Running is a task that requires both mental and physical fortitude, but long runs take the cake for taxing both your body and mind. Therefore, good preparation for a long run is essential. This article will tell you how to prepare for a long run and give you some great long run tips.
Find a Good Training Routine
The first tip is pretty obvious—find a good training routine for a long run. Finding a training plan that fits your needs is vital for good results.
You can start with a pre-made routine (like our beginner’s marathon training plan) and customize it if you feel it is lacking. Be careful not to overtrain because it can be just as bad as undertraining.
Check Your Diet
A runner’s diet is another critical factor for success. We will not talk about the general principles of nutrition here but rather give tips on what to eat before running.
The first core rule is carb loading. If you are training for a race, we recommend the complete unloading-loading cycle, which will help you perform better. On the other hand, if a long run is just a part of your training routine for the race, there is no need to stress so hard—just load on carbs the day before the run.
If you are wondering what to eat the night before a long run, we recommend pasta, rice, cereals, potatoes, and grapes. Avoid sugary carbs—sweets are tempting but will not give you any energy for the run.
You should also have something before you run, preferably two hours before your run. Aim for about 20% of your daily carb intake, i.e., if you weigh 150 pounds, go for 75–150 grams of carbs, resulting in about 300–600 calories. A good breakfast choice is a water-based oatmeal, a bagel with peanut butter, or some bananas.
Hydration is also vital. Different sources suggest drinking 16–20 oz. of water—just like with food, you will have to figure out the exact numbers on your own.
You will also need to stay fueled and hydrated during the run. The National Academy of Sports Medicine recommends consuming about 30–60 grams of carbs for every hour of running (if you run for longer than an hour) and drinking around 2–4 oz. of water every 15–20 minutes. Prepare your favorite gels, energy bars, and snacks, as well as water and sports drinks.
Find a Running Group
As mentioned earlier, long-running is not just about endurance but also mental strength. To help you cope with the challenges of a long run, you can find a running group.
Studies show that doing sports in a group has many benefits. Having someone to chat with will give you a distraction, a feeling of camaraderie, and some genuine fun. Having running pals also improves your long-running pace. Just make sure you find someone who runs at your speed so that your long-run training does not turn into a race.
Set Your Playlist
Alternatively, if you cannot or do not want to find anyone to run with, find a good playlist, audiobook, or podcast to listen to while running. Running is an excellent form of meditation, but being left with your thoughts for too long can get boring, distracting, or downright unbearable. Luckily, science has shown us that tempo-appropriate music can positively affect your gait and add vigor to your step.
Prepare Your Running Gear
If you are serious about running, you probably have a ton of running clothes and devices. One thing you do not want to do before your run is rush around the house, gathering them in a panic. This is especially true if you plan to run early in the morning, meaning you will have to stumble in the dark or risk waking your family.
Here is a short checklist of things you need to prepare before you go to bed:
- Charge your devices: phone, wireless headphones, GPS watch, etc.
- Set the alarm.
- Lay out all your gear.
- Find your anti-chafe stick or lube, sunscreen, sports drinks, and running snacks.
Find a Good Route
If you are not running on a set course, take your time to find a good route. There are many approaches to this, and we do not want to shoehorn you into one, so here are just a few things to keep in mind.
- Familiarity. You might want to run a track you know to reduce the mental load or, vice versa, find a route you have not seen yet to explore new areas.
- Track type and surroundings. Decide whether you want an urban run on pavement or a wild trail in the forest.
- Elevation. Whether you want a level track or a change of elevation.
- Specific landmarks. You can use your long run as an excuse to see a particular thing or place.
- Toilet and food/water availability. As evidenced by its name, a long run takes a long time, so nature will probably call you at least once during your run, so make sure you have a place to go. You should take your water and fuel with you, but if there are spots you can buy them, feel free to add these places as destinations.
Check the Weather
We do not want to rain on your parade, but mother nature might decide otherwise, so it is always wise to check the weather on the day you plan to run.
We are not saying you should not run when it rains. Unless you face extreme weather conditions, go out and run. The blistering heat, strong winds, rain, and other nonsense will teach you how to get through long runs regardless of the weather—a valuable skill for actual races. We only urge you to be prepared—put on additional layers of clothes or remove them and always have enough water.
Get Rest
Nobody is going to argue that having a good rest is important. Give your body a full day of rest before your long run. Go to bed early and get at least 8 hours of sleep.
No need to stress your body even more—it will be stressed enough during the run.
Get into the Proper Mindset
As soon as you wake up, put on your running clothes. This will help you get ready for a run mentally. You can also meditate before running—no, you do not need to twist your legs into a pretzel—just stand or sit for 5 minutes and visualize yourself succeeding. If you catch any negative or irrelevant thoughts, visualize pinning them to a helium balloon and watch them fly away.
All these actions will help you get “in the zone”—a state in which running feels effortless and all your worries seem very far away. Practicing meditation is good in general, but it is especially useful for runners because it decreases sports-related worries and perfectionism.
Warm Up
A proper warm-up will yield the best results, so do some dynamic stretching or foam rolling before you start your long run.
Starting cold is also an option if you are only training; just make sure you start out slower to let your muscles warm up—this will usually take about a mile.
Apply Lubricant and Sunscreen
Remember we told you to prepare sunscreen and lube? Yeah, it is not just for show. Apply your Vaseline, Body Glide, or another lubricant of choice to prevent chafing. Seriously, do not skip this step, or you risk dealing with the runner’s nipple.
The same goes for sunscreen—unless you want to get your bacon (not) gently roasted by the sun.
Conclusion
If you read up to this point—congratulations, you now know how to prep for a run. Follow these tips and set yourself up for a great run. Do these every time, and you will never have any issues on the trail.
