Running long distance over a month

Hello all,

I'm hoping for some advice! I just started running last year as I needed to get fit and lose weight (I lost 3 stone) and am now in decent shape.  I've ran a number of 5kms and a couple of 10kms and am now needing a bigger challenge.  I would love to run a half-marathon in particular.  But first, I'm a teacher and am taking a number of pupils on a charity expedition to Africa next year and we need to raise money - I want to run 205km (the distance between Malawi's capital and the village we are going to) over 30 days (I'm at work during the day!) I know it's do-able as it is 'only' 8.6km a day with a rest day once a week. But, does anyone have any tips for how to not be in pain by the end of the first week?! I normally only run about 10k in a whole week...

Thanks!

The distances won't kill you, but unless you're used to prolonged days of running, the niggles you get will drive you down, get your kit sorted, in particular shoes and socks, I would go with more than one worn in pair, test all your kit, comfort is the main thing. You'll need a good regime of stretching before and after and then there's diet and drinking.  I'm sure there are people on here who will give you excellent advice on specifics but from a standing start it will be a big achievement, hope it goes well.

Thanks EKGO, any stretching or diet and drinking tips?  Yeah, the prolonged days of running will definitely create some niggles!

9k a day - just go.  Don't worry about diet or drinking, and stretch when you get up in the morning just like everyone else!

It might be only 8.6km per day, but it is also approximately 30 miles per week, which I don't think it would be wise to suddenly launch into from a current mileage of only 6 miles per week.  (Sorry for hijacking your units).

When are you planning to do this endurance attempt?  you should really look to build up your mileage gradually No more than 10% per week is the popular opinion, but I suspect that you will need to add mileage a bit quicker than this if it is planned for the near future.

Therefore you should develop a weekly programme for gradually building up your mileage before you start the 30 day session.  Personally I would probably look at including a couple or rest days per week to give yourself a bit of extra flexibility, although this will obviously result in longer individual session.

I wouldn't worry too much about nutrition etc I manage that sort of mileage on a cup of strong tea before I set off and then a normal meal when I've finished.

hope it goes well.

Thanks for the advice Lou.  It is pretty much a standing start and it probably isn't wise as you say! I was hoping to start at the end of December so I have some time in the holidays.  I definitely need to add mileage.  I've completely changed my life thanks to running, so I'm feeling fairly confident.  Perhaps stupidly so! 

Running several days in a row is really hard. I'm worried that you've only planned for one rest day a week. That's six days of running. i would expect to build up to that slowly over a number of years. I only usually run three days a week and the niggles show, What is it? 5.5 miles 6 days on the trot for four weeks. I think for someone who only runs 10k in a week, this represents quite an up in distance.

I'd be getter in supplies of Deepheat Ice; blister plasters; bodyglide; athletes foot powder; neurofen; etc. I think it's going to hurt. Doesn't mean you won't doit, just that I think it will not be comfortable and you will not look pretty at the end.

Oh and make sure you have some good sports bras.

 What??!?!?

....build up to 6 days a week over several years??!  Dooooom sayer!

If you can run 6 miles this week you could easily run 9 the next, then 15, then 20 etc, and if you're only running 6 miles a week at the moment but want to run 6 days a week, how hard would it be to run 1 mile a day? Really??!

The following week you could run 1.5 miles a day, thats nothing, you wouldn't notice it, yet in week you'd have gone from 6 to 9 miles, do this sort of increase for a few weeks and you'll be doing 35 miles a week easilly, most people on here do more than that a week wth thinking about it, some do that in one training run.

So Nicola, you'll be fine, ignore the doom and gloom merchants and 10% is an extremely conservative increase (one size fits all approach) a 60 yrear old couldn't increase as fast as a 30 year old, slower recovery.

The problems come when you run 6 miles regular, then try and run 15 in one step, which you might make, then think great I can run 15, now i'll try 20.

So you've got 4 weeks: 6 miles this week, 12 next, 18 the one after that, then 24 and you're up to 30 by Christmas.  

Hopefully by the end of it you'll be super fit and eager for the next challenge.  

Happy new year! I'm off to a good start!  Ran just over 32 miles this week and only have one blister! Feeling a bit achey and most of yesterday's run was a stumble, but I'm pleased.  Hope the next three weeks go as well! 

hi nicola. good for you and happy new year

I'm with lardarse on this one.

you seem pretty sensible and i'm sure you can handle this relatively modest increase in mileage with ease.

if you are looking to avoid injuries i'd recommend shortening your stride to reduce impact and pressure on your joints. it's also more efficient.

arra best.

Dude abides, stride length is definitely not a problem - I wish I was running fast enough to have a longer stride! 

Going well - only another 94km to go!  BUT, I have an enormous blister on the inside arch of my right foot.  I can't take too many rest days - any advice on how to treat it and keep running?  Any help much appreciated - I'm doing well, want to keep going, and want to keep raising money for Malawi!

well done Nicola. glad to hear it.

not sure about blisters. i tend to just ignore these types of things. but i'm sure that isn't the best advice

Are you wearing specialist running socks (the ones with different left and right foot)?  I find these make a big difference in preventing blisters compared to general sports socks.

Good luck

Thanks for the advice. I have running socks and great trainers.  I stuck some compeed on it and ignored it as best as you can ignore a two inch blister and it eventually burst.  Only another 45km to go!

I finished on Thursday! Absolutely delighted that I made it - and I raised about £400 for Malawi.