Long runs are the cornerstone of marathon training, providing the endurance and mental toughness needed to complete the 26.2-mile distance. These runs help your body adapt to the demands of prolonged physical exertion, improve your cardiovascular system, and increase your glycogen stores, enabling you to maintain a steady pace throughout the race. And, long runs build the mental resilience required to push through the inevitable challenges of a marathon. In this article, we’ll break down the essentials of long runs, including how to prepare, pace, fuel, and recover, ensuring that you maximize the benefits of these critical training sessions.
What to Know Before Starting Long Runs
Before embarking on long runs, it’s essential to have a solid running base. You should be comfortable running at least 15-20 miles per week, with a few weeks of consistent running under your belt. Jumping into long runs without proper preparation can lead to injury and burnout.
Tips:
- Start Slowly: Begin with shorter long runs and gradually increase the distance each week by no more than 10-15%.
- Listen to Your Body: Pay attention to any signs of overtraining, such as persistent fatigue or pain. Better to be slightly undertrained than overtrained and injured!
How to Determine the Distance of Your Long Run
The distance of your long run should correspond to your training phase and overall fitness level. For marathon training, long runs typically range from 12 to 22 miles. The longest run in your training plan should be completed 2-3 weeks before race day, peaking at about 18-22 miles, to give yourself time to recover.
Tips:
- Gradual Progression: Increase your long run distance by no more than 1-2 miles per week.
- Back-to-Back Long Runs: Consider incorporating two moderately long runs on consecutive days to simulate marathon fatigue.
The Gear You Need for Long Runs
Especially as race day nears, wearing the right gear and familarizing yourself with race day conditions will make a significant difference in your performance.
Essential Gear:
- Race Day Shoes: As race day nears, begin to wear your race day shoes to break them in and allow your body reps to adjust to them.
- Moisture-Wicking Clothing: Wear moisture-wicking shirts, shorts, and socks to prevent chafing and blisters. Incorporate kinesiology tape as needed to prevent nipple chafing.
- Hydration Pack or Belt: A pack or belt allows you to bring fluids hands-free, so you can get familiar with how you will hydrate during race day.
- Energy Gels: You will need to fuel on race day, so make sure your body is familiar with fueling on the go to avoid cramping.
How to Fuel for the Long Run
Proper fueling before, during, and after your long run is crucial for maintaining energy levels and promoting recovery.
Pre-Run Nutrition:
- Carb Loading: Consume a meal rich in complex carbohydrates (like whole grains, fruits, and vegetables) the night before your long run.
- Pre-Run Snack: Have a light snack with easily digestible carbs, such as a banana or toast with honey, about 30-60 minutes before running.
- Endurance Foundation: Ensure you're incorporating endurance-specific nutrition in your regular diet, as key compounds like nitric oxide and beta alanine need time to reach effective levels in your body. Consider drink mixes like Stamina 13 for an easy way to ensure you're getting the nutrients you need.
During the Run:
- Hydration: Drink small amounts of water or a sports drink every 20-30 minutes.
- Energy Gels/Chews: Take an energy gel or chew every 45-60 minutes to replenish glycogen stores.
Post-Run Recovery:
- Refuel: Within 30 minutes of finishing, consume a meal or snack with a 3:1 ratio of carbs to protein to aid recovery.
- Hydrate: Replenish lost fluids by drinking water or an electrolyte drink.
How to Pace Long Runs
Pacing is critical to getting the most out of your long runs without exhausting yourself.
Tips:
- Start Slow: Begin your long run at a comfortable pace, about 1-2 minutes slower per mile than your marathon goal pace.
- Negative Splits: If you feel good, gradually increase your pace in the second half of the run to finish strong.
- Use a Pacing Watch: A GPS watch can help you monitor your pace and stay consistent throughout the run.
How to Recover After a Long Run
Recovery is just as important as the run itself, allowing your muscles to repair and adapt to the increased workload.
Recovery Tips:
- Cool Down: After your run, walk for 5-10 minutes to bring your heart rate down gradually.
- Stretching: Perform gentle stretching to improve flexibility and reduce muscle soreness.
- Rest: Ensure you get plenty of sleep and consider incorporating light activity, such as walking or swimming, to aid recovery.
- Ice Baths or Compression Gear: Some runners find that ice baths or compression garments help reduce inflammation and speed up recovery.
Other Important Things to Know About Long Runs
- Mental Preparation: Long runs can be mentally challenging, so use visualization techniques and positive self-talk to stay focused.
- Weather Considerations: Adjust your pace and hydration strategy based on weather conditions. For hot weather, run early in the morning or choose shaded routes.
- Running Routes: Vary your routes to keep things interesting and simulate race conditions. If possible, train on surfaces similar to your marathon course.