5 Tips To Help You Prepare For Your Next Long Run

As you get increasingly into running, long runs become an integral part of your weekly routine. While after multiple weeks of long runs, you will start to get used to them, they can initially seem quite daunting. Because of this, it is important to prepare yourself as best as possible and set yourself up for success. 

We have compiled this list of some tips and tricks to help put your mind at ease about long runs, and also help prepare you as best as you can to ensure you ace your next long run. 

How Long Is A Long Run? 

The term ‘long run’ is used a lot in the running community and is something that a huge percentage of experienced runners swear by. However, there is no set rule for how long a long run should be. In fact, what one runner classes as a long run may be completely different to what another runner classes as long. 

To put it simply, a long run is the longest run that is completed during the week. Whether that is 10k, 15k, 21k, or 30k is dependent on a runner's experience, weekly mileage, and training goals. 

What Is The Purpose Of A Long Run? 

There are several reasons why so many experienced runners swear by the addition of a long run into their weekly training schedule. The most notable reason is its ability to help build your aerobic endurance. This is because they are phenomenal at training your lungs to increase their aerobic capacity. 

Another common benefit of long runs is the fact that they can help to improve the muscular strength and endurance needed for running. This is because long runs help to increase the mitochondria in the leg muscles which allows oxygen to quickly be turned into energy and reduces lactic acid buildup. 

In addition to this, one of the most vital benefits of a long run is its ability to build mental resilience. When you are out on longer runs, it is easy to feel like you want to give up. But pushing through those thoughts and the tiredness that you will inevitably feel will only make you a better runner. 

How Fast Should A Long Run Be? 

Similarly to the answer of how long a long run should be, there really is no definitive answer as to how fast a long run should be. This is because there are a huge number of factors that need to be taken into account. Things like ability, distance, injuries, recovery, and weekly mileage all need to be considered. 

As a general rule though, long runs should typically be run at ‘easy’ and conversational paces. This is because they are less about speed, and far more about building the endurance of a runner. Because of this, a long run should never be about how fast it is completed and more about the benefits you get from the run and the reward of completing the distance. 

5 Preparation Tips For Your Long Runs 

Preparing for the long run is vital. It not only allows you to better rationalise the thought of long-distance running but also prepares you and your body to be able to perform at a high level for a longer period. Below we have listed 5 tips to ensure that you are properly prepared for your long run. 

Choose Comfortable Clothing 

One of the most important tasks that should be completed well before running is to plan out what you are going to wear and ensure that it is comfortable. Most of the time, when on a long run, you will be running for between 1 and 3 hours. Therefore it is integral that you choose clothing items that you will be comfortable in for prolonged periods of time. Light layers are always a good choice as they keep you warm throughout, without being too heavy or sweaty.

Opting for clothing that is breathable and sweat-wicking during long runs is essential for staying comfortable. Due to the constant movement for long periods of time, clothing that is ill-fitting or made from uncomfortable materials can lead to a runner's worst nightmare, chafing. 

When choosing the correct clothing for long runs, take these into account: 

• Make sure the clothes are breathable
• Make sure the clothing is sweat-wicking and can reduce excess moisture from sweat
• Seamless fabrics reduce the risk of irritation and chafing 
• Avoid cotton as it absorbs moisture and becomes very uncomfortable 

Properly Fuel Yourself 

Another important tip is to make sure that you are properly fueling yourself before, during, and after your long runs. This is because, during the long run, your body will use a lot of energy in the form of glycogen. To keep the high level of glycogen stored needed to fuel a longer run, you need to be consuming significant amounts of carbohydrates. 

To perform at your best you should look to consume a carbohydrate-heavy meal around 2 hours before your run. During the run, your body needs around 40-60 grams of carbohydrates an hour to maintain maximum performance. Therefore, if your run is longer than an hour, taking on nutrition during your run could be beneficial. 

Check out this article that looks at the best snacks to consume while running. 

 Plan Your Distance & Route

One of the best ways to mentally prepare for your long run is to set out exactly how long you are going to run, and the exact route you will take. This not only makes it easier to get up and get out the door, but it also sets a concrete goal in your head as to the distance you want to run, and thus keeps you accountable throughout. 

When taking to the road with no route in mind, it can be very easy to overshoot or undershoot distances. This can often have you walking home an extra couple of kilometres or have you running up and down the road continuously until you hit your intended goal. 

Ensure You Get Enough Sleep

Getting sufficient sleep is vital when preparing your body and mind for the long run. This is because good sleep provides the body with a huge number of mental and physical benefits that can significantly improve performance. It is also so important because of the negative effects that poor sleep can have on the body's ability to perform. 

The main benefits of sleep to performance are: 

• Reduce Fatigue 
• Improve Mental Sharpness 
• Improve Muscular Repair 
• Injury Prevention 

Warm Up Before Your Run

One of the best ways to physically prepare yourself for the long run is to ensure that you sufficiently warm up. Ensuring that your muscles and joints are warmed up before going on long runs is vital to making sure you can perform at your best and also significantly reduce the risk of injury. 

In addition to this, warming up properly allows you to increase both the blood flow to your muscles and the range of motion in your legs. An increased range of motion helps to benefit the efficiency of your running and should help reduce the build-up of muscle fatigue in your legs.

You can use distance programmes or handy run coaching apps to help schedule in your long runs and your overall training. Examples include Runna, who provide the realbuzz community with two weeks free to get started. Find your next event…