I'm kind of ashamed to admit that for probably the first 7 years of running...

I genuinely thought long runs just sucked. Like they were supposed be in a state of constant survival mode. It's just the way it is.

That was probably because at the time when I first-first started running, there was no such thing as "easy pace". The training philosophy then was "always run at 70-75%".

yea...that's not an easy pace.

And fueling??? during a run?? Did you fall down on the trail and hit your head?

NEVER MIND strength training. (you mean planks, right?)

Needless to say....many years and one doctorate later, I am hopefully wiser. Definitely older.

Every weekend I head out for my long run now, I'm just blown away at how much "easier" it is. (It's a relative easy: adding distance for me is always a challenge.)

(and personally, I'm at the point where I should start making that long run, well, longer. Which is exciting! but always makes me nervous for some reason. I dont know why; someone make it make sense, please.)

And all I can think of every time is WOW: I get to take walk breaks. I can eat some snacks. I actually still feel strong-ish by the end of my long run (tired, but a good tired).

And that's partly why I'm so passionate about getting strength circuits to you guys (almost*) every week. *more on that later.

So this week I wanted to hone in on where a lot of you are at NOW or will be in the coming months: base building. And yes, I realize the base building long runs are typically not the dramatic 20 milers of marathon training (but I know some of you still do...)

THE POINT:

It's ok to feel good-wiped-out by the end. Tired because you did work. But if you're hanging on for dear life EVERY long run like I was (for years), something's gotta change.

Yes, the easy, fast correctives are fuel, hydrate, electrolytes, slow down, take walk breaks etc. all the stuff you can easily access on the internet.

So let me give you something not-so-common.

I put together a strength circuit that's...slightly unconventional.

If you've been around here long enough as part of the running fit fam, then you know I make a point for most of my exercises to look like running so you can build running-specific strength that actually translates into a stronger stride.

And that's what I've done this week:

• It was ONE explicit lower body exercise.
• And the other 3 are more core + "long run-running-form-endurance-insurance-policy".
• You'll understand once you go check it out.

As runners, we focus on legs: hamstrings, quads, achilles, calves....for good reason!

But you've got an entire upper body + core coming along for your run too. And when we deliberately train that in a running-specific way, we dramatically improve our performance.

Because now, you've built the capacity, the ability, to stay "upright in the saddle" well past mile 10. You have the ability to keep your chest up and open so you don't cave in and limit your ability to breathe and get fresh oxygen to our lungs and legs.

So let me give you the strength exercises that keep me running strong during my long runs. Because if you've got a fall marathon on your calendar...let's start building a solid base TODAY.

*the "more on that later" segment: personal life update...if you care.

Hi! so I am booked for surgery middle-ish of March to get a new nose. Ok, not quite, but I am getting sinus stuff and a deviated septum repaired. I fully intend to tell the surgeon that if I'm not an elite runner after this surgery because I can now properly breathe, I want a refund lol. So content and my weekly email might look a little different for about a week, but I *fingers crossed* shouldn't be down for long. I'll keep you all updated if something dramatically changes; thanks for understanding! :)

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. no, really. strength training like a runner really helps your long runs not suck. And this circuit is 4 exercises and maybe 20 mins long. Go check it out.

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