Taking on the challenge of our 18 mile Rainbow Ramble is not 'a walk in the park' so to speak. If you have no previous running or walking experience of such long distances its not impossible but ideally you should have been running or walking regularly for the last year, able to run 5 miles comfortably without stopping and ensure you are not already suffering from some sort of chronic pain or injury.
Ensure you stick to the The 10% Rule. Don’t do too much too soon. Never increase either your weekly mileage, or your long mileage by more than 10% a week and certainly never increase them together. Doing this will dramatically increase the risk of injury.
Stay motivated
* Find and train with other runners who share your goals
* Run/walk your weekly long route with a training partner, which will alleviate the boredom and provide motivation.
* Try out new routes. Long runs can be an ‘exploratory’ sightseeing trip
Rest & Refuel
It is very important as with all training that you stay well hydrated. This is very important on long distance days. On long distance days also take a high quality snack along such as nuts and raisins which can give you an energy boost.
Rest and proper nutrition are not optional extras. It’s during the periods of rest between training sessions that your muscles regenerate and get stronger. Have at least one rest day per week and two on easy weeks. The body also absorbs carbohydrate best in the first hour post exercise, so always eat soon after your long run.
