The Long Run
The long run is probably one of the most important workouts in your weekly running schedule. It is a great way to build physical endurance as well as build the mental strength necessary to push through the fatigue in a race.
However, you might find it very difficult to complete a long run. Perhaps you have to stop and walk or even cut your runs short.
This can be very frustrating as you might feel like that you are cheating yourself out of a good workout.
Fortunately, there are several strategies you can employ to help survive your long runs.
Fuel Properly
One of the biggest things that people forget on their long runs is the importance of properly fueling your body.
Not only should you be taking in food and drink during your run, you should also think about eating something before you even go out for a run!
If you are racing in longer runs such as half marathons or even marathons, proper fueling become even more important.
During your race, take advantage of aid stations along the course so that you do not have to carry extra weight when running. Depending on how much you sweat, you should be drinking between 16-30 oz of fluids (such as water or sports drinks) every hour of your race.
However, make sure that you practice eating and drinking before you actual race. For many people, if you do not practice, the fluids and food sloshing around in your stomach, can be very uncomfortable while you run.
You never want to try out new fueling strategies on the day of your race. Therefore, make sure that on your weekly long runs, you practice drinking fluids and eating food. If you are running more than 90 minutes, aim at taking in between 200-400 calories. How you take it is up to you. For example, you can take sports drinks, gels, or even some easily digestible food![1]GU – 5 Marathon-Worthy Nutrition Tips
During training, many people decide to not eat before a long run. However, before a race, if you want to have the best chances at doing your best, you should consider eating at least a bit of food. A great pre race nutrition strategy is:[2]Mapmyrun – Essential Guide to Fueling for Long Runs
Check the Weather
One of the biggest things that can make your long run feel like hell is if the weather is too hot.
In fact, according to studies of Olympic events done by the University of Tulsa, it was found that there is actually a perfect temperature for your long runs.
When running long distances, such as marathons, the ideal temperature for men is 49.4 F and 51.8 F for women.[3]elite daily – What’s The Best Temperature For A Run? Cooler Temperatures May Be The Way To Go, But It Depends
However, it is important to note that these are “ideal” conditions. You might not be able to run when it is this cold. Therefore, remember to not go running when it is too hot outside. This could mean waking up earlier in the morning to go for a run or running later in the evening to avoid the hottest times of days.
Plenty of websites such as AccuWeather provide detailed hourly weather forecasts that make it very easy to figure out when are the best times to go out for your run.
If you still cannot avoid the really hot temperatures, remember to reduce your running effort accordingly. Do not expect to go out in the hot weather and be able to run just as fast as you would when it is a bit cooler.
Listen to Music
One of the easiest ways to make your long run a bit easier is by listening to music.
According to a study by Keele University in England, listening to music while you run actually reduces your level of exertion as well as helps you get into the “zone”.[4]Runner’s World – Should You Listen to Music While Running
In other words, music helps block the feeling of fatigue that you get when you run. Therefore, during your long runs, you do not realize how tired you are and can run faster for longer!
If you need some advice on some great running music to help you on your next long run, check out The Ultimate Running Playlist.
Start Out Slower
One of the biggest problems that many runners have with their long runs is that they start out by running too fast! Before they realize it they are only half way done with their long run and are already bonking.
The best way to fight this is by starting your long run by running slowly. In fact, this is the exact training method that the Kenyans use. By doing so, you will make the later miles of your long run much easier.
If you are training for a marathon, a great way to implement this strategy is:
- The 1st quarter of your long run should be at least 1 minute slower than your goal marathon pace
- The 2nd quarter of your long run should gradually build up to marathon pace.
- The 3rd quarter should be at marathon pace.
- The 4th quarter should be at around ½ marathon pace.
- Focus on making your last mile the fastest mile. This will help you practice running fast on tired legs.[5]WE Run – How to Survive Your Long Run
Run in Circles
A great way to make a long run feel mentally shorter is by breaking it up into smaller manageable segments.
For example, if you plan on running 15 miles, you could break it up into five 3 mile loops. This allows you to create your own aid station with fuel at the end of each loop. You can also easily use the restroom if needed.[6]Runner’s World – 4 Ways to Enjoy Long Runs
In addition, if the run ever gets too hard for some reason, you will not find yourself stuck far away from home with no way to get back.
By running in circles, you can mentally put an extra layer of comfort knowing that you are never too far away from help if you need it. In addition, sometimes, this is all that you need to help you complete some of those harder long runs.
Say a Running Mantra
Sometimes all you need to help finish your long runs is that inner voice to push you along.
For example, pick a short phrase, such as “One more step”, that you can repeat in your head while out on your long runs. This will help keep you focused and in the zone.[7]verywellfit – 8 Mental Tips for Longer Runs
Similar to listening to music, when you are focused at the task at hand, rather than the pain you might be feeling, you will be able to run for longer and faster.
If you do not know any good running mantras to help motivate you, check out the article The Top 39 Fitness Motivational Quotes That Will Get You Pumped Up For Your Next Workout.
Keep It Aerobic
One of the biggest mistakes that people make when going out for their long run is that they push themselves too hard.
When you do this, you push your body out of the aerobic zone into the anaerobic zone. In this zone, you use blood sugar as your main source of energy. Unfortunately, our bodies only have a limited amount of blood sugar to keep us going.
Needless to say, it is not enough to fully fuel us for our long runs. Therefore, when you run too hard, you will eventually feel the dreaded bonk.
However, the easiest way to avoid this is by running in your aerobic zone.[8]Mapmyrun – 6 Tips on How to Run Long When You’ve Never Run Long In this zone, you can use fat and not sugar as your primary source of fuel. During your long run, unless you are running for days and days in a row without stopping, you are unlikely to deplete your fat stores.
An easy way to find your aerobic heart rate with through Phil Maffetone’s 180 minus age formula.
If you want to learn more about it check out How to run faster and stay healthy by running below your aerobic threshold.
Post Run Care
Perhaps the biggest thing that people forget when running, is their post run care. If you want to be able to survive your long runs it is very important to include proper post run care.
In fact, it is one of the most important things!
This will allow you to both recover quicker and prevent as much soreness going into the future. In addition, both of these things will allow you to run farther and more frequently, two important aspects in improving your running performance.
Some of the most important post running care things you should pay attention to include:
- Getting proper nutrition and hydration
- Walking and stretching after your long runs
- Taking a post run ice bath to reduce inflammation
- Foam rolling or even better, getting a massage
- Sleeping enough (at least 8 hours a night)[9]verywellfit – Recovery Practices After a Hard Race or Run
Parting Words
The long run is one of the bread and butter workouts of any good running schedule. However, putting in the miles can be quite difficult, especially if you are not doing the right things.
If you would like to learn more, check out How to Avoid Bonking in Your Next Race.
However, with the proper steps, while you might not make your long run “easy”, you can definitely prevent yourself from dying the next time you run!
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