Got a big race coming up or just love the feeling of a solid, steady jog? Long runs are the backbone of any endurance program, but they don’t have to feel like a chore. Below you’ll find quick, no‑fluff advice on how to plan, gear up, and recover so every long run leaves you stronger, not exhausted.
First thing: know why you’re doing it. Are you training for a half‑marathon, building base mileage, or simply improving cardio? Set a clear goal and pick a distance that matches that goal. A good rule of thumb is to increase your weekly long run by no more than 10% – that way you stay safe and avoid burnout.
Pick a route that matches the terrain of your upcoming race. If you’ll be on trails, add a few hill repeats or soft‑ground sections. If it’s a road race, stick to pavement but vary your pace a bit to keep the body guessing. Using a GPS watch or a phone app helps you track distance, pace, and elevation without breaking your flow.
Timing matters, too. Early morning runs keep you cool and free up the rest of the day for work or family. If mornings aren’t your thing, aim for a time when you feel most energetic – often mid‑afternoon after a light snack.
Nutrition can be a game‑changer. Eat a balanced meal with carbs, protein, and a little fat 2‑3 hours before you head out. For runs over an hour, carry a small snack – a banana, an energy gel, or a few dates – to keep blood sugar steady.
Running shoes are your best friends on long runs. Look for a pair with good cushioning and enough durability for 500+ miles. If you’re not sure whether your shoes need replacing, check the wear on the outsole or the midsole compression – worn‑out shoes can cause aches that slow you down.
Clothing matters, too. Choose breathable, moisture‑wicking fabrics that prevent chafing. In cooler weather, layer a light jacket that you can easily pull off if you get hot. In the heat, a hat and sunglasses protect you from glare and keep you cool.
After you finish, don’t just sit down. Do a 5‑minute walk to bring your heart rate down gradually, then stretch the major muscle groups – calves, hamstrings, quads, and hips. Hydration and a protein‑rich snack within 30 minutes help start the recovery process and refill glycogen stores.
If you run several days a week, schedule an easy or rest day after a long run. This gives muscles time to repair and prevents injury. Add a short strength session – bodyweight squats, lunges, and core work – to keep joints stable for the next big mileage week.
Finally, listen to your body. A slight niggle is okay, but sharp pain is a sign to back off. Adjust your distance, speed, or rest days as needed. Consistency beats intensity when it comes to building endurance.
Long runs don’t have to be a grind. With a simple plan, the right shoes, and smart recovery, you’ll find yourself looking forward to those longer miles and seeing steady improvements in speed and stamina.
Wondering how many 20-mile runs you should tackle before your marathon? This article breaks down why 20 milers matter in marathon training, how many you really need, and what the science and pro runners say. You’ll get practical tips about fitting long runs into your schedule and staying strong till race day. We’ll cut through myths and give you advice you can actually use.