Long runs are a great opportunity to practice your race day nutrition, gear, as well as your race day routine. It gives you a better sense of what you can expect after being out on your feet for an extended time. You will most likely have heard other runners talk about “time on your feet” and that is exactly what a long run can teach you.
At times, long runs can feel therapeutic, for others it can be a way to build a connection with your running buddies. Here are some of the mistakes that are often made when it comes to the (most likely) weekly long run:
This, in a way, is understandable as many of us have more free time over the weekend and therefore we want to get the most out of a weekend run. We feel like it needs to be long and hard and, in some ways, make up for the lack of intense workouts during the week. Slow down, make the long run enjoyable and run at an effort that will allow you to recover in time to incorporate speed or tempo workouts during the week.
There is certainly room for short, calculated water/nutrition stops during a long run, but remember that on race day, you won’t have the luxury of pausing the clock. Instead of stopping regularly for no real reason, try combining less/ shorter stops with a slower overall effort/pace to build your endurance system.
If you do find yourself to be in the second group of dreading the thought of a long run, then I have good news for you: You are capable of changing this and it starts with reminding yourself that you are capable of doing anything that you put your mind to because you are a runner and runners are designed to overcome difficult things. If long runs are your worst nightmare, then try putting on your favorite gear, find yourself some friendly supportive company and go at a pace that you can have a comfortable conversation. Learn to love the long road and try to build on them weekly by increasing the distance and pace on week at a time.
For runners who are experienced and perhaps looking for ways to improve on their marathon PB’s, the long run can be a great way to work on it. Try to incorporate short tempo effort in your long run but remember that this should not compromise or replace your workouts during the week.
Here are examples of incorporating tempo into your long runs:
Remember than the long run is NOT the race! Don’t burn all your matches by running long runs too hard, too far or even too frequent! It is important to hydrate and fuel well the night before your long run. It is also an opportunity to work out what to eat the night before your race. It is always a good idea to make notes of what you eat the night before and how you feel during the run. This way you will learn what works for you and avoid making the mistakes twice.