would definitely love to pursue that in the future and have certainly thought about it! I'm hoping to get some interview practice here on the channel as well soon which will help if I do start a podcast. Those will be longer content and something you could hopefully just listen to in the background if you're out on a run. Thanks for making my day :-)
Great video. I found the mindful running segment interesting as that is how I have always run. I like solitude when I am running which I define as "freedom from the input of another mind". It doesn't mean I have to be alone in the wilderness. Perhaps this habit started long ago when I read that amateur runners distract themselves and professionals pay close attention to their body during training and racing. I wanted to train like the professionals so perhaps that is where it started. And it keeps me from carrying my phone. :)
Anything to get us away from our phones these days, right??! I think practicing mindful running helps so much with the mental game of racing.
Great video Jane, thanks so much! No. 4 is really my favorite too. :)
That darn negative voice always creeping in at the worst times...we gotta be ready for it! Thanks for watching, David!
I did a long run today. I did 20 miles at 10:57 per mile. Is that an okay time. I want to do my marathon under 4 hours.
Hello! 1) You did 20 miles...that in and of itself is a huge accomplishment...excellent work! 2) Your pace is your pace! There is no good or bad, right or wrong! Most importantly, if that was your easy pace then you're doing it correctly. 3) Remember that there is no time limit on your goals. If you get under 4 hours the first time - excellent! If not, keep staying consistent and you will continue to improve over time.
@@runningwithjane i have experience in half marathons. The last 2 I did were in less than 2 hours.
@@ninjaartist1235 that's excellent! Sounds like you are right on track then!
This is wonderful information, Coach Jane. Could you consider a video on Mental Tips to Get Through Intervals/Hills? They hurt so much. I have a "why" for long runs, but for those short sprint repeats, its all about sucking up the pain and I find that challenging. Thanks for considering it. I bet these videos will get lots of "eyeballs" because there are so many videos on pacing, and so few on mental work. Thank you!
Excellent idea! In fact I have runners I've worked with on this because they have gotten so used to stopping during a tough workout to completely recover before the next hill/interval (when it's not what's called for) that I have to help them break the habit. So for sure this is something people need. Those last few of a session can be so tough!!
@@runningwithjane You understand totally, yes! I’m that guy! The quitter! 😂 When the plan calls for between intervals “slow recovery pace for two minutes” and I begin walking, I know I’m toast. 😂 🍞 Thank you, Coach Jane.
All these tips would totally work for preparing for labor and childbirth too lol. Not even a long distance runner and got a ton out of this video!
If I had a dollar for every time I compared running a marathon to childbirth😆 But you're so right - these strategies can be used for lots of other facets of life. Thanks for watching, Nicole!
Oh wow! I was practicing mindful running all this time. No wonder I perform better without music!
Yes! That's great to hear!
I think also knowing that I have the right amount of fuel helps me know that the chance of bonking decreases helps me mentally. Essentially being prepared with fuel.
For sure! Actually recording a video today about the importance of proper fueling to avoid the bonk...absolutely helps mentally, too.
Excellent video! All good tips. I'll try to be better with mindful running. I like the idea of waiting to turn on the music and will try this on some of my runs. Thanks, Jane! 🙂
It's a tough transition, I will admit, but it is definitely valuable. Thanks for watching and happy running!
Love those tips! I'm always dreading my long run of the week and I know it's mainly a mindset thing
It's so normal to feel that way (because moving for 2-3+ hours isn't normal haha). Hope the strategies help you...you got this!!
Great video! I’ve been struggling mentally with the long run and I’m really excited to try some of these tips! I love the breaking up the long run into bite size chunks as well as the mindful running the best. Excited to try these out on my next long run!
Thanks for watching and so glad you found it helpful! Let me know how it goes. (Starting slower than you think you should is an important physical component that will help you mentally later on, too)! You got this!
Great tips!! The long run can be very intimidating. I like all of the tips and breaking up the long run in 5 mile sections. Thank you for sharing!!
Absolutely - thanks for watching! I just see time and again runners cutting their long runs short when that time on feet and mental prep is so necessary to having success in the marathon.
Thank you so much for this! It's so timely that I bumped into this episode before my first long run (following the Hal Higdon Novice 1). Excited for your future contents!
So glad you found it helpful, Christian, and I hope a couple of the tricks work for you as you embark on your training! Have an excellent first long run - you got this!!
How do you feel about taking supplements during marathon training? Are there any you swear by?
Hi Brianna, fantastic question and something I've thought about off and on as well. I actually don't take any supplements, but instead try to be really mindful of getting the right balance of nutrients in what I eat. I even reached out to a nutritionist for runners and asked the exact same question and this is what she recommended. With that said, I think getting a blood panel is really important for runners in training to make sure their levels are good and then go from there if you're deficient in something.
@@runningwithjane Thank you so much! I really appreciate your videos, they're super helpful.
I think the first five miles are the toughest for me! The rest of the run seems so daunting.
Oh for sure! Daunting is a great word for it. And then before you know it you're halfway and it's all downhill from there. Having a strong mental game is key!
Some great tips. Just did 20 mile run, 22 coming up in 2 weeks. Running with the running group makes all the difference. Mental strength is definitely my weakest point. I'll think about all of these. The one about "I've come this far" is a great one. That's what I told myself on last 4 of 20.
Glad it was helpful, Kevin! The mental piece is huge.
I bring my dog on my runs and always run an out and back route where I don't have the option to quit.
Yep, you gotta get home, right??!
I do that too! I love it. My dog is a border collie mix, so she lasts longer than I can, for sure.
Rule number 1 relax into long run. Don't start pace focused as you proceed maybe adjust pace. You might be tired from cumulative training so you might be slow but effort is high or you might be feeling great and you need to dial it down. It's a long run you have plenty of time to adjust.
Agree, don't start pace focused!! I think this is one of the worst things runners can do and I did that for a long time. Now I love my warm-up time for my long runs and could care less what my pace is there. Plenty of time to adjust - such true words and more people can learn this for racing the marathon, too.
For me to do kong distance, over 5mi (for me) is an avg 10min mile. Its a natural pace for me. Any faster, I cant go much further than 14mi*
Then you need to slow down. 10:00/mile doesn't sound like it's your easy pace. What feels natural/most efficient isn't usually our completely easy pace and it takes practice to slow down.
I'm really loving your videos. Great tips and advice. I found the joy of what you call mindful running a while ago. I used to always run with music. Then I stopped doing that and realized what I'd been missing. I haven't listened to anything except the sound of my feet and breathing for over three years now.... plus the voices in my head of course. ;)
Thanks for the kind comment - happy to hear it's helpful! Yes, lots of voices in our heads on those long runs for sure. Makes us mentally stronger and prepare for race day!
Swearing releases endorphins and so when I hear the negative self talk, I literally say “oh you can f*ck off” 🤣
Definitely here for that LOL!
Love the fig behind you... Thanks for sharing
Appreciate it - Thanks for watching!
I honestly don't know how people can run and listen to music. I tried once or twice as a teenager, and I found myself speeding up or slowing down based on the song.
I listen to podcasts when I want to run easy, fast music when I want to run fast. Sometimes something like Taylor Swift or calm music if I just want to get in a zone.
@@runningwithjane When I tried it, I listened to _Nevermind,_ and "Breed" ended up being nearly a sprint, while "Something in the Way" was so slow it almost felt like I was bounding.
Big like 72🌷🌷 great sharing dear friend ❤️❤️
Thank you so much 🙂
The best video! Thank you ! Great tips
You're so welcome, Izabelle!
I found myself nodding along to all of this, it's as if you were speaking my long run thoughts! One that I use when the going gets tough is to try to mix things up a bit by focusing on one small aspect of running form for a short while to distract me - eg varying my stride length, how my feet are striking, breathing rhythm etc.
I love that one! Glad the video resonated with you.
I just subscribed off the back if a 6 month old video where you covered the conflicting recommendations of a 25%long run for 4-day-week runners (every run would be the same length! lol) because I hadn't seen other channels ever thinking about the practicalities and realities. Now RUclips recommended this video and again there's another gem in here where you talk about visualisation of success and framing your running in a positive angle (I have to run vs I get to run) - two more ideas that I believe in, strike a chord with me, and I've not heard mentioned on other channels. I'll be waiting to see some new videos but hoping this continues.
So glad to hear you're getting value out of the channel, Dave! Mindset is really something I'd like to focus more on in the future. Hope you get more out of the channel in future vids.
I can relate to this . . . the trail I train on is an 8 mile loop with 1000 ft of elevation gain and I can do it twice for 16 miles almost any day if I take it easy but it took me THREE YEARS to get the mentally to go a third lap for 24 miles even though I KNEW I could do it because I did 28 miles earlier this year with a 20 pound backpack on my back and I did 32 miles in a day the year before.
I'm almost laughing now . . . I think your a great coach because I already did 8 miles today and your inspiring so I want to go out and do it again. If not for fact that it takes me 50 minutes in traffic to even get there I probably would
Aww thanks for the kind words! You ARE inspiring, John!
Very helpful video, Jane, thank you. I have used all the techniques in the past except for mindful running, I will have to work on this technique more often :) Thanks again and hope your training is going well! Cheers, Scott
It really helps to take a significant amount of time to focus on breath, stride, etc. Thanks for watching and moving right along with the training plan for Boston!
Glad tips - I definitely like chunking into sections and the Why/bigger picture. We could add running with a friend, and also mixing it up - I like to do my long runs exploring new areas, and other times on the trails. I have never understood people who run the same route for all long runs!!
Yes, love your tips! I have to run different loops for my long runs or I get bored from week-to-week. I try to at least get a friend to join for part of my long run, too.
@@runningwithjane 👍 the 'exploration' long run also tales pressure off pace comparison too!
I just posted a video about mental preparation for Ultra running and hit so many of the same points as you! I hadn't seen your video before (honest!) But goes to show how helpful these tips and strategies can be. I think the mental game is at least as important as the physical - what do you think?
Oh 100%!! If you don't believe you're capable, it will never happen. You definitely have to be willing to fail to make big gains. I can't even begin to imagine the type of negative thoughts that creep into your brain when you're deep into an ultra and still have so far to go!! Someday I'm sure I'll find out.😉
@@runningwithjane I would recommend an ultra - I have found more positive thoughts than negative ones during it, and they are the type of events that 'change you' in a good way!
Coach J - excellent video as usual. I was cleaning up some old stuff and found the following related to long run pacing (group training program): Participants - 115. Number that completed the marathon at or below long run pace - 16 (14%). Keep up the great work! Glad to see you're going for it in Boston.
This is such interesting info - thanks for sharing it, Tim! Was almost everyone running their long runs too fast then?? If I'm understanding correctly, only 14% of the people were able to run as fast or faster than the pace they had been using during their long runs? I just looked up my longest training run pace for my first marathon back after taking a 10-year hiatus (Twin Cities 2017) and I did it in 8:31 for 21 miles. My marathon, however, was done at a pace of 8:39. Close, but I would have been in that 86% lol! It was the following year that I got smart and started training the right way and slowed down!
@@runningwithjane Yes, most everybody is leaving their best stuff on the training course despite my suggestions to maybe drop back a pace group or two!
Great Advice
Thanks - glad you found it helpfu!