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Long Run Tips for Runners
Letty Lundquist
January 14th, 2025
Long Run Tips for Runners
Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:
Long runs are the cornerstone of marathon training. They build your endurance, toughen your mindset, and prepare you for race day. But let’s be honest: they can also feel daunting. That’s why it’s crucial to approach them with a plan and the right mindset. Whether you're training for your first marathon or looking to PR, these tips will help you make the most of your long runs.
1. Start Slow and Steady
The number one mistake runners make is starting too fast. It’s tempting to jump right in when you’re feeling fresh, but long runs are about building endurance, not speed. Start at an easy, conversational pace and let your body ease into the miles. Save the faster segments for the end if you're practicing a strong finish.
2. Fuel Smart
Think of your long run as a dress rehearsal for race day. Practice your fueling strategy to see what works for your stomach and energy levels. Gels, chews, or sports drinks are common options, but everyone is different. Start fueling about 45-60 minutes into your run and continue every 45 minutes thereafter. Pro tip: don’t wait until you’re feeling drained—fuel proactively.
3. Hydration is Key
Plan your hydration strategy just as carefully as your fueling. If possible, mimic race-day conditions by using the same sports drink or electrolyte mix you’ll have on the course. Carry water if you’re running in hot or humid conditions, or plan routes where you can refill. Staying hydrated keeps your energy up and helps prevent cramps.
4. Test Your Gear
Use your long runs to test what you’ll wear on race day. From shoes to socks to shorts, make sure everything feels comfortable over several hours. Avoid new gear unless you’re prepared for potential chafing or blisters—nobody wants to cut a run short because of an avoidable mishap.
5. Add Variety
Long runs don’t have to be boring! Mix things up by adding hills, running on trails, or including a finish-fast segment in the last few miles. Simulating race-day terrain builds strength and confidence while keeping the run more engaging.
6. Break It Down Mentally
Long runs can feel overwhelming if you think about the full distance all at once. Instead, break them into smaller chunks. Focus on getting to the next mile marker, water stop, or mental checkpoint. Celebrate each small win—it makes the miles fly by.
7. Prioritize Recovery
Recovery starts the moment you finish your run. Within 30 minutes, refuel with a balanced meal or snack rich in carbs and protein to replenish your glycogen stores. Hydrate, stretch, and consider foam rolling to ease tight muscles. Rest is where the magic happens, so give your body time to repair and adapt.
Make Your Long Runs Count
Every long run is an opportunity to prepare not just your body, but your mind for race day. By planning ahead, experimenting, and focusing on recovery, you’ll show up to the starting line ready to tackle any long run races.
Got a favorite long-run ritual or tip? Share it with me—I’d love to hear from you! Happy running, and remember, the journey is just as rewarding as the destination. 🏃♂️✨
Your Daily Dose Of Usain⚡️
Usain crouching with flowers
Words To Run By 🏃♀️🏃🏽♂️
The only thing that stands between you and your dream is the will to try and the belief that it is actually possible.
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