10 Jan How to Get the Most Out of Your Long Run
The weekly long run is one of the most common training runs that you’ll find on any runner’s plan. Whether you’re preparing for a 10K, Marathon, or Ultra race, a weekly long run will probably be an important part of your race preparations.
Many runners struggle with their long run. Running out of energy before their mileage is complete, or dealing with blisters, chafing, or GI distress. Some runners also find small injuries or problem areas tend to become a bigger issue as their mileage increases.
This can lead to a lot of anxiety and stress about the long run, which for some runners can create a cycle of under-performing during these key workouts.
So, if these sound like your struggles, you’re not alone! The good news is with a few small changes to your running routine, you’ll be on the right track to having weekly long runs you’re proud of.
While the actual distance your run during your long run will vary depending on the race you’re training for, your fitness level and experience, proper preparation can go a long way toward making your long run as successful and effective as possible.
Here are 5 tips to help you get the most bang for your buck on your weekly long run! With these strategies you’ll run more efficiently, and have enough energy to finish your run feeling strong.
Tips to get the most out of your long run
1. Be sure to fuel up before you go
Your weekly long run requires more energy than your shorter training runs. This means you’re more likely to hit the wall during a long run compared to one that is just a few miles. Especially if you haven’t fueled yourself properly beforehand.
Carbohydrates are your main source of energy when you run, so fuel up before you run with a carbohydrate-focused meal (like cereal, toast, fruit, or pretzels).
If you have a run planned that is longer than 2 hours, you may also see a boost in performance by eating more carbohydrate-rich foods even the day before your run. This might mean potatoes or pasta at dinner, or popcorn for a snack before going to bed.
If GI issues stop you from eating before running, check out this article for managing your gut health during your runs!
And, for more tips on how to fuel during your long runs, check out this article all about long run fueling!
2. Have a plan for hydration
One of the reasons runners can feel like they run out of energy on a long run is dehydration. Considering you might be losing up to 2 litres of sweat per hour that you run, trying to tackle your long runs without a hydration plan can be a recipe for disaster.
To stay hydrated, especially in hot or humid conditions, bring a water bottle or hydration vest or pack along with you. Use each mile you complete as your reminder to take a few sips, rather than chugging a whole bottle at once.
It’s also a good idea to include a source of electrolytes along with your water on your long run due to the amount of salt you can lose in your sweat.
If you don’t want to run with a bottle or hydration pack (or, if your race won’t allow these items), you can still hydrate on the go. Plan to complete your long run in small loops around a central location where you can set up your own personal ‘aid station’ with your fuel and fluids.
For example, on a 15-mile long run, instead of running 7.5 miles out and back, run 3 5-mile loops around your neighborhood where you can leave extra fluids and fuel in a convenient location.
3. Use your long run as your race day ‘dress rehearsal’
Your weekly long run isn’t just about spending the time on your feet or completing your scheduled distance. Your long run is also a great opportunity to test out your shoes, clothing, and gear. There is nothing worse than second guessing what you should wear on race day, or finding out too late you made the wrong choice. Test different options in advance so you feel confident on race day that you’ll be comfortable and prepared.
In addition to testing out your running gear, use your weekly long run as a chance to test out your race day fueling and hydration plans too!
4. Avoid ‘racing’ your weekly long run.
Unless specifically indicated on your training plan, keep your long run miles in your easy pace zone and aim to finish feeling strong. You want to aim to run most of your miles at a consistent pace, rather than starting out fast but petering out as the run goes on. Trying to run too fast during your long run can leave you frustrated, or worse yet, injured.
Many runners are concerned that by the time their race rolls around, they haven’t proven to themselves that they can complete the distance at their goal pace. And that is ok! While you may have spend some time doing ‘goal pace’ or ‘goal efforts’ during your training runs, you want to save that all-star performance for race day.
Trust your training, commit to a proper pre-race taper, and you’ll be as ready for race day as you can be!
Looking for more last-minute race strategies? Check out these tips here!
5. Don’t let your long run stress you out
If you have struggled mentally with your long runs in the past, or ran into issues with your fueling, hydration, or digestion, you might start getting some long run anxiety a few days prior. Unfortunately, feeling stressed about your long run can lead to poor sleep, a lack of appetite, and even more issues with your gut along the way.
So, to combat these issues just practice preparing as best you can, use each run as a learning opportunity and try not to put too much pressure on yourself.
The Bottom Line
Your weekly long run is a key part of your training program as a runner, almost no matter which distance you’re racing. But, if you’re going to put this kind of time into your training, it’s important to get the most out of it while you do it! Having a proper fueling, hydration, and pacing plan can help ensure your long run goes smoothly and helps you feel prepared for race day. Plus, trialing out your gear in advance will boost your confidence that you’ll have a great race experience all around!
Do you need help getting your nutrition and training strategies race ready this year? Then I would love to invite you to learn more about how you can crush your 2024 running goals with The Fuel Train Recover Club or The Fuel for Runners Course!
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