Training Tips for Long Runs
NYC street art mural by The Royal KingBee. Photo by Marques Jackson Photography.
By Marnie Kunz
Whether you're training for the NYC Marathon or want to increase your endurance for a 10K race, long runs are the key to getting there. All long-distance races require doing long runs to build your stamina. A weekly long run also helps improve your running efficiency and fitness level. Before I offer my coaching tips for long runs, we’ll explore what long runs are exactly and how you can do them.
What Are Long Runs?
Long runs are prolonged effort runs that improve your endurance. Long runs are once-a-week runs that usually include 20 to 25 percent of your miles for the week. So if you run 25 miles a week, for instance, your long run may be 6 miles. Long runs can range from 5 or 6 miles up to 25 miles or more for marathon runners and ultra runners.
Benefits of Long Runs
Long runs offer many benefits, with the first one being better cardiovascular health. Doing long runs improves your heart and lung health and boosts your overall fitness level.
Long runs also improve your endurance, training your body and mind to go farther and longer. Long runs increase the number and size of mitochondria in your body, which provide more energy for your muscles to keep moving. Long runs also build your leg strength, which helps you continue to run even when fatigued.
Long runs also burn a high amount of calories and burn fat for energy. After an hour of slow running, your body will tap into fat-burning mode instead of burning carbs. This helps your stored carbs last longer as an energy source.
How Often to Do Long Runs
For most training programs, I recommend doing a long run once a week. The long run is considered a hard training day, so follow your long run with rest or an easy recovery workout the next day. Walking is one of my favorite ways to recover from long runs (see the 15 Benefits of Walking for Runners for more walking tips).
What You Need for Long Runs
When you are preparing for your long run, it’s important to include hydration and fuel for your run. For hydration, I recommend water with electrolytes (Nuun tablets are my favorite) or a sports drink. If your long run is over an hour, then you will need fuel and hydration. Also, if you are running in high heat or humidity, you’ll need to pack extra hydration. (Check out my tips for running in the heat for more help).
For running fuel, there are many options and it will take some experimentation to find the one that works best for you. There are sports gels, sports bars, and natural foods to choose from for fueling your run. When you are running for longer than an hour, then your body needs carbs to keep you fueled. Running fuel will help you stay running strong and prevent energy crashes. (See our running fuel post for more details on fueling for long runs).
Training Tips for Long Runs
Here are some training tips for long runs to help you build your endurance and enjoy your long runs more:
Amazing views on a long run in Dumbo, Brooklyn.
Do one long run a week.
Do a long run once a week, on a day after an easy workout or rest day.
Take a rest day after your long run.
Take a rest day or do an easy run the day after your long run so your body can recuperate. Going for a walk will help work the lactic acid out of your muscles the day after a long run.
Gradually add distance.
Gradually add miles to your long run. Follow the progressive overload principle and don’t add more than 10 percent to your long-run miles from the previous week. So if you run 10 miles for your long run, for instance, you can add 10 percent, which is 1 more mile, to run 11 miles the next week.
Stay hydrated.
Drink 1 to 2 sips of water with electrolytes or sports drink every 1-2 miles for your long runs. Runners’ tolerance for sports drinks varies, so test them out on your long runs before deciding to drink them during a race.
Eat Soon After Finishing.
Eat within 30 minutes of finishing your long run. Eating will help replenish depleted glycogen so your muscles can recover more quickly. You will need a combination of carbs and protein, with at least 20 to 30 grams of protein to help with muscle recovery. Try a piece of fruit such as a banana for a quick sugar surge as well as vitamins and minerals plus some protein like almond butter, a protein smoothie, or protein pasta. Here are three quick and easy post-workout meals to help you refuel.
Go slow.
Slow and steady wins the long run. Keep your pace steady and don’t start out too fast. For most runners, doing a long, slow run is the best way to build endurance. Sometimes it’s easy to get too excited and start too fast in a long run, but you will regret it later in the run. Keep your enthusiasm at bay and settle in for a steady, comfortable pace. (For advanced runners, adding a few bursts of speeds is an option during long runs, but in general, a steady, consistent pace is best for long-run training).
Take running fuel.
During runs of 7 miles or longer, take running fuel such as sports gels or bars to give your body an energy boost. Experiment with different flavors and consistencies to determine what works best for your stomach and energy level.
Listen to music.
Create a long-run soundtrack. Make a playlist that gets you pumped up or listen to your favorite podcast or audiobook during your long run. This will help you stay motivated and entertained on your run.
Run with Someone.
You can run with a running buddy for extra support. If your running partner isn’t training to run as far as you, have them meet you mid-run to help you stay motivated during the challenging final miles.
Celebrate your milestones.
Congratulate yourself! Celebrate your long-run milestone and help yourself rejuvenate with a soothing bath (Epsom salts are great to ease sore muscles), some restorative yoga, or other relaxing activity you enjoy. Celebrating your milestones is vital to staying motivated and positive, and enjoying your training. You're doing great, be proud!
Are you doing long runs for an upcoming race? Tag @Runstreet on Instagram to get cheered on. Need a training plan to crush your next half marathon or marathon? Head to our Training Center for everything you need.
Happy running to you!😊
Related Posts: Marathon Training Guide for All Levels, Running Pace Chart for All Levels, Long Run Tips from a Run Coach
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
