Running the distance. How to run a marathon if you have never run a half marathon? Or how to run a half marathon if you never ran a 10K. Or how to run 6 miles if you have never run a park run? a 5K or 3 miles.   how to run the distance  but first, the -.

One of the biggest issues facing runners’ today is how to go about increasing the distance. And this goes for beginners right through to long distance runners’. Don’t for a second think today’s blog isn’t for you just because you have reached a marathon level. See, it’s not certain that even after many marathon finishes you will reach the finish line next time round. Likely yes. But not certain. And the distance doesn’t stop there. There are 100KM Races, 100 Milers, two day, even 5 day events. 

Where is that limit, and more importantly where does that thought come from to stop? 

Or different but same idea, where does your next thought come from.Think about it? 

So from somewhere the thought arises. Hey there’s a first time for every extra mile. Just keep that in mind.

Ah, did you notice  we dove right into the blog. No ads. No thanks to any sponsors. If you are a first time listener, thanks a lot Heiko is my name. Run coaching, actually advanced endurance coaching is what we are all about here on this blog. 

If you are looking for advice on what gel is the best for your next long run, sorry. That’s not what we are about. If you are searching for gear advice, again nope nothing about that here. But if you want to dive a bit deeper, if you want to create some new thoughts in your brain about running, about your way of thinking whilst, after, or even before running. This is the blog for you. You know   the vaporfly isn’t really going to help me run faster. 

Here we are all about mental techniques. But not just  yeah smile when you go out for running. No, that’s superficial attention grabbing headlines. I don’t know about you but I don’t see too many smiling runners. 

Here we explore tools that you should use to become a better runner. And those tools are inside of you already.see you didn’t find this blog by accident. Means there is some information, some unanswered topics to be explored in your brain.

See, there is going to be a time in your life where you are not going to be able to run anymore. Fact, not a downer moment. But you know it’s coming. And now for a second imagine, If looking back one day you can say “whow I am really glad I tried that” Or you are looking back at run adventures that were really a test of character of willpower. 

All you actually need is  strength and courage. I know you have it because you are already a runner 

And no, it’s not about 1oo milers, or ultramarathons  it can be for you the person who is satisfied doing a 30 min run everyday. Who knows what the blog might inspire you to do, so let it grow on you, and benefit from my over 35 years of healthy running actually.

And I was asked the other day what my favorite run or event was. And I have to admit, there are many I would like to mention  a ultra I did in a idyllically German forest  rained two days solid  lol  or a trail run in Saudi  but actually my favorite run, and no this is not a advertisement, it’s just an answer   it has to be the two oceans marathon in south Africa. 

Might be biased, but once the world goes back to normal, and races are back on  if you are unsure of where to go, think no more. Sign up for the race. It’s a 56tKm race as the name implies 2 oceans  but hang on I will make or dedicate a blog to that race. The most beautiful scenery and actually quite a challenge to compete. But you know what the best part was? 

Just picture it you have been running up and down hills for just over 5 hours, cross the finish line and the finish is on grass  what a pleasure to run on soft surface Crowds left and right, a wide finish line  it makes you feel like you are a winner  lol  I did  then crossing the line someone hands you a cold can of coke. 

Oh my goodness  that gesture alone makes it worth it. 

But back to today’s blog and topic. Running the distance. The first time for that extra mile.

We are not all like Kilian Journet. Again I don’t know you, but one has to admire him as an athlete. That guy is extremely talented and well trained in his mindset. In 2020 I think it will be Nov Dec. He set out to beat the longreak Yiannis Kouros‘s 24-hour world record. 

It didn’t go well. Jornet got 10 hours in before stopping due to chest pain and dizziness

He still ran 134 Km in 10 hours. And the first 42 km in 3 hours. I mean, I wish I could do 42 in 3 hours. Never mind then running even further breaking the record. Yianns record for 24 hours is 303 KM. 

For you it might be getting your head around competing in an Ultra. Questions in your mind as to why should I? 

I want to know if I have a strong enough reason? But what happens if, or I read this or that. 

Or perhaps, you haven’t run in a long time. Had a child, or your body had to recover from a serious injury.

And now after a year or two of not running, you went out for a run, and realized. Hey, what’s wrong. Why am I struggling to do what I previously could do?

It might be that you struggle to do a 3K. It just seems impossible. Don’t laugh, it happens to runners that previously could run further distances, but getting back into shape takes time. Coming back from a COVID infection, and the mind might be willing but the body isn’t able. Now if the mind decides to listen to the body, then you have a long recovery ahead of you.  

So whatever distance you are looking for, there is something going on inside your brain. That at some point makes you walk, and then to eventually stop.

Perhaps the most common issue is the jump from 5K to a 10K, and progressing from half marathon to full marathon. 

You might just be nervous, as to how you will feel and how you will cope. Or You are not sure what time to be aiming for. These are the two most common issues I hear. Or to put it in a different term:  the thought goes between endurance to speed.

The pace  just scroll any of the forums regarding running advice, and runners’ will comment various how to’s in regard to pacing.

Then the next question: ok I have thought about it, done the training. But how to progress. When is too soon? Plus there seems to be so much thought going into nutrition and hydration. 

Topics comments filled with advice from ( I don’t know who all the people are that are replying and whether they have a position to comment, but ok besides the point I guess).

Let’s summarize it as follows: progressing on your distance, whatever it is, is a hefty challenge. It means going further than you did before. Exploring new territories.

Surprise, it’s not about winning.

It is apparent that participation in long distance running events is not about winning, but about social participation and enhancing self-confidence, 

We have to look at one of the famous run coaches I love to quote from his work: Noakes (2003) describes the “final frontier” of running training, as understanding the interaction of the mind and body in training and performance, and discovering how to use that understanding to optimize running performance. Means we have to learn from our experience, and what is applicable to run better, stronger.

It has got to do with how you as a runner value and judge your body. It is not about others. Sorry all you Instagram super posers. LOL. There are studies that prove this, by Dishman where it has been shown that running and developing as a runner has a significant impact on self worth and self esteem.

Now what do you think happens if you fail at a distance? That dreaded DNF  no not even, just perhaps that failure of wanting to go on a 8 mile run, and at mile 4 you realize this is it. I am going nowhere but home.

You can’t explain it, it just happened. The decision was somehow taken.

Perhaps you don’t take it so seriously others who know for some it might be like a big RED STAM written in BOLD FAILED.

Dramatic you might think, but that thought of not accomplishing is sometimes so painful that the runner will not try again. We all have ways of dealing with failure. Most of us simply try again. But for many the thought of trying again doesn’t surface. It is not popping up. See for some of us, that part of how we handle life’s setbacks, if things don’t work out as planned, is a bit more complex. It might affect what I just mentioned earlier. If you value and judge yourself as a runner. Maybe you are “that 5K runner” .

Take part in every Park run since who knows when you know when   Or you are defining yourself as that marathon runner, then it is an integral part of how you value yourself, your body.

Now why on earth would you want to risk that? I mean maintaining it is hard enough. But at least you have it figured out. You know   At least you know that even on a bad day, you will make it. Hey even if the chips are really down, somehow you will reach that finish line.

And this is a topic that I am extremely passionate to talk about. Going further. Without the social media power talk. The hype, that all you need to do is GRIND and really want it, then you will do it if you want it bad enough. That is perhaps good to get you out of the door, you know low level motivational talk. But when the hips are down, the weather has turned, you are in uncharted territories, the mood is sinking, then that talk isn’t going to do you much good.

Here is the solution. See the “to stop-thought”   yes let’s give it. Name, the TTTS the triple T& S thought. The thought to stop  it doesn’t come just from anywhere. It doesn’t just pop up out of the blue. 

When Kilian Journet stopped 10. Hours in, it was a precise decision. He’s got pressure, Sponsors (of course they will say we stick with our athlete no matter what  but don’t be fooled it’s a business not a charity)  But as a superior athlete he knows his body, and there must have been serious alarm bells going off before he decided to stop. But we, the everyday runners, the middle of the pack runners’  we don’t push ourselves to such extremes. Plus there is hardly any risk involved. I mean your neighbor doesn’t care if you come back from your run in half an hour or in 20 minutes. Whether you are running or limping. 

But these events are controlled by your subconscious part of the brain. You know that part which helps you stay in lane during traffic whilst you are trying to remember the lyrics of this song  and you know them  but somehow  and trying to find a parking spot.

That’s where your brain is looking for information. And depending on what you have put into it, is what will surface, what will come out.  If you have constantly been putting thoughts of I am a 5K runner. Or have perfected your skill of a flat fast marathon  then that’s what your brain will bring up in times of trouble. And these beliefs you have will surface without questioning. Without a shadow of a doubt  boom  Time to turn back. Play it safe halfway mark reached. 

But that’s looking for safety. And that’s like watching the same movie a couple of times. What? You mean you do that sometimes  and  snap out of it. It’s 2021, (well if you are reading this blog in 2021)  and there is so much more to discover about yourself. Don’t make a long face because your favorite restaurant, or venue is closed. Explore yourself, and what you are capable of. Find out where that thought suddenly pops up.

Find out where that “up to here and not a step further moment arises. Then once you have seen it, and felt it. You are going to change it. 

Yes, question that belief, and you know using an actual pen and paper  that’s what’s going to really give you clarity on this topic. It will just take a few minutes. And then you carry that sheet of paper with that limiting thought around you for a day or two. And like magic, you will find solutions. 

Your solutions. And the more you add, the more you write down, the more you are filling your subconscious part of your brain with new thoughts that will make you go further than you ever thought you can. 

If you want some clear steps on how to do this, head on over to amazon, enter my name heiko Stribl, and look for Brain Training For Runners’: Your Mental Guide To Better Running.

It is a quick, clear, easy to read guide that will give you a bit more structure than what I am capable of delivering during such a blog. That’s all you will need to go further.

See, the issues of nutrition, or hydration are all easy to solve topics. And here it takes an individual meeting, that’s the easiest to find a coach in your area  once you can go the distance, and depending on what your current condition is, you will get your advice there. Even I go and have a check up, just so I know what I need to change about my diet.

But all this doesn’t matter if you haven’t yet tackled that belief. And you know what, dreaming and then developing hope are the first two steps to progress. Once you get a picture and you decide to progress from a 5K to a 10K, then you start to develop hope  and you do that from the comfort of your living room. 

You need to see it, then expect it  and next thing  you will start to move your halfway mark a bit further up the road.

Rather than turning back a mile 3, you will suddenly continue. Mile 4  turnaround  and what will happen  instead of your usual 6 you did 8 miles, way to go champion.

You don’t need a pace chart, you didn’t need those vaporfly you just needed to change your thoughts. 

I want to leave you today with a powerful bible verse I mentioned in the beginning, see we were not born scared. We were born to be strong and with courage  Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

Thank you for your time, please do share the blog, my name is HEIKO, God bless you and TAKE IT EASY 

Make Every Step Count, a running guide that changes your attitude?

And if your first thought is “I doubt it” then definitely you should get the book.

Doing the basics, is the best place to go to once you are in a negative rut once your minds cruise around the same negative thoughts. Make Every Step Count keeps you focussed on what matters.

And if that doesn’t help, then do what it says in the bible
Colossians 3:2 Set your minds on things that are above, not on things that are on earth.
Today I had a lot on my mind. Thanks for your patience. Thanks for your interest. Do leave me a rating and share the blog to someone who needs to hear it. My name is Heiko thanks for reading.
God Bless You and remember, take it easy.