10 Long Run Tips From A Run Coach
Long runs are the core workout for half marathon and marathon training. Photos by Marques Jackson Photography.
Try These Long Run Tips to Go the Distance
By Marnie Kunz
Whether you’re training for a marathon or half marathon or building your endurance for life, the long run is the most important training element to meet your endurance goals. As a lifelong distance runner and run coach, I’ve learned — sometimes the hard way — how to make the long run go as smoothly as possible. I can’t guarantee the weather and life will always cooperate, but these long run tips will help you run strong and prevent a lot of unnecessary issues so you can focus on enjoying your run.
What Is A Long Run?
A long run is an extended effort designed to increase your endurance. A long run is not a speed workout and should be done at a relaxed pace, one that you can maintain for the duration of the run. Your long run is simply the longest run you do in a week. Distances vary for long runs. Depending on your training level and running goals, your long run may start out as 3 or 4 miles or you may be running up to 18-mile long runs as part of marathon training.
Benefits of the Long Run
Long run benefits are many - from improving your running form to increasing your leg strength, you will see many improvements in your fitness level. Doing a weekly long run helps build your endurance and running efficiency. The long run offers aerobic benefits as well, strengthening your heart and giving you a larger stroke volume and lower resting heart rate.
In addition to physical benefits, long runs help build your mental strength and toughness, as you mentally conquer the challenge of continuing running mile after mile despite fatigue. A lot of runners I coach suffer from a lack of confidence, and putting in the miles and work of long runs helps them build confidence for race day and beyond.
Long Run Tips
Start Fresh.
Make sure you’re well-rested and ready for your long run. You should have a rest day or easy workout the day before your long run (no speed workouts or heavy weightlifting). A long run is considered a hard workout so you want to be fresh for it.
Dress Smart.
Check the weather forecast and dress for the weather. If it’s cold, you’ll want to wear layers as you may get warm running and want to peel off a layer. If it is supposed to rain, you’ll need a hat and rain gear. For hot days, wear sunscreen and cool, light, moisture-wicking fabrics.
Prevent chafing.
I am not proud of how many times I had to learn this the hard way - chafing can be the worst souvenir of a long run and more painful than all the running miles. Prevent chafing by wearing your most comfortable, tried and tested running shoes and running clothes. Use Vaseline or an anti-chafing product such as Body Glide on areas of your body that rub a lot when you run. This can be under the bands around your sports bra, your underwear lines, and your underarms. If in doubt, use some product just to be safe.
Eat Well.
You will need plenty of energy for your long run, so make sure you eat enough healthy carbs and nutrients the day before and the day of your run. For breakfast on your long run day, eat at least 1 to 2 hours before your run and choose low-fiber, low-fat foods when possible. Your long runs are a great time to practice what you will eat come race day, and see what agrees with your stomach the most. Some of my suggestions for healthy breakfast options are toast with almond butter, a banana, and yogurt. It is also important to stay hydrated.
Related Post: What To Eat Before a Long Run
Go Slow.
For your long run, you want to run at a slow, relaxed pace. One of the most common mistakes runners make is running too fast early on during a long run and then crashing by the final miles. Start at a pace that feels on the slow side, and focus on maintaining that steady pace. Even though it may feel too easy at first, you will be glad by the end of the run that you didn’t start too fast. Your speed training days will help with speed so don’t worry about maintaining a fast pace on long run days.
Fuel on the Run.
If you are running over 6 miles or for more than an hour, you will need to have fuel on the run. After about an hour of running, your body starts running on empty, so to speak, as your glycogen stores get depleted. To prevent this energy crash you can take some fuel before and during your run. Practice using different fuels for your long run to see what works for you. Fuels come in many forms, including gels and chews, and you can find them at running stores or online. Running fuel is made of easily digestible carbohydrates that replenish your body’s energy reserves. Many running fuels require taking a sip of water with them. Some fuel options include Clif Bloks and Honey Stinger gels. Some people prefer real food on the run and go for a banana or small peanut butter sandwich. Also, stay hydrated by carrying a water bottle or stopping for sips of water throughout your run. I recommend taking at least a sip of water every mile.
Prepare Your Playlist.
If you like music, a playlist is a great way to keep you motivated on your long run. Make a special playlist for your long run that is motivating but not too fast as that may make you pick up the pace too much. If you’re a podcast nerd like me or an audiobook fan, it’s a great time to catch up and tune in. The long run is your personal time so make it as enjoyable as possible and plan for a great listening experience.
Partner Up.
If you are lucky, you have a running buddy (maybe even your dog) to tackle all the miles of your long run with. But if not, you can still get a boost of motivation from a running friend joining you for the last few miles of your long run. This is great for a mental boost and encouragement when the going gets tough.
Use Mantras.
Mantras are simple phrases you repeat to yourself to help keep your mind focused and positive on the run. Long-distance running is a mental sport and requires training your mind as much as your body. Choose a simple mantra such as I Can and I Will or I Am Strong and repeat it throughout your long run. The more you tap into this phrase, the more it will help you in your running. Any time you start to feel tired or struggle, or you find yourself thinking negatively about your abilities, repeat your mantra in your head. As you practice your mantra on long runs and other workouts, you will see the results over time in better performance and a more positive mindset.
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Stretch!
To cool down from your long run, don’t forget to do some stretching and foam rolling. The last thing you want to do when you’re sweaty and tired is probably stretch but it is the most important to help prevent lactic acid buildup and the dreaded delayed-onset muscle soreness. If you don’t want to be walking like you got hit by a bus the day after your long run, stretch and foam roll. Also, drink plenty of water to rehydrate.
Eat protein and carbs post-run.
Aim to get a nutritious meal with protein and carbs within the first 30 minutes after your long run. The National Academy of Sports Medicine recommends consuming a carbohydrate-rich snack and 15 to 25 grams of protein within the first half hour after a workout. Some suggestions are protein pasta, a protein shake, or a whole wheat sandwich with lean meat and a side of sweet potatoes.
I hope these long run tips help you on your next endurance run. Tag @Runstreet on Instagram to get cheered on for running. Happy long running to you!
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
