Ultramarathon record holder, Harvey Lewis, speaks with us to share his top 10 tips for pushing the boundaries and running the distance. From choosing the right running gear, goal setting, listening to your body, and selecting the right compression gear for you run, we are here to share his advice for your running goals. Harvey being a 13x Badwater 135 participant and a talent when it comes to ultra distance running, trust us when we tell you you’re going to want to read this! So let us share his tips on how to run for distance!
1) Create a goal. Every goal starts as a thought, so consider which half marathon you want to sign up for and commit yourself to the event. If you’re a first timer, the starting goal is to cross the finish line. If you have already run a half marathon, this time challenge yourself with a PR time that’s realistic to you. Ultimately though, the primary goal of a distance run is to finish and to have fun!
2) Focus on your health. Listen to your body. It is always wise to see your doctor for a physical screening before you start training for a half marathon. Health is wealth!
3) Find a Training Plan. Training is essential to setting yourself up for success. We suggest looking into running schedules, training plans, or local running clubs. There are many free resources available online so find what works for you, your schedule and lifestyle. Harvey sets his goals week by week, working the little goals into bigger goals. However, he advocates for flexibility and agrees ‘life happens’. Feeding from tip 2, it’s okay to shift your schedule, move your miles to another day and go lighter when you need to.
4) Record your runs and workouts. Seeing progress will keep you motivated, so track your training! Depending on your own level and goals, track your distance, time, elevation gains, descent, and give yourself a true score on how you think your run went - be reflective and accountable. We recommend making a note or symbol to reflect your good or bad days and runs you are proud of. There are so many apps available to us now making tracking easier than ever – use them!
5) Easy runs. Slow and steady wins the race, keep it simple and prioritize consistency. Harvey took his performance to the next level by only running one or two high intensity runs per week. This training strategy has seen him outperform his younger self from when he started marathons 33 years ago. It’s easy to want to jump in the deep end and try to run every run at a medium-high intensity, however, shift your mindset to keep your training sustainable.
6) Get started with great running apparel. Running gear is more important than you may think. Invest in your training with compression shorts or compression tights. Harvey agrees that a comfortable compression pant is the hot tip to incorporate into your runs as it’ll reduce the risk of injury and aid your post run recovery. He shares his love for our 2XU Light Speed Compression Shorts to beat the chafe and to feel supported on his runs from the start to the finish line.
7) Have an accountability buddy. Finding a friend or a local running group to run with is a great way to keep you motivated and have fun through the miles. If this doesn’t work for you or live remotely, it is a fun idea to share your goals on social media. Having the support and accountability of others will help push you towards your goals.
8) Don’t go too hard, too fast. Harvey cannot stress this one enough; gradually increase your mileage and effort. If you increase your mileage too quickly or push for unrealistic goals, you risk injury or burnout. Typically, a 10% increase in mileage is feasible for most, but if you want to increase your program with a higher intensity, incorporate some cross training like yoga, swimming or weightlifting a couple times a week. Don’t underestimate the benefits of a steady state walk!
9) Focus on the long run. Speed is not always everything. It’s often better to focus on the distance you are running at a comfortable pace and enable yourself to have fun. Aim to increase your long run by one mile per week, remembering you can also maintain the mileage or back down a mile if you need to. If you are aiming to run a half marathon, running 11 or 12 miles is sufficient in the two to three weeks before your race. Secret tip, wait until race day to run your 13.1, especially if it is your first – feel the challenge!
10) Focus on A faster run. Once a week, go hard! For one session in your week, challenge yourself with a high intensity run to keep momentum in your training. Versatility in your training is vital for stamina which will get you through the marathon. When incorporating a high intensity work out, find what works for you. Some people love to run on the track, and some prefer not to. HIIT is a great way to challenge yourself, explore options for short intervals, interval sprints, or 4x4 intervals. Challenge yourself with a tempo run. ALWAYS complete your pre running mobility exercises and post running stretches, especially when training heavy.
If you walk (or run) away with anything from this blog, Harvey insists that the key to success is to always enjoy yourself and let the passion for the sport fuel you. You’ll only be helping yourself go further by planning your running training schedule, keeping it light-hearted, accepting that consistency is your best friend, and we all echo this one: don’t underestimate the power of a post run recovery. If you need fresh new running gear for your upcoming event that will support your muscles and reduce injury, look no further than 2XU.
