Top long distance running tips

Mike Gratton's top long distance running tips

We've published a short interview with 1983 London marathon winner Mike Gratton; click here to go to the interview. Here are some of his top tips for long distance running.

• The key to gaining endurance is consistency. It is much better to be running regularly than a few big sessions each week – ideally build up to 5 runs per week with a mix of distances and running speeds, the 2 rest days can be active using the gym, yoga or Pilates. For more experienced runners 7 days per week is ideal, with two of the runs being slow active recovery runs.
• Stimulate your muscles with some running faster. This can be done as an interval session, such as 10 x 2mins fast, with 1 min recovery, or as a tempo run inside your half marathon speed for 20mins (you can do this is a Park Run).
• Practice your long distance running nutrition in advance. Find out what you can run on and have that for race day breakfast, try gels in training if you are going to use them in races, practice taking on water on the run (but don’t run with a water bottle – it unbalances you).