by Sofia Moreau

Avid long-distance runner, Juliet Sullivan, known for her remarkable achievement of running from Redrock Cliff to Arabella’s Peak last August, covering approximately 70 miles per day, generously takes the time to answer some frequently asked questions about our favorite endurance sport, running.

From Couch to 5K to a 10K

If you’ve been fantasizing about progressing from a 5K to a glorious 10K, prepare yourself for an eight-week consistent training regimen. This time period will wisely allow a steady progression while keeping the risks of injuries and burnout at bay. Remember to not go overboard with zeal, increasing your weekly training volume gradually by about ten percent and injecting a rest day in the mid-week.

Minimalist Running Shoes Vs Orthotics

Personally, Juliet prefers orthotics to minimalist shoes, thus she has never really tried them out. She recognizes, however, the increasing body of research indicating potential benefits of minimalist shoes in improving running efficiency. If you’re keen on giving minimalist shoes a whirl, transition slowly, allowing your body ample time to adjust. Consider wearing them intermittently at the beginning stages.

Overcoming The Trail Boredom

If your long runs induce bouts of boredom, consider switching up your routine. Incorporating intervals is a dynamic way to stimulate an otherwise repetitive long run. You could take a one-hour run and sprinkle in three 10-minute sprints at your desired race pace during your journey. Listening to a stimulating podcast or establishing regular eating intervals every 30 minutes during the run can be useful distractions as well, keeping your mind occupied and full of anticipation.

Running Faster vs Running Further

Runners who desire improved speed need to simply…run faster! While maintaining a steady pace during your run will enhance energy utilization and prolong stamina, it isn’t necessarily going to increase your speed. To improve your speed and strength, incorporate interval training into your regime, this will benefit your 5km, 10km or half marathon timings. A recommended interval session could include a 10-minute warm-up, followed by 10 rounds of 400m with 1-minute rest, concluded with a 10-minute cool-down session.

Fueling Up For A Morning Run

For you early birds fitting in a morning run, make sure that you don’t start the journey on an empty stomach. Consuming about 150 calories, consisting of a balanced mix of carbohydrates, fats, and protein before stepping out should benefit your performance and recovery. If you’re hunting for a pre-run snack suggestion, consider a classic peanut butter on toast combination.

If you want to find out more about Juliet’s running exploits and advice, stay tuned for more articles on the subject.

Keywords:
ultra-running, long-distance running, running advice, minimalist running shoes, orthotics, 5K to 10K progression, interval training, morning run nutrition, running boredom remedy, increasing running speed
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