Long runs allow for endurance to build, confidence to grow, and mental grit to be tested. But a successful long run doesn’t start when you lace up your shoes and head out the door. It starts with how you prepare. From fueling your body correctly to choosing gear that supports you through each mile and practicing the mindset to push through challenges, preparation makes a big difference. In this guide you’ll learn exactly how to set yourself up for a stronger and more successful long run, whether you’re training for a race or just maintaining fitness.
Why Long Run Preparation Matters
Setting yourself up for a successful long run is key. If you try to just wake up and run, its very likely something will go wrong. Long runs are usually 90+ minutes which is a long time to be out running. If you are tired, hungry, or wearing the wrong gear your run could feel pretty miserable.
Fueling for a Strong, Steady Long Run
Make sure to pack fuel to take while running. This should be 30-60 g of carbs per hour for long runs under 2 hours and 60-90 g of carbs per hour for runs over 2 hours. Calculate how much fuel you will need and make sure you have a way to carry everything. This could be the pockets of your shorts, a hydration pack, or a fuel belt.
Related: How Many Carbs Should You Take on Long Runs? A Simple Fueling Guide
What to Eat the Night Before
You don’t need to do a full carb load for every long run, but it is important to get in enough carbs. Make sure you include some carbs in your dinner and snacks the night before your long run. It can also be helpful to practice the foods that you will eat the night before your race or during your actual carb load. Some ideas include pasta, baked potatoes, rice, and pizza.
Pre-Run Breakfast: Timing & Ideas
Timing out your breakfast before a long run can be tricky. You want to give yourself enough time to digest but also eat enough so that you have energy for your run. If you don’t have enough time to eat a full meal before your run you can try foods like bananas, pop tarts, graham crackers, or toast that you can eat 30-60 minutes before your run.
Related: Pre-Run Snack Ideas For Morning Runners
Hydration Strategy: Before, During & After
Just like you want to go into your run well-fueled, you also want to go into it well hydrated. Try to sip on some water throughout the morning before you start your run. If it’s warm out or you are running longer than 90 minutes it may be a good idea to bring water with you.
Electrolytes can also be helpful on long runs. Some options for this include Nuun, Skratch, Liquid IV, and Tailwind. Experiment to see what works best for you. Also think about what you plan to use during your race and practice that on your long runs.
Related: Top 5 Hydration Tips for Summer Runs in the Heat
Essential Gear for Long Run Success
The gear you choose for your long run will mostly depend on the conditions for your long run. A cold and rainy run will require different gear than a hot and humid run. Here are some key items to consider:
- running shoes
- socks
- shorts or tights
- sports bra for women
- tank top/t-shirt or bottom layer
- jacket or additional layers for colder runs
- cold weather gear if needed (gloves, hat, headband, arm sleeves, face covering)
- running watch
- heart rate monitor
- headphones
- identification/safety items
There are so many things you can choose to bring on a long run, but not everything is absolutely essential. Plan out everyhting the night before so you will be ready to go in the morning.
In terms of shoes, as someone who runs mainly in Brooks these are my favorites for long runs:
- Brooks Ghost for any type of long run, even on the treadmill
- Brooks Glycerin for slow/easy long runs
- Brooks Hyperion Max for long runs with pace work/faster running
Building the Right Long Run Mindset
If you are someone who struggles mentally on a long run or gets nervous the night before, its a good idea to try some strategies to improve your long run mindset. Some things you can do the night before are meditation, journaling, or practicing identifying negative thoughts and trying to reframe them.
Visualize yourself on your long run and plan for how you will handle it if something goes wrong or if you get into a negative mindset. Determine mantras or motivation you can use during the long run.
Related: How To Conquer Your Negative Thoughts On the Run with Positive Thinking
Post-Run Recovery: Refuel, Rehydrate & Reset
While post-run recovery doesn’t happen before a run, it can be helpful to think about it and plan out how you will recover effectively. Having food or a snack ready to go will mean less time after you run figuring out what to eat. If you drive somewhere to run, pack a protein shake or a protein bar to have on your drive home.
Common Long Run Mistakes to Avoid
The biggest long run mistake to avoid is not being prepared. When you’re not prepared, one of these mistakes is more likely to happen:
- not fueling or hydrating before your run
- not packing the right fuel/hydration
- forgetting something essential on your run
- wearing the wrong gear
- going into the run with a negative mindset
The long run is a great opportunity to practice for race day. Set yourself up for long run success by following these tips.
How do you set yourself up for a successful long run?
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I’m doing long runs right now in preparation for my London Marathon, and these are great reminders!
I always need a hydro pack as well, where I pack my softflasks with water, gels and other things that might come in handy. And my pre-run fuel is typically oatmeal, it works well for me.
These are great tips. I hope to get to run long again. These days running three miles is a challenge. 🤷♀️
This is a great list. I’ve been terrible about fueling lately. I’m just waking up hungry and grabbing a quick spoon of peanut butter on the way out the door. I need to get a handle on that.