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How to Prepare for a Long Run

April 6, 2012 By Holly Hammersmith 6 Comments

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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 when you figure out how to prepare for a long run.

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

Prepare for a Long Run

Long Run Preparation

As I prepared for a 7-miler last weekend, which was a long run, 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.

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• Running Cramps: How to Stop Them for Good
• How to Recover After Your Run

Prepare for a Long 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 (or bring a running watch)

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!

Prepare for a Long Run

Long Run

Prepare for a Long Run

In Summary

It’s important to prepare for your long run.

What routines or tips do you use to prepare for a long run?



Filed Under: FITNESS, WELLNESS

About Holly Hammersmith

Holly Hammersmith is an independent writer and editor. She blogs about how to keep a healthy home and lifestyle. Topics include wellness, household, saving money, gardening and more. Holly lives in Cleveland, Ohio, with her husband, preschooler daughter and rescue dog Lulu.

Comments

  1. Jessica B. says

    April 6, 2012 at 9:02 AM

    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”.

    Reply
  2. Faith @ For the Health of It says

    April 6, 2012 at 9:39 AM

    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!

    Reply
    • Holly says

      April 6, 2012 at 10:52 AM

      Oh yes! I get especially paranoid about restroom breaks. Of course drinking all that water to hydrate exasperates the problem!

      Reply
  3. Julie @ Am I There Yet says

    April 7, 2012 at 10:49 AM

    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!

    Reply
  4. Danielle says

    October 17, 2012 at 10:24 PM

    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!

    Reply
    • Holly says

      October 19, 2012 at 9:13 AM

      Good luck at your relay Danielle! Thanks for the comment.

      Reply

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