How to prepare for a long run
Great Question! This is a query that lingers in the mind any beginner feels when discussing long runs. When it comes to marathons, the day of the actual race will fetch you the result of all the training discipline that you follow the months and weeks preceding it. The long run offers the right platform to put all potential running and non-running marathon-day problems to the test. It also kinds of soothes the mind to believe that it has done this before and is very much capable of repeating it again! While the long runs can pose a challenge, adequate preparations for these compulsory training sessions can make it a little comfortable to pull it off without a bother. Below I have given a list of things that will help you preparing before and during this endurance workout.
Get Set the Previous Night
Most of us runners prefer to start early morning. Hence, it is good practice to set everything out before you hit the bed the previous night so that once you are up the next day, you don’t need to hunt for that sock, or wonder whether the jersey is in the dryer or the wardrobe! I have a list of things I checkout the night before I go on the long run, you can add or delete as per your convenience and preference.
- Running Jersey and shorts
- Shoes and Socks
- Hat (if I plan to start after dawn)
- Sunglasses
- Water bottle
- Foods for Fuel
- GPS watch (this is an option)
- iPod (music helps during a long run)
- Smartphone (this can act as a GPS too)
Insider Tip: The long run gives you the space and time to test your running gear and have a good understanding of what you would want to be part of the race day kit. If you experience any blisters or chaffing, you might very well want to change your gear in time.
Plan Your Route
Always plan your route the previous day, so that you don’t find yourself wondering whether to take a left or a right once you are on the road! Decide on how long you run; the distance you plan to cover and then the route you intend to take. Remember to stick to the plan!
Rest Well – Go to Bed Early
Ensure that you rest well the previous day. Maintain a not so heavy workout the previous day or ensure that you plan your workout such that the legs don’t tire much. Hitting the sack early and ensuring at least 8 hours of sleep works best. This will ensure that both your body and mind is relaxed. Adhering to this sleep pattern throughout the training period would be of immense help.
Wake Up Early
It is recommended to wake up early, give oneself time to do one’s morning routine before stepping out. Fuel up, use your restroom – this I would insist on using a few times especially make it a habit to use it just before stepping out. This habit will ensure that you don’t need to hunt for restrooms within the first 10 kms of your long run. Once you make this a habit, your body will follow suit and will replicate the same during race day. This discipline hence plays a pivotal role in your marathon training. You will be able to fine tune your body to listen to you only if you give it the preparation space in the morning, therefore, always wake up early, give yourself at least 90 mins before stepping out for the long run.
Plan Your Nutrition Intake
Take food that is high on carbohydrate for lunch and dinner the previous day. Avoid foods that are high on fibre, protein or fat on the day before the long run. Eating a light snack on the morning of the long run is recommended. However, if you prefer taking nutritional bars, you can do that as well. It is important to use the long run to experiment a little on the right foods that augurs well for you. There is no ‘one size fits all’ theory in this. Each individual’s body composition and need is different, hence it is best advised to understand what your body requires with respect to food selection. Target ingesting about 400-500 calories before embarking on a long run.
Hydrate
Your hydration plan should start as early as the previous day morning. Ensure that you are never water-deprived the previous day. Drink plenty of water on the morning of the run. Though some theorists suggest drinking 8 glasses of water before starting the day, I would suggest that you keep it to a count that is comfortable for you. Ensure that you are packed with enough fluids to take during your runs. Listen to your body – that’s the best judge of how much water you need. The frequency of hydration during the long run will depend on the weather- the humidity levels in particular, body composition of the individual, etc. It is recommended to carry sports beverages for any run that exceeds 60 mins of running time. Long runs always exceed that limit; hence, it’s important to ensure that your running route is planned accordingly with a place and space to get these drinks on the go.
Insider Tip: Drink water with electrolytes during the run during warmer months. For tropical conditions with high humidity levels, consume water every 20-30 mins.
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
