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Andy Jones-Wilkins\\xa0joins to talk about seven simple rules to consider for a successful long run. \\xa0This list is not comprehensive and we may have follow up episodes.

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1. Don\'t run a single hill (the definition of a hill varies by fitness level)
2. Run all downs, (unless the hill taxes the knees, quads, or risk a fall)
3. Start early with a purposeful walk/run rhythm.\\xa0 Keep the body fresh, do not put yourself in a catch up position. \\xa0 EVERY time you shift from a run to a walk, use this mantra, "Walk with purpose!" \\xa0 Walking with a purpose is effective and a strategy.\\xa0\\xa0
4. Manage the aidstations, show up with a plan. .\\xa0 Let a volunteer fill your hydration. Next, take care of your gear and medical.\\xa0 Select your fuel, eat it as you walk out.\\xa0 (No loitering) \\xa0 You cover an enormous amount of ground when you purposefully walk.\\xa0\\xa0
5. Monitor anything that feels slightly off; calories, hydration, electrolytes, salt on face, salt on shirt, color of urine, cramping, stomach, apply lube to anything hot (chaffage) and listen to negative mental chatter.\\xa0 Negative chatter is your body\'s way of telling you that you need to change something, if you push through the early warning sign, catastrophe is around the corner.
6. Give yourself permission to back off your effort and recapture anything that isn\'t working or needs correcting. Most issues can be solved by backing off the pace.\\xa0 Give it time and you can return to your gameplan.\\xa0 SCOTT has a story for this one
7. Trust your math.\\xa0 Stay with your plan.\\xa0 Worrying requires energy.\\xa0 You need that energy to finish the run. \\xa0 (Do all the math before the run)And share it with your crew/pacer

Don\'s\\xa0video\\xa0from Moab 240 we mentioned

Hire\\xa0Andy as a coach!\\xa0or check out his weekly\\xa0Tap Room at iRunFar

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