Running Tip: The Secret Power of the Strategic "Micro-Nap" on Long Runs

Running Tip: The Secret Power of the Strategic "Micro-Nap" on Long Runs

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

This week I want to talk about something that might sound counterintuitive but has been a game-changer for my longer runs: strategic walking breaks, or what I like to call "micro-naps" for your legs.

Now, I know what you might be thinking: walking during a run? Isn't that admitting defeat? Well, I'm here to tell you that strategically planned, super short walking breaks – think a brisk 30-60 seconds – can actually be a powerful tool to help you go further, feel stronger, and maintain a more consistent pace overall. Forget dreading those moments when you feel the urge to walk; let's embrace them as planned "resets" for your body.

Why These Tiny Walking Pit Stops Are Actually Genius:

• Delaying the Dreaded Fatigue Monster: Those little bursts of walking give your working muscles a brief but valuable respite. It allows them to clear out some of the metabolic byproducts that contribute to that heavy, tired feeling, helping you push further before fatigue really sets in.

• Maintaining a More Even Pace: Ever notice how your pace can drastically slow down in the later stages of a long run as you get tired? Strategic walking breaks can help you avoid those significant slowdowns. By incorporating these short rests, you can often maintain a more consistent average pace over the entire distance.

• Mental Refresh and Reset: Let's be honest, long runs can be mentally taxing. Those short walking breaks can provide a little mental breather, a chance to refocus, take in your surroundings, and mentally prepare for the next running segment. It's like hitting a mini-reset button for your brain as well as your legs.

• Reducing the Risk of Injury: By giving your muscles a short break, you can potentially reduce the cumulative stress and strain on your body, which might help lower the risk of overuse injuries that can sometimes creep up during long efforts.

How to Strategically Sprinkle in Those "Micro-Naps":

This isn't about giving up and walking whenever you feel like it. The key here is planning those breaks:

1. Consider Your Distance and Terrain: For longer runs (think anything over 90 minutes), start thinking about where you might incorporate these breaks. Hilly sections or particularly challenging stretches can be good places.

2. Set Intervals (Initially): If you're new to this, try planning your breaks at regular intervals, like every 3-5 kilometers or every 15-20 minutes of running.

3. Keep Them Short and Brisk: Remember, these are "micro-naps," not extended strolls. Aim for a brisk walk of just 30-60 seconds. Keep moving!

4. Use Natural Cues: As you get more comfortable, you might start using natural cues like the top of a hill or a designated landmark as your walking break point.

5. Listen to Your Body (But Stick to the Plan): While it's important to listen to your body, try to stick to your planned walking breaks even if you feel okay initially. This proactive approach can pay off in the later miles.

6. Experiment and Adjust: What works for one runner might not work for another. Experiment with the frequency and duration of your walking breaks to find what feels best for your body and your training goals.

So, next time you're facing a long run, don't dread those moments when you feel the urge to walk. Instead, plan for them strategically. Embrace the power of the "micro-nap" – those short, brisk walking breaks can be your secret weapon for going further, feeling stronger, and enjoying the journey even more. Happy long running!