What is considered a “long run” varies from one runner to another. As runners train for longer distances, it is recommended that long runs take up about 20-30% of total mileage. These extended training efforts are designed to increase stamina and endurance. They should be run at an easy, conversational pace. Sounds easy enough right? Not so fast.
For most recreational runners, a successful long run does not just happen without some prior planning and preparation. Check out these tips on how to have a successful long run.
How to have a successful long run
Choose a familiar route
Plan out a route that includes familiar territory. It helps to feel comfortable in your surroundings and know where water stops and bathrooms are, for example. Some runners like to do loops so that they can leave supplies to restock. If you use a treadmill, up the incline to 1 or 2% to simulate outdoor conditions.
Plan your run day smartly
Choose to do your long run when you know you will be able to get a good night’s sleep and not feel stressed about time. Sometimes, this means switching up your run day in the hopes of a more successful outcome. Weather conditions may warrant a switch up as well.
Have a run plan (and follow it)
It helps to have a plan in place for how you will run your miles. Will you focus on heart rate, effort or have a pace range? Will you run intervals or take walk breaks at predetermined markers?
Don’t be afraid to walk
Taking walk breaks on a long run is not failure. Walk breaks or built in intervals can help you regroup and refocus on your form. They are also great opportunities to hydrate and fuel.
Stick to your fueling/hydration plan
Figuring out a fuel plan that works for you is one of your keys to a successful long run. If you are planning on running over 60-75 minutes, fueling can provide great benefits. Often, this requires trying out a few different brands/types of fuel to find what works best. “In general, runners need to add in 30 to 60 grams of carbohydrate each hour that they are running longer than 75 minutes. But you’ll need to start fueling earlier than 75 minutes into a run; by that time, your tank will be empty, and once you hit empty it is very hard to recover. Start taking in fuel within 30 minutes of hitting the pavement.” (source)
See here on how to calculate your sweat rate.
Warm up
Take the time to do a few minutes of dynamic warmups to loosen up and prime your muscles to perform at their best.
See: 5 Pre-run warm-ups you have time to do
Practice your race day gear
Long runs are the perfect time to test out any new gear such as hydration packs, sports bras, socks or new clothing. Sometimes, items that work for shorter runs are not ideal for longer ones.
Eat your race day breakfast
Practice eating the meal that you plan to eat on race day. Choose easy to digest carbs that are low in fiber. Wonder what other runners eat before heading out the door? See here.
You may like Berry-licious Oatmeal breakfast bake
Recover like it’s your job
Jumpstart your recovery by fueling with a mix of carbs and protein within 30 minutes of finishing your run. Take the time to foam roll and or stretch. Plan your recovery days. Yes, a full recovery day is part of the training process.
You may also like 15 healthy Post-run snack ideas
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
Great tips, Deborah!
And it’s so timely as well, as I was just planning my long run for tomorrow.
I agree with your point about not feeling stressed about time. We will leave for a road trip to Germany at lunchtime, so I will get up early to do my long run to avoid time pressure. And I won’t feel antsy on the road trip!
yes, feeling antsy about time pressure just adds to the whole pressure of the miles. Have a great trip
Great tips thanks for sharing.
My long run day usually is Saturday or Sunday (also now that I’m retired) mainly because there is less traffic.
Even if it is a mistake I am afraid to walk; after the walk I don’t succeed anymore in maintaining the pace, so I come back home.
I totally agree about the familiar route, the run plan, the fueling/hydration plan (for instance I always choose routes with water fountains) and the recovery day …. but I admit to be too lazy for the warm up before the workout….
The warm up does really help me but it took me a long while to get into the habit of them
All important tips! Long runs are a great chance to practice for race day. I like to stick with a similar routine for each long run as much as possible.
Sticking to a routine is key for me
All great tips.
If only the weather cooperates.
And if it doesn’t go well. Forget about it. Move on. Do another.
yes exactly. Not every run is going to go well that’s why we train
Great tips! You know I’d add make sure your phone and Garmin are charged up! 😉
I hope I need these tips sometime in 2021!
Yes, you will!
My biggest stressor is breakfast. I’m not usually hungry before 9:00 (even on my #5at5 mornings), so forcing down the food is really tough. I even try to eat my usual oatmeal, but it’s a struggle on those long run mornings. Depending on the distance, I sometimes loop back every 6ish miles, or just take all my on-the-road fuel with me.
Yes, it can be hard to eat before an earlier run. I always have a better run when I am fueled
Great tips! I agree with them all, but I will add that sometimes it’s a fun adventure to strike out on an unfamiliar route for a long run. Using a hydration vest really makes that possible, because you know exactly where you’re getting your water.
Also… I agree that there’s nothing wrong with walking, but I try not to do it. For me, it’s so hard to start running again. Easier to just keep running (although I’ve definitely walked on many, many long runs.)
Reading your post makes me miss my long runs! I should be back to them soon.
I hope you are! If I plan out my walks then it is easier for me to get going again. I try to take a sip at every interval in the summertime it helps
Great tips Deborah, and I like your point about doing your long run when you can get enough sleep and weather conditions suit. Switching between Saturday and Sunday depending on these factors has really helped me.
yes, me too. Being flexible is a big help
I’ve been doing loops lately. It’s been so hot and I get worried about getting stuck about 6 miles from home! And it’s nice to refill with cold water and use a clean bathroom. 🙂
That is a great idea. It is way too hilly around my house so I have to drive about 2 miles to the trail
I always have to plan my route ahead, otherwise, I decide to explore and end up over the distance. I’ve also gotten lost on long runs before when I decide just to head out and explore.
yes, definitely helps to plan out your route for success