Long runs are crucial yet challenging for marathon training. This article shares 10 comprehensive tips to make long runs physically easier and mentally manageable, including proper fueling, pacing, mental tricks, route planning, and using races as practice. Learn how to carry nutrition, run with friends, break runs into sections, pace yourself, explore new routes, listen to podcasts, prepare for weather, incorporate walking breaks, and embrace the post-run feeling.
Long runs are the cornerstone of training for half and full marathons. However, they are often the most mentally and physically demanding runs of the week. Whether it’s the challenge of getting out the door or pushing through to the finish, long runs can be tough. Having completed nearly 100 marathons, I’ve learned many strategies to make these runs feel easier and more enjoyable. Here are 10 essential tips to help you tackle your long runs with confidence and ease.
Many runners underestimate how much fuel they need during long runs, leading to fatigue, hitting the wall, and a tough finish. For runs longer than 60 minutes, it’s important to bring nutrition with you. Energy gels are a convenient option; aim to consume 20 to 30 grams of carbohydrates every 30 to 45 minutes.
Besides gels, you can also use chews, homemade gels, or carbohydrate drink mixes. On warm days, consider adding electrolytes before and during your run to prevent cramping and replace salt lost through sweat.
There are three popular ways to carry your nutrition and supplies:
Choose the method that feels most comfortable and convenient for you.
Running with others can make long runs feel easier mentally. It helps keep your pace conversational and distracts you from discomfort or fatigue. Time passes faster when you’re chatting, and the social aspect adds accountability to get out the door and finish strong.
If you don’t have a running buddy, consider asking a friend to cycle alongside you. They can carry supplies and provide company, making the run more enjoyable.
Facing a large mileage number can feel overwhelming. Splitting your long run into smaller pace blocks or sections makes it mentally easier to manage. For example, a 20 km run can be divided into four 5 km segments with varying paces:
Alternatively, you can alternate easy and goal pace segments. This approach allows you to tick off smaller goals and keeps your mind focused.
Out and back routes naturally split your run into two halves. You might run easy on the way out and pick up the pace on the way back. This variation helps the second half feel quicker.
For parkrun enthusiasts, try running to your parkrun, completing the parkrun, then running home. This creates natural pace changes and breaks up the mileage.
Starting your long run too fast often leads to fading or hitting the wall later. Stick to recommended easy run paces based on your marathon goals to conserve energy and build fitness effectively.
If you use heart rate training, aim to stay in zone 2 for your long runs. Instead of constantly checking your watch, monitor your average heart rate occasionally to ensure you’re in the right zone, accounting for hills and terrain.
Running the same route repeatedly can become boring. Use your long runs as an opportunity to explore new areas. For example, complete a disused railway line over several days or run from a train station back home.
Apps like Strava or Garmin allow you to discover popular routes nearby or create your own. Modern GPS watches support navigation, so you can follow new routes like a car satnav.
Listening to engaging content helps distract your mind from the physical effort. Podcasts are great for learning something new during your run. When picking up the pace towards the end, switch to music to boost motivation.
Bone conduction headphones are a good choice as they allow you to hear ambient sounds like traffic, keeping you safe.
Weather can significantly impact your motivation and comfort. Check the forecast before heading out and dress appropriately:
Training in various weather conditions prepares you mentally and physically for race day scenarios.
Many runners think walking means failure, but purposeful walking breaks can be very effective, especially in ultras. Techniques like Jeff Galloway’s run-walk-run method help conserve energy and prevent burnout.
For example, running for 9 minutes and walking for 1 minute can help you finish faster overall than running continuously and fading.
Walking breaks also provide opportunities to refuel and mentally reset.
Participating in local races can double as your long run. Races offer company, pacing groups, and aid stations, reducing the stress of carrying nutrition and hydration.
They also simulate race day conditions, helping you practice pacing, gear, and nutrition strategies. Supporting local running clubs through races is an added bonus.
Running is challenging for everyone at times. Remember that every training run is a chance to improve and overcome obstacles. Appreciate your body’s ability to run and the mental strength you’re building.
Think about the reward after your run, whether it’s a cold drink, a milkshake, or a favorite meal. Running can be therapeutic and a privilege, especially when you consider setbacks like injuries.
Long runs are tough but essential. With the right fueling, pacing, mental strategies, and preparation, you can make them feel easier and more enjoyable. Get out there, apply these tips, and be proud of every step you take towards your running goals.
Keep pushing forward, and you’ll be amazed at what you can achieve on your long runs.
