my first marathon (age 21) I did only two runs over 20 miles in the previous 8 weeks. In addition about 6 weeks before the marathon I time trialed a 25k (15.5 miles) roadrun on the same course as the marathon. We used a formula for estimating the marathon finish time based on the 25k time trial, it was you doubled the 25k time then subtract about 30 minutes. For me it worked out to within a minute accuracy three years in a row. I time trialed the 25k in 1:26 to 1:27 and then marathoned around 2:33 each time, three years consecutive. Regarding hydration, I had a pretty good mentor who was an accomplished marathoner himself (he ran 2:24 at age 40) and he had also created his own sports endurance drink which he marketed himself. He gave me two pieces of advice for my first marathon: 1) the race begins at 20 miles 2) drink a 4-6 oz cup of his drink before race start, then take 4-6 oz of drink at each 5 mile race station. Do NOT try to drink on the run, come to a complete stop, and make sure you get the whole drink down. (note: this was easier to do back in the day we only had a couple hundred people running these marathons so the races not so crowded.) And he said take your last drink at 20 miles and nothing after, it won't do you any good after 20 it won't get into your system fast enough. In addition, I did a carb depletion/load diet the last week. I had a good marathon experience my first time out, paced along evenly picked it up the last 10k which I ran in 36:21. Well that was about 45 years ago.

Wow! I am watching this video 7 months after creation. Just finished 15 miles today, easy run. Jane provides valuable jewels of information. Thank you

These tips will help greatly, even on my bicycle, I've done a couple of 24 mile "long" rides last month, and experienced a few minor issues. Nothing but rolling hills and valleys here in upstate NY, who would have thought a bicycle seems inherently more difficult than running?? the bicycle is less impact for now, so it will have to do. Have an awesomeness week and happy Independence Day Coach Jane.

Thank you for all the wonderful advice, Jane! I've been an avid follower as I am currently training for my first marathon this October. You definitely provide the helpful tips and encouragement I need! Thank you SO MUCH!!

I don’t run two days before a long run. I let that be my “pre-loading” phase of carbs, fats, and proteins then I do my long run after that. I just take in 40 grams total for my 2 hr. long run. I wake up first thing. Drink 16 oz NUUN. Take a gel 45-50 min. in. Then after an hour I drink my 16 oz. 20 grams of carbs Skratch until I finish that bottle. I take small sips around 4 oz. So 4 oz. x 15 minutes = 16 oz.

Thanks Jane! Great reminders. Two I need to do is hydrate before and fuel better during the run. Actually, maybe 3. I also need a new pair of shoes. I’ve been procrastinating, because I just can’t decide.

Excellent video! Thx for outlining the long run suggestions 🤙 It definitely will help on my next training block.

The chaffing in summer vs winter (in the same gear!!) is incredible! Thanks for all the tips and tricks. Another great video. 😊

Happy Independence Day to you and your family! Thanks for the videos!

Perfect timing for these reminders. Just got home from the 1st long run of this training block. Only violated 2 of your suggestions, lol. I'll make the adjustment for the next one though👍

My long run advice is to run laps like around a lake. Benefits: you know where the bathroom is, you can stage your water & nutrition, you can add or remove things like hat, sunglasses, sunblock, and if something unexpected happens like an injury, weather (lightning), etc. you’re not too far from home (your car). Another tip: long runs are a good time for a good audiobook or podcast.

well done, always good to take in the review, sometimes forget the odd thing

Hey Jane. Something that has happened to me twice over the last couple of years is peeing blood, or a brownish liquid, after a longer run. So last year while training for Grandma's we went to Florida. I normally do not do super early morning runs but I was out running at 5 am. I came in from an 8 mile run and to my horrified when I went to the bathroom. I did drink about 8 ounces of water during the run. I drank some water post run and all was fine and it never happened again until this past April. I got up early and ran 18 miles on Easter and once again it happened. The only thing I can attribute it to is just being dehydrated before the run in general. I did Google my symptom's, and this can be a common problem with distance runners. I try to be more careful on keeping hydrated especially before a longer effort run.

Great video! I've been having a few issues with my long runs. This info is going to help. Thank you!!

Love this! Thanks for sharing 🥰

Great channel, Jane! The videos I’ve seen so far have great info jammed into them. P.S. you don’t have to convince me to buy another pair of shoes… that’s a guarantee 😂

New to the channel. Awesome content and useful info!! Thanks!

Long runs were my favorite, but I pushed too long on a long run once, and ever since then anything over 30 minutes and my knee becomes intolerably painful 😢

Thank you Jane for this video. Would you know if the 12L Nathan vest is bulkier than the 4L vest for road marathon running? Could you get one that is good for both road running and trail running?

this video was so helpful tome. I am training for my first marathon but I have 9 months of training vs 4 months. Any suggestions? I am currently just increasing my miles by weeks, with long runs every week even still. I am a seasoned runner but don't want to cause any injuries with such a long training period. Any advise is appreciated.