Tips for Your Best Long Run Ever

Running is an absolutely fabulous sport. It’s relatively cheap, it doesn’t require learning a set of rules or other people to do it, and it’s proven to boost your physical and mental health. 

However, all those benefits can be easily forgotten a couple of kilometres into your first run, when you’re gasping for breath and wondering how long it will take to walk home.

If you’re keen to give running a proper go then these tips from some of the UK’s top runners, coaches and experts will help ensure that it’s an enjoyable and productive experience, rather than a frustrating one.

It’s not only running rookies who will benefit from this advice either. If you’re an experienced runner keen to improve your best times or become a more accomplished runner, then you’ll find several useful tips in the Performance section in particular.

While the distance may vary depending on your end goal, there is one key element found in just about every running training plan: long runs.

What is a long run?

In running, long runs refer to exactly what you might expect: a long-distance run. 

Whether you’re training for a 5k or a marathon, your plan will likely include weekly long runs.

Long runs are typically farther in distance than every other weekly training run. They are usually scheduled in a plan to occur on weekends and are often completed at a slow, easy pace.

How long should a long run be?

The length of a long run is determined by two factors: your training goals and your current fitness ability.

If you are just getting started and want to train for a 5k, long runs will likely max out around 3-4 miles in length. If you are training for a marathon, your long run distance will gradually increase until it peaks somewhere at 20 miles.

While the specific distance may vary, long runs usually peak at a distance that is challenging for the runner, both mentally and physically. 

These long distances can feel incredibly intimidating before and even during the run.

If your “long runs” do not push you both physically and mentally, then you are missing a great deal of the potential growth that comes from long-distance running.

How often should you do long runs?

Determining how often to include long-run training is relatively straightforward. Just about every runner, no matter their training goals, will benefit from including long runs once a week.

Completing long runs more frequently than once a week might interfere with your body’s recovery time, eventually leading to overuse, injury and burnout.

Incorporating long runs less often will still provide you with some mental and physical benefits, but will likely not be enough for you to reach your full potential as a long-distance runner.

One Key Long Run Tip

Right from the start, you should begin to include long runs once a week in your training.

Many beginner runners assume that because their goals are not yet to the point where they require “long-distance training”, they do not need to include long runs.

However, long runs don’t have to be a single run of twenty miles. The distance of your long run will change depending on your end goals. As you begin training for longer long-distance running events, your weekly long runs will increase in length.

A long run might involve only a few miles when you first begin running. The key to successful long-run training is following the concept of including one run each week that pushes your limits, both mentally and physically, in terms of distance.

Whether your weekly long run involves finishing 5 miles for the first time or completing the final 20 miler of marathon training, all runners relate to the amount of physical and mental energy involved with completing the “long run”.

Long runs are a staple in any training plan

Just about every distance runner knows the feeling of completing a run and feeling mentally and physically spent. These runs challenge us to complete distances that may feel impossible even as we begin.

While long runs are meant to challenge your body, they don’t have to feel miserable. It is possible to finish a long run feeling strong and capable, rather than tired and exhausted.

Preparation

Have A Plan

Whether your aim is simply to finish your first proper race or smash your marathon personal best, you need a training plan or else you run the risk of getting nowhere fast.

Generic plans are available for free and based on achieving a set distance in a target time, and many runners have used them to good effect. 

Make sure it’s been put together by an expert and that you understand the rationale behind each session. This will allow you to make small changes based on your weekly schedule and how you progress.

Choose The Right Type Of Shoe

First, consider where you’re going to be running and buy shoes that will be suitable for the terrain. If most of your training is off-road, then road shoes with built-up heels are unsuitable because you will be more unstable and could turn an ankle. 

Similarly, a pair of trail-running shoes with deeply studded outsoles will be very uncomfortable on paved roads, because the studs will press into the soles of your feet.

The two main types of road running shoes are neutral and stability shoes, with the latter designed for runners who overpronate. 

If you’re not sure if you overpronate, it might be worth getting your gait analyzed.

Go For A Trial Run

Buying your running shoes is a big investment – so you should always test any shoes properly before buying them. 

Padding around on a carpet in the shop certainly won’t replicate how the shoes will feel when you’re running in them. Instead, you should “road test” them on an in-store treadmill.

Don’t Wear Your Shoes Out

Your running shoes will take a great deal of pounding across a wide range of surfaces and in all weather, so they will need to be replaced fairly frequently. Generally, you should replace a pair after 500-600 miles (800-960 km). 

Exactly how often you need to buy new shoes will depend on your weight, running style and choice of terrain, but you should always avoid trying to squeeze a few extra weeks out of shoes that are evidently worn out because the shoes won’t give you the protection you need and you’ll increase your chances of getting injured.

Performance

Run Your Routine

The key to becoming a better runner, whatever your distance, is consistency. The more regularly you run, the sooner you’ll see an improvement in your cardiovascular fitness, an increase in both your sustainable pace and your all-out speed, and better recovery.

This only applies if you follow a sensible, realistic and progressive training plan, and be smart with how you execute it. 

Schedule long runs on days when you are most likely to be able to fit them in. You need to be consistent, but you also need to be realistic.

Mix Up Your Runs

The more you run, the better you tend to get at it – but after a while, you will need to vary the type of runs you do to continue improving. 

If you go hell for leather every time you’ll burn out or get injured, and if you stick to relaxed plods you’re unlikely to get any faster or fitter. 

In general a good training plan will be mostly easy runs, interspersed with one speedy intervals or hills session, one tempo run, and perhaps one long run each week.

Work On Technique

When you first start running you’ll find that you make huge gains purely by being consistent as well as increasing the frequency and quality of your training. 

Over time, however, you might also benefit from tweaking your running form, though trying to change this without an expert on hand can be tricky.

How to Master the Long Run

Long-distance running doesn’t have to feel miserable! Try these long-run tips during your next training season.

Don’t dwell on it. 

Putting too much focus on an upcoming long run can really stress your mind out. Obsessing about the upcoming distance won’t make it any more meaningful or easier. In fact, it may take away some of the benefits from your current runs.

If you’re nervous about an upcoming long run, acknowledge the fact that it is a long distance and then take your training one week at a time. Preparing your mental game for the long run is key.

Plan to prepare for your long run the night before, and try to avoid thinking about it until then. Focus on completing your weekly runs, speed workouts and cross-training.

Incorporate yoga and stretching before your long run.

Making a point to go easy on the cross-training and adding a few recovery stretches will help your body prepare for the upcoming long run. There is nothing worse than starting a long run feeling tired and sore from the beginning.

Schedule your workouts to include an easy run or cross-training the day before your long run. Some great ideas for beginners are recovery runs or a simple yoga routine.

Planning to go easy on your body the day before will give your mind and body a chance to recover from any training done so far, helping you start your long run feeling fresh and energized.

Focus on hydration leading up to your long run. 

Even if you try to drink tons of water the morning of your long run, your body still won’t feel as good as if you’d been drinking water consistently a few days before.

Dehydration plays a significant role in your running performance. If you find yourself feeling sluggish on a majority of your easy runs, chronic dehydration may be to blame.

Make a point to focus on your water intake during the week of a big long run. Swap the sodas and alcohol for water to help set yourself up for your best long run ever.

Try a shakeout run the day or two before.

It may sound counter-intuitive to run the day before a long run, but oftentimes completing a few easy miles can prevent any soreness and serve as both a mental and physical warm-up for the following long run.

The key to a successful shakeout run is completing it slowly. You’ll want to run these miles at a nice, easy pace – your long run pace or even a little slower.

Remind yourself that these miles serve the purpose to help your body relax, and are not a time to push yourself. If you’re nervous about an upcoming long run, completing a short shakeout run the day before may help ease the nerves and provide a healthy distraction.

Fuel up with the right breakfast.

Finding a pre-run meal or snack that doesn’t cause any digestive issues is key for long run success. 

Everybody is different, so finding a breakfast or snack to which your body responds well to may take a bit of experimentation.

Take in fuel before you feel hungry on the run! 

Don’t wait until you feel hungry to fuel during your run. Make a plan to take in fuel after a certain amount of time or distance, rather than waiting for your body to send hunger signals. By the time you feel hungry, it’s likely too late.

Staying ahead with your fueling will ensure you are never depleted and have plenty of energy to continue. Take in small bits of fuel consistently throughout your long run to feel your best the entire time.

Break up the distance of your long run. 

This mental trick is my favorite long run tip. Rather than heading out and back for an 18 miler, try breaking up the distance into smaller portions, like running three 6-mile paths instead. This works especially well if you have the option of running in multiple directions.

Use this strategy to break up the monotony of long-distance running, make the distance feel much more achievable, and keep your mind fresh and focused during the run.

Run by feel and not by pace. 

If you’re feeling really nervous, remember that 18 miles is 18 miles – whether you walk or run.

Reminding yourself that you will be able to complete the distance no matter what pace you run is helpful when the distance feels especially daunting. Don’t be afraid to walk.

The purpose of a long run is to complete the distance, not run at a certain pace. Your long runs should always be completed at an easy pace.

Take breaks when you need them, and remember that pushing yourself too much may actually harm your training rather than help. Be proud of yourself for finishing regardless of your pace

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