"The Physical and Mental Sides of the 20 Mile Run"
by Mindy Solkin
The 20-mile run is a new threshold to attain and it is a very important part of training for a marathon. On the physical side, this long run will teach your body how to conserve carbohydrates while utilizing fat as the primary fuel. That is why it is imperative that you start your run slowly since fat is a slow-burning fuel. If you run too quickly from the starting gun, you will burn your carbohydrates out too quickly.
Incidentally, this is why the infamous "wall" is hit. The body is made to hold 2000 calories worth of carbohydrate. You expend approximately 100 calories per mile. If you run 20 miles and expend 100 calories of carbohydrate per mile, you'll burn all 2000 calories. (20 miles x 100 calories = 2000). That's why it's very important to eat along the way, to replenish what you've used. Since the body craves mostly salt and sugar, choose foods such as energy bars and gels or even gummy bears and saltine crackers. Sports drinks are important as well as they give you the much needed electrolytes along with additional hydration.
On the mental side, you have the choice of deciding between Association and Disassociation. Disassociation refers to any intentional distraction from physical sensations. It is the process of "tuning out", where your mind wanders to external stimuli such as thinking about music, work or personal issues. Most beginning runners use this method as it allows the body to tune out any discomfort.
In contrast, Association refers to intentional concentration on physical sensations, particularly your breathing, your form, your stride length and frequency, your foot plant, etc. It is the process of "tuning in". If you use this method, you can react to changes in the course such as hills (change your stride length) or fatigue (change your pace or breathing). Most elite runners use this method as it allows them to make changes according to how they are feeling.
Try using a combination of the two at different points in your run and then see which type helped you to get through which parts of the course. Then use this information on race day, as it will be familiar to you and being familiar (with the course, how to race, what to expect) is a very strong component to running well.
Mindy Solkin is the Owner and Head Coach of The Running CenterTM. She is
certified by USA Track & Field (USATF) as a Level III Running Coach (the
highest level) and by the American Council on Exercise (ACE) as a personal
trainer.
Known as "Coach Mindy" to her runners, she has coached thousands of people
over the past ten years, helping them to achieve their goals on the open
roads and the winding trail, whether it is running their first mile or
pursuing their personal best in the marathon.
Mindy was the creator of the Leukemia-Lymphoma Society's Team In Training
marathon program in New York City and served as its Head Coach from 1994
through 2001. From 1995 through 2002 training over 3,000 runners to run marathons in cities around the world, Mindy was the Head Coach at Reebok
Sports Club/NY. She is also the creator of the Polar Heart Bra® and has been
a PowerBar® Team Elite athlete since 1994. She can be reached at www.TheRunningCenter.com.
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