Your long runs can be the most challenging part of training for a long distance event such as a marathon, especially as the mileage creeps into the double digits. Here are some expert long distance running tips to make your long runs easier and help get you prepared for your half or full marathon.
Hydrate and Eat Properly Before the Run
The two days before your long run (and your half or full marathon) should be high-carb days. You should make sure that you increase the percentage of carbs in your diet, not the overall calories. Carbo-loading does not mean that you should eat three plates of pasta for dinner!
Aim for at least 65% of calories from carbs during those days. You can still have some protein but, for example, instead of having chicken with rice, have rice with chicken.
Drink plenty of water and non-alcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night’s sleep.
You should eat a small meal about 1 to 1 1/2 hours before you start running. Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
Related: What Should I Eat and Drink Before Long Runs?
Take It Easy the Day Before
Make sure you get plenty of rest the night before, aiming for eight hours of sleep. Take a complete rest day the day or two days before your long run. If you do train the day before, it should be an easy run or workout.
Avoid Chafing
Nothing can ruin a long run like painful chafing. Don’t assume that you’re not running long enough to chafe in the usual spots. Even just running 5 or 6 miles can lead to some serious chafing.
Wear Cool-max or synthetic blend socks, shirt, and shorts that wick away moisture. Use Body Glide, Vaseline, or similar anti-chafing products (on feet, under arms, between thighs, nipples, etc.) to prevent chafing and/or blisters.
Run on a Softer Surface
If possible, try to run on a softer surface, like a hiking trail, for at least part of your long run. A dirt runnning trail or path is gentler on your body than asphalt or concrete, and running on it will help you recover faster after your long run.
Do Long Runs at the Same Time as Your Race
Make sure you do some of your long runs at the same time of day as the actual half or full marathon. You’ll get used to running at that time and also develop a pre-race routine and rituals that you’ll be able to do on race day.
Don’t Overdo the Mileage
For recreational marathoners, the risks of running more than 20 miles outweigh the possible benefits. Stick to your training schedule to avoid getting an overuse injury. You definitely should not run 26.2 miles as a training run to make sure you can complete the marathon.
Stay Loose
Some runners get tense in their shoulders and arms when they start to get fatigued, leading to neck and back pain. You can prevent tensing-up and slouching by shaking out your arms and shoulders regularly. Also, make sure you don’t ball your hands up in a tight fist — that tightness will radiate up your arms, to your shoulders and neck.
If you’re carrying a hand-held water bottle, make sure that you periodically switch sides, so one side doesn’t get more tense from gripping it the entire time.
Read more: 4 Running Form Mistakes and How to Avoid Them
Take a Walking Break
Don’t feel guilty if you stop or walk to get the fluids down during your long run. Many people walk through water stops in half or full marathons. And taking a short walking break gives your running muscles a quick rest, so you’ll feel more energized and refreshed when you start running again.
If you plan to take regular walk breaks, you can take them by distance (every mile, for example) or by time (every 15 minutes, for instance). Follow these tips for your walk breaks so you’re able to easily get back to running when your walk interval is over.
Experiment with Clothes and Foods
Consider your long runs a “dress rehearsal” for your race. You want to try different foods on the run, such as energy gels and chews, and see what works best for you. Also, try to figure out what clothes feel the most comfortable so you can start planning your race outfit. You don’t want to try anything new on race day.
Stay Hydrated
You must make sure that you’re staying hydrated throughout the long run, especially when running in the warmer weather. You can carry fluids using a hand-held water bottle or belt carrier. Drink for thirst — when you feel yourself getting thirsty, take 4 to 6 mouthfuls of water or sports drink.
Practice Mental Strategies
Take your long run as an opportunity to work on all the mental strategies that will help you through your race. Try playing mind games and using imagery, visualization, and self-talk to develop mental toughness. Building mental strength can help you deal with the discomfort towards the end of a long run or race.
Take Care of Yourself Post-Run
Post-long run recovery is a crucial part of your training. Do some gentle stretching after your run and, if you can tolerate it, take an ice or cold water bath to reduce muscle soreness and fatigue. Later in the day, do some walking or easy cycling to loosen up your legs.
After running long, replenish your fuel as quickly as possible, since muscles are most receptive to rebuilding glycogen stores within the first 30 minutes post-run. Doing so can minimize muscle stiffness and soreness, and help reduce your fatigue.
A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. A bottle of chocolate milk is a perfect long run recovery drinks, with just the right combination of carbs and protein. If you prefer solid food post-run, try a peanut butter and jelly sandwich or an energy bar.
You should also make sure you re-hydrate properly by drinking water post-run. How do you know when you’re hydrated? If your urine is dark not light yellow after your long run, you aren’t hydrating enough.
More Long Distance Running Advice
- 10 Marathon Fears – And How to Get Over Them
- Tips for Marathon Tapering
- 10 Marathon Mistakes to Avoid
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
