All runs are important but depending on what your goals are, the longer run might be your most important run of the week. We’re not going to nail them all the time, but if we can consistently get most of them right en route to your race, then you’re setting yourself up for success.
Here are my top 10 tips to nailing your longer run:
1. Mentally prepare for them correctly. It’s not ‘just another run’:
If you haven’t prepared well for these, then you can get caught off guard. You know how the saying goes: “Fail to prepare, prepare to fail”. Try to get good rest leading into these so that you line up feeling nice and strong in order to give yourself the best chance of a beneficial long run. When you start fresh, it makes these longer runs a lot more enjoyable too.
2. Fuel sufficiently and correctly:
In my experience as a coach, a lot of runners under fuel on these runs which leaves you depleted and fatigued towards the latter third. Eat good carbs the night before and on the morning of your longer run. Aim to eat 1.5 – 2.5 hours before your longer run, even if that means you have to wake up a bit earlier. It’s giving your body a sufficient amount of time to digest the food. During the run, ingest around 50-80g of carbs per hour. It’s always good to try and get this in as a ratio of one third solids, one third liquids and one third gels. Whatever works for you on these longer runs, stick with that going forward and don’t change anything on race day.
3. Pace the run correctly, especially at the start:
You don’t want to go off too fast and struggle from half way onwards. That’s not fun, nor is it a productive way to train. It’s always a good idea to follow some sort of structure within these runs. Something like: warm up, 5 x 10 minute progression efforts, cool down. This is one way to ensure that you’re below your threshold for a long portion of the run and that you are able to develop that aerobic engine of yours.
4. Hydrate well throughout:
You’re looking to start very hydrated. If you’re worried about having to stop for a wee, that’s fine. All runners experience this and you’re much better off getting in extra liquid and stopping for a quick toilet stop, than dehydrating. Aim for small and regular sips throughout your runs even if that means you need to stop quickly at the shops or hide your bottle in a bush and do loops of a park. Hydration and getting in electrolytes are key.
5. Try stop or pause as little as possible:
Of course, you’re going to need to have a few stops during these runs to hydrate or go to the toilet but try not stop to rest too often. If you do this regularly, then your body gets used to it. When it comes to race day, you want to avoid stopping, so practise this as best as possible on these longer runs.
6. At least half your longer runs should be on a route similar to your race route:
Have a look at the course, terrain and elevation of the race you are targeting (if you are targeting one) and try and replicate something similar to that on your longer runs. If it’s a hilly course, then prepare for the hills and get that elevation in. Alternatively, if it’s a flatter, faster course, then pick a faster route to get that leg speed up, so that you’re reaching goal race pace for some of the run. Just remember that if you are racing a flatter race, it’s still very beneficial to do a hilly longer run every other week or so. Train on the hills, fly on the flats.
7. Run in the correct kit:
During your weekly runs, you want to be comfortable. Pick kit that makes you feel good and comfortable. I often say, you have to feel the part to run the part. Try practise in your race day kit at least once on a longer run.
8. Plan your route:
Sometimes, I find that if I’m doing a bigger marathon session, where I need to try and hit certain paces, then I’m better off doing loops of a park. It can get boring, I know, but at least it’s closed to traffic and you can focus purely on a session. Alternatively, if pacing isn’t crucial in that longer run, then keep things exciting by exploring new areas or doing new loops. You can plan your runs by using ‘Strava Routes’ which I find to be very helpful.
9. If you’re struggling for motivation, get others to join you:
People make running easier - it’s a simple as that. Often, you’ll get lost in conversation and the kms will fly by. Find a running buddy or a group of runners of similar ability and aim to do these runs with them, making them more enjoyable and holding each other accountable.
10. Get out early if it’s going to be warm:
Check the weather and if you know it’s heating up, then you’re much better off waking up early and getting your run done in the cooler part of the day. It’s not always easy to wake up early, I know, but always worth it -especially on those hotter days.
I hope you’ve found these tips helpful and can incorporate them in your longer runs.
Nail them and don’t forget to treat yourself a bit afterwards.
Onwards and upwards,
Boom Shakalaka!
