Trying our FIRST "long" run at Nichada Thani - This Messy Happy

Aug 13, 2025

This is a quick summary of Trying our FIRST “long” run at Nichada Thani from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Long runs are essential for both mental recovery and physical endurance; 5‑km runs keep you moving, but you need 20‑30 min of steady effort to truly reset.
Nichada Thani offers a safe, flat, shaded loop around a lake (≈ 2.5 km per lap) with virtually no traffic – perfect for a first long run in Bangkok.
A 10 km run (about 4 laps) was completed comfortably, showing the route’s potential for longer distances (20‑25 km) on nearby university roads.
Practical tip: use a looped route or an on‑site 400 m track for warm‑up, cool‑down, or interval work; keep the pace easy (conversational) and adjust based on your own pace in the Pacing app.

Workout Example

Warm‑up: 5‑minute easy jog.
Run 4 × 2.5 km loops around the lake (total 10 km) at a comfortable, steady‑state pace (roughly 60‑70 % of max effort). If you feel good, add a 5th loop for 12.5 km.
Cool‑down: 5‑minute easy jog + stretch.

Optional variation: replace one 2.5 km loop with 2 × 400 m track intervals (e.g., 4 × 800 m at slightly faster than long‑run pace) for added variety.

Closing Note Give this lake‑loop long run a try, tweak the distance or pace to fit your current fitness, and log it in the Pacing app. Happy running, and enjoy the mental and physical boost that long runs bring!