Long runs can be the most challenging part of training for a long-distance Race such as a Marathon, Ultra Race, or just trying to increase your regular running distance. Here are some long-distance running tips to make your regular long runs easier and good training for long-distance Races.
1. Hydrate and Eat Properly Before the Run
The two days before your long run (or your Race) should be healthy high-carb days. You should make sure that you increase the percentage of carbs in your diet, not the overall calories.
We should still have some protein, but before long runs, lower levels of protein and a bit more healthy carbs.
Drink plenty of water and non-alcoholic fluids. Not only does alcohol causes dehydration , but it can also prevent from getting a good night sleep. Before a run, long run or race, we should eat a small meal about 1 to 1 1/2 hours before we start running. We should choose some high-carbohydrates and eat lower fat, fiber, and protein. We should avoid rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
2. Take It Easy the Day Before
Make sure you get plenty of rest the night before, aiming for 7-8 hours of sleep. Take a good rest day the day or two days before a Race. If you do train the day before, it should be an easy short run or workout.
3. Avoid Chafing
Chafing can ruin a long run with painful chafing. Don’t assume that you’re not running long enough to chafe in the usual spots. Even just running 8-10 kilometres can lead to some painful chafing.
We should use these good brands
Or similar anti-chafing products (on feet, under arms, between thighs, nipples, etc.) to prevent chafing and blisters.
4. Run on a Softer Surface
If possible, try to run on a softer surface, like hiking on not too technical trail, or comfortable flat road, for your long run. A running trail or path is gentler on our body than asphalt or concrete, and running on it will help recover faster after our long run.
5. Do Long Runs at the Same Time as Your Race
If we’re training for a Race, we should make sure we do some of our long runs at the same time of day as the actual timing Race. And to get used to running at that time and also develop a pre-race routine and rituals we will be able to do on Race day.
6. Don’t Overdo the Kilometres
For long-distance Races, the risks of running more than 70% of kilometres than the race outweigh the possible benefits. Stick to your training schedule to avoid getting overuse injury.
7. Stay Loose
For long-distance runners, we should avoid to get tense in our shoulders and arms when we start feeling fatigue, it will also cause neck and back pain. To prevent tensing-up and bending by shaking, releasing our arms and shoulders regularly. Also, we should make sure we don’t clench our hands up in a tight fist, that tightness will radiate up our arms, to our shoulders and neck.
8. Take a Few Minutes Break
We shouldn’t feel guilty if we need to stop to get water or go to the toilet during our long run. Even taking a short break gives our running muscles a quick rest, so we will feel more energized and refreshed when we start running again.
9. Experiment with Clothes and Foods
Consider your long runs a clothing and gear trial for your race. You should try different foods on the run, such as energy gels and chews, and see what works best for you. Also, we should try to figure out what running clothes feel the most comfortable so we can start planning our race outfit. We shouldn’t try anything new on race day.
10. Stay Hydrated
We must make sure that we’re staying hydrated throughout the long run, especially when running in the warmer weather. We can carry fluids using a running belt carrier. When we feel ourself getting thirsty, we should drink some water or sports drink.
11. Practice Mental Strategies
You should take your long run as an opportunity to work on all the mental strategies that will help you through your race. Try playing mind games and using imagery, visualization, and self-talk to develop mental toughness. Building mental strength can help us deal with the discomfort towards the end of a long run or Race.
12. Take Care of Yourself Post-Run
Post-long run recovery is a crucial part of our training. We should do some mild stretching after our run, if we can tolerate it, will be efficient. And we should take an ice or cold water shower or bath to reduce muscle soreness and fatigue. Later in the day, to do some walking to loosen up our legs, will make us feel better. Also, we should do some good stetches and foam rolling later in the day.
After running long-distance, we need to replenish our fuel as quickly as possible, since muscles are most receptive to rebuilding glycogen stores within the first 30 minutes post-run. Doing so can minimize muscle stiffness and soreness, and help reduce our fatigue.
You should also make sure you rehydrate properly by drinking water or hydration powder post-run. How do we know when we’re hydrated? If our urine is dark not light yellow after our long run, we are not hydrating enough.
Focus On Your Nice Long Runs, Good Training, No Extra Kilometres, Nice Mental Wellness, Good Food And Hydration, Great Post-Run Recovery, Enjoy You Nice Long-Distance Runs Or Race!