Preparing for a long run, for me, is different than preparing for speed work or a tempo run. With any run 6 miles or more, I have to put some serious thought and consideration into preparation.
The times I haven’t, the experience has been less than ideal. Chafing. Dehydration. Runny Nose. These issues can make an hour and a half run suddenly feel like torture.
Prepare for a Long Run
As I prepared for a 7-miler last weekend, and for an upcoming 6-miler this weekend, it made me realize how many areas I usually focus on and think about before setting foot on the pavement. So without further adieu, here are my long run preparation tips.
Related blog posts:
• My Running Journey: A Look Back
• New to Running? 5 Items You Need to Have
• Running Cramps: How to Stop Them for Good
• How to Recover After Your Run
Prepare for a Long Run
- Begin hydrating the night before, or better, 24-hours before the run
- Fuel up with a hearty dinner the night before
- Check the weather and dress properly (I like Runner’s World What to Wear best)
- Charge GPS Watch and/or map a route online beforehand
- Eat before the run, but not too much, and not too little (this can get tricky)
- Determine if a hand held water bottle or hydration belt is needed on the run
- Bring along fuel if needed
- Pick out the proper shoes (My Pearl Izumis cause blisters at mile 3, but the Asics are golden for long runs!)
- Assess situation for potential chafing, apply BodyGlide as necessary
- Keep in mind a post-run recovery plan including post-run fueling, hydration, stretching, etc.
- Consider any other necessities, such as bringing tissues, car keys and a positive outlook!
What routines or tips do you use to prepare for a long run?
Drinking water the day before is key. I notice a huge difference if I drink water the night before or not. Or if I go out drinking the night before. I think a lot about my long run and get myself pumped up. I plan a fun route that passes my favorite places. Or I pass places twice so 2 hours later people can go “that girl is still running, crazy”.
I haven’t done a long run in a while, but my golden tip was go to the bathroom beforehand! Kind of a “duh” idea, but there have been several instances where I was all…screw this, I have to pee…but no place to stop!
Oh yes! I get especially paranoid about restroom breaks. Of course drinking all that water to hydrate exasperates the problem!
I make sure i get up in time to eat a good pre-run breakfast. But before I do that, I always take an Imodium. Sounds so crazy, but if its a really long one, it helps me avoid crapping and other running unmentionables. Make sure you get good sleep, drink plenty of water, and like you said, take a positive outlook!
I have my first 6 mile relay on Sunday. Thanks for the tips. I am mostly concerned about what to eat beforehand. I was told maybe an egg and toast were best but no dairy!
Good luck at your relay Danielle! Thanks for the comment.