Today I wanted to share some tips and my favorite tools for the long run.
Generally speaking, the long run is the most important key to your marathon or half marathon training. Yes, you can slog through it, but using some of these tips can help make it more pleasant and even more beneficial to your training.
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The Long Run: Tips for Going the Distance
Get Enough Sleep
Getting enough sleep, not only the night before your long run, but throughout your training, is vital for your performance. If you already feel like you’re dragging even before you start you are in for a big sufferfest, whether you’re running 10 miles or 20.
Long Run Pace
Most people run their long run too fast. You should aim for a pace that is quite a bit slower than your race pace. Your goal for the long run is not to finish quickly, but to build aerobic endurance and train your body for the long distance you will be racing. Trying to run too fast will train different systems, and actually wear your body down.
If you use your heart rate to monitor your effort, you should be running at about 70% of your maximum. If not, estimate a pace that is about 65-75% of your 5k pace. You should be able to carry on a conversation without difficulty.
Just a quick note about long run pace. There are training plans for intermediate and advanced runners that will include a little race pace or faster running during the long run. It’s generally limited to a couple of miles and it certainly isn’t all-out running, but it can fit into a well-rounded training program.
Long Run Nutrition
Plan your long run nutrition just as you do the rest of your training fuel. While you should be eating healthfully throughout your training, pay special attention the night before your long run to make sure that you get a healthy combination of protein, carbohydrates, and fats. No need to overdo it or “stock up.”
Try to have something light before your long run. This is practice for your race, so finding something that works and sticking with it will help you. Experiment a little at first. A very light breakfast that is high in carbohydrates will probably work the best. A slice of toast with a little peanut butter, a banana, a bowl of oatmeal, are all options. You might have to change up the timing of your pre-run meal, but now is the time to do that, before your race.
What you consume during your run is also a rehearsal for what you will be eating during your race. Whether you use gels, bars, fruit, or some combination, your long run fuel should be high in carbs and low in protein and fat. Depending on your own weight, you should try to consume between 200 and 300 calories per hour during your run. This is another time when practice will help you figure out what works for you.
Post run is the time to refuel your body to help your recovery. Eat something shortly after you’re finished, or drink a recovery beverage that has the right combination of nutrients to help refuel. Now is the time for a little protein, along with replacing some of the carbohydrates lost during the long run.
Long Run Hydration
Again, hydration is important throughout your training, not just in preparation for your long run. Drink plenty of fluids during the day, and make sure to get a proper amount of electrolytes, either through your food or with supplements.
I really recommend carrying your hydration during your long run. Not only can you monitor what you’re drinking, making sure that you have enough, but you are assured that you won’t get out there with no place to find something to drink.
In addition to drinking water during your long run, I recommend adding electrolytes and/or carbohydrates to make sure that you are able to replace the minerals that you lose through sweat. Find something that tastes good to you. It won’t do you any good to carry your hydration if you don’t drink it!
Following your run, you should top off your stores of fluids. The “pee test” will help you know when you are re-hydrated. Keep drinking enough throughout the day so that your urine is light yellow.
Recovery
Directly after your run, take some time to stretch or foam roll. Ice is another great tool to use, especially as those runs get longer and if you have any tight or inflamed areas.
Many runners like to take a recovery run the day following their long run. Just make sure to keep it easy and short. Another option is to hop on a bike and “spin” out those legs for a few miles. Either choice is fine as long as you just use it to get a little blood flow going to assist recovery. Some runners prefer to take the day completely off, and I certainly recommend that if you are feeling extra sore or tired.
Other Considerations
There are, of course, other things to think about. When you start increasing the distance of your long run, you may want to take a look at your shoes. Do you need more supportive shoes? Or maybe just a new pair to see you through the next part of your training.
The same goes for your socks. Socks with a little extra padding can be a great comfort when the miles get longer. I love my compression socks both for the run and for recovery.
If you’re prone to chafing like I am, take a look at your running clothing. You will want something comfortable, lightweight, and moisture-wicking, that also does not rub you in the wrong places.
Long runs can get lonely, so if you enjoy listening to music or podcasts on the run, get a good pair of headphones that are comfortable and have a long battery life. Even better than music is a human companion, so finding a friend to run even part of your miles with is great. If you belong to a running club or group, chances are you can find a like-paced running partner.
The Long Run: Tools for Going the Distance
Here are some of my favorite tools for surviving (and thriving on) your long run. Some are affiliate links.
My Favorite Long Run Necessities
Here are some of the things I use for every long run. They keep me comfortable, healthy, hydrated and fueled.
I love Skirt Sports for many reasons, including that it is a woman-owned company started by Nicole Deboom, that creates beautiful and functional fitness clothing for women of all sizes and ages. Now owned by Sarah Ratzlaff, who also owns Momentum Jewelry and the Zooma Race Series, Skirts Sports still offers the same beautiful and high-quality clothing. by I most love the Gym Girl Ultra, which is short enough to be cute, long enough to cover what I want to be covered, and includes 5″ shorties that don’t ride up and protect my delicate thighs from chafing. Save 15% with the code SHOPIT15 .
I use Nuun Sport during my runs, and for long runs, I add Nuun Endurance, which adds a unique blend of carbohydrates and electrolytes to my fueling. I’ve also been using Nuun Vitamins daily. They contain 11 vitamins and minerals, plus electrolytes, all of which are helpful for recovery and the delicious, light flavor makes it easy to drink enough fluids. I just add a tab to my water bottle!
This is my seventh year as a Pro Compression ambassador and I’m one of their biggest fans. I love wearing compression socks (here are 5 Excellent Reasons to Wear Compression Socks) and Pro Compression not only makes a great product they have so many beautiful designs. I don’t have a discount right now, but if you go to the Pro Compression website and sign up for their newsletter you will receive so many great discount offers.
Finally, while I don’t usually listen to music on the run, I do listen to books. For that, I use Shokz OpenRun Pro. They are wireless, so no cords to get tangled. I also love the bone conduction technology, which means that there are no earpieces to fall out. Instead, they rest on the bone in front of my ear for a comfortable fit and great sound.
Get all of Coach Debbie’s Recommendations!
You’ll find my favorite tools for the long run, including clothing, shoes, compression socks, sunscreen, sunglasses, hydration, nutrition, and recovery!
What are your favorite tips and tools for the long run?
And Now It’s Time for the Runners’ Roundup
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Learning the importance of sleep and rest has helped me tremendously over the years
Yes, it’s really so important. I’m good at rest but getting enough sleep can be hard.
Great tips! I’m doing long runs now in preparation for Berlin in September. Having electrolytes with me and starting slow is key.
I try to focus on the pace of the last few kilometres: instead of getting slower, I try to finish strong.
That’s great. Much better to keep it slow and finish strong.
Great tips! It really helps to have a good nights sleep and to go into it prepared with the right fuel and hydration.
Yep. It sounds like common sense (and it is) but it’s handy to have some reminders.
I miss compression socks. The sleeves never worked well for me, but now they are too tight on my ankle hardware and painful to get on and off. Boo.
Plenty of sleep and good nutrition are also certainly important for effective long runs. And yes to all the rest.
Thanks. I sometimes have a hard time putting on compression socks because of the arthritis in my hands. 🤷🏼♀️