Running Tips for Long Runs
Ready for long distance running?
Well, running tips for long runs can be hard to find and complicated for beginners.
Because we are training for a marathon, we are fitting in some nice long runs and learning a lot along the way.
We’ve run a few half marathons on the weekends and it has taught us a lot about going for a long run.
{and made me think about a whole list of other things I never thought about before running! What can you add to the list?}
And also a list of things to tell yourself pre-race!
All important… but when it comes to those long runs…
Not having a running gel or enough water or a kleenex or the right shoes will teach you very quickly what you need to make the long runs successful.
1. Research!!! I can not stress this enough. Do your research. Where are you running? What is on the trail? What are you training for? Research it all. I love running websites, blogs and even running facebook pages! Read, google and do your homework before running a long run.
2. Be prepared. Your body needs some prep before going on a run longer than 5 or 6 miles. How much sleep did you get? What did you have for breakfast? Are you hydrated? Running 13 miles isn’t something you just decide to do at the last minute. {Jeremy did it and spent days recovering} Start planning for it a few days ahead of time. Block out the time you’ll need to run. Check the weather. Eat low fat carbs the day before and the morning of your run. Have your gear ready for a long run. Dress in layers. Comfortable, good running layers. Wear solid running shoes that you’ve run in before. Once you get 7 or 8 miles away from home, you are stuck with what you have so be prepared!
3. Pack your gear. We have a camelback that Jeremy wears and I have a running belt which I mistakenly called a “fanny pack” on instagram. No fanny packs. Just running belts. Pack a charged phone, your keys, ID, kleenex, chapstick, running snacks and plenty of water… whatever you think you might need on a long run should be packed and ready to go.
4. Invest in some snacks. Lightweight running snacks are so important on a long run. Visit your running store, buy a few different kinds and give them a try. Find one you like and have it ready for the long runs. Also when thinking about snacks, if you are training for an official run, find out what kind of snacks they will have at the race and how often they will be available for runners during the run. Map our your run and your running snacks accordingly as you practice. This helps get your body in sync for the run! We try to drink water every mile or every 15 minutes and eat our running snack around the 5-6 mile mark.
5. Find a training plan that works for you. Since we are prepping for our marathon with plenty of time to train, we are making sure that we increase miles and speed very slowly. This greatly reduces the risk of injury. Don’t go for the hardest plan just because you think you should. Be honest about your ability and train with that in mind. Remember, run those long runs with purpose and don’t overdue it. Take them slow and run for the joy of running and the intent of running for time not miles. Long runs build endurance and teach your body to breath. Enjoy them!
My stomach was in knots the first time we decided to run 12 miles. That was double what I’d ever run before.
Now, we’ve hit 13.1 and planning a 15 mile run soon.
All with the 26.2 planned for spring in PARIS!
Updated: WE DID IT!
Researching, prepping, investing and training well are a HUGE part of running those long runs.
What advice do you have for long runs? What is something you’ve learned about preparing for a marathon?
I’d love your advice and input!
Shopping List:
- Running Belt
- Arm Band
- Saucony Shoes – love them all
- HH Capris – wore these for the marathon
- Injinji Toe Socks – they saved my toes on marathon day!
- Rungoo – for blisters. again, saved my feet
- TomTom Running Watch – simple, easy to read and a great running watch
- GU Snacks – taste good, full of energy, and light to carry in your belt
- Camelback – necessity!
- Earbuds – having GOOD ones is very helpful on long runs!
- Larabar – for that post race hunger
What product do you love for those long runs?
Also, you can read about our first half marathon here!
A few other running posts:
15 Running Helps for New Runners
– Gradually build up fitness & distance
– Do strength work & stretch on a regular base as running performance doesn’t happen only on the roads or trails
– Start slow and save some energy for the latter part of the run
– Discover through running by running new courses
– Keep in mind that long distance running requires a certain physical fitness level but it requires even more mental strength
http://www.myyogatrail.com
Variety is the key I found to keeping the runs interesting. I run new routes all the time and like to head off road for the long slow runs, I explore and often take new paths so I’m thinking about other things and the running just happens.
Also if friends can tag along for part of the run, that helps a lot. Knowing someone is waiting to run the final 5 miles of a 15 keeps you going for the first 10!
oh that is great info!! I love the idea of having a friend meet up with me for a few miles! fun!
Keep it fresh! Mix it up. Run new routes, run with friends, run alone, run with different groups, photojournal your long run. Whatever you can do to prevent monotony; do that. The greatest enemy to completing long runs isn’t a lack of fitness, it’s boredom. Do whatever you can to keep the run fun and exciting and you’ll find it feels a lot easier.
Yes!! I’ve read that boredom can be a huge enemy on long runs! Great tips!