Confession: tempo runs scare me. Those long, hard, sustained efforts always look impossible when I see them on paper. Doubt creeps in. Some of my worst workouts have come from tempo runs.
I remember one run in particular – a 50-minute slog at a ludicrous pace in the spring of 2018. I saw it on my plan and immediately created a laundry list of excuses for why this was just not going to work, why I wasn’t fit enough, why I wouldn’t finish – why I would fail.
Before I even laced up my best running shoes, I’d already convinced myself I couldn’t do this. Instead of using the warm-up to find my groove, prepare for success, and get excited to make the best of it, I adopted a loser’s mindset, revisited my list of excuses and fell further into the bad-attitude trap.
How’d it go? You already know. I quit the workout mentally before I’d even started. Who knows how many times I stopped and restarted my watch? If you count the time I spent sitting on the kerb feeling sorry for myself, it made for an awfully long afternoon. It made for an awfully long few weeks, actually. One bad workout would derail me for days. The doubt lingered. I questioned my fitness. I shortened more workouts. And pretty soon, my fitness plateaued – or moved backwards.
The problem, I realised, was that I treated my entire training plan like a tempo run – hard, fast, strict. In a tempo run, if you don’t hit your pace early, it’s nearly impossible to catch up. In my training plan, I felt that if I didn’t hit a workout early, I wouldn’t be able to catch up.
So how did I fix my mindset? I realised I needed to treat my training like my favourite workout: the long run. I love long runs. I love ignoring my running watch, settling into a relaxed pace, enjoying the route and focusing on only one goal – finishing. I love that I can have a bad mile in the middle and still end strong.
Now, when I set a new goal and write a new training plan, I have what I call ‘the long-run mindset’. I find success and value in my training because I’m not desperate for immediate results, as I have been in the past. I care more about the big picture and my long-term goals as a runner. Yes, there is still an important place for hard, fast tempo runs, but I have shifted my attitude to think bigger than short-term outcomes and instead work toward lifelong success.
As you evaluate, set and chase new goals, I challenge you to have a long-run mindset too. How? Adopt the same tips and tools you need to survive a good long run into your training as a whole.
Pace yourself
A good long run always starts slow – slower than you think. It’s the same with training. Realistic timelines are essential for success. Generating movement forward at a speed that is sustainable is key. Consistent efforts over a long time reap large rewards.
Focus only on your next mile marker
It’s easy to get overwhelmed when you recognise or overthink the long route ahead. So don’t do it. Focus on one mile (or one workout) at a time. Work towards mini victories that keep you moving in the right direction. Small, meaningful efforts on a consistent basis lead to progress. But in the moment, all that matters is the next mile.
Find your why
Meaningless miles are the hardest miles, which is why, during long runs, I like to run to somewhere – a brunch spot, my friend’s apartment, a gorgeous view. In training as a whole, your ‘why’ will probably be more abstract and meaningful, but just as important. What are you running toward? A healthier lifestyle? A PB? Figure out the reason for the miles and they become easier.
Fuel your body
Fuel is vital during a long run, and just as crucial on a daily basis. Eat a healthy diet, but don’t be afraid to reward yourself. Every experienced runner knows that if you’ve waited until 'the wall' to care about nutrition, you’ve waited far too long. Be smart in your food choices to live a well-balanced and energised life.
Stop looking back
It steals time and energy from your ability to move forward. Stop comparing yourself to an old version of you – focus on the road ahead. Worry less about what is behind you, and put time and effort into what is in front of you. This will not only lead to more overall happiness, but it will also bring you closer to where you want to be, with a clear focus forward.
Allow room for adjustments
Mentally prepare and plan for curveballs. Nothing goes perfectly all the time, and the sooner you can accept the challenges and mishaps that might come your way, the sooner you can be prepared to work through them and overcome unexpected obstacles. During a long run, that might mean slowing down because of the heat. In training, that might mean taking a break because of an injury or a big change in your life. It’s OK to change goals halfway through.
Keep it interesting
I design my long-run routes to be fun, new and rewarding. It’s the same with training. You have no obligation to chase a PB in every race you enter. You don’t even have an obligation to race. If you are stuck in a rut, change course.
Don’t do it alone
There will be times when you need additional support. Don’t feel afraid or ashamed to reach out to those important to you to ask for help, or just to join you on a run for several easy, conversational miles. If they truly belong in your network, they will be happy to be there with you, right by your side in the moments of difficulty and the moments of reward.
