Eight Long-Run Strategies

Marathon week is just eight weeks away, so the weekly long run is getting longer. Everyone should see at least two runs of 18 miles or more on their training schedule.  That can be daunting, especially for beginners. These are the runs that will build your stamina and confidence for race day and a little bit of advanced planning will go a long way.

Long runs take time and require advanced planning.  Check in with the important people in your life and make sure the day and time you are planning to do your run doesn’t conflict with anything else you may be committed to doing. Adjust your schedule as needed and let people know that training is a priority for you.  Block off enough time, including traveling to/from the location – as well as factoring in a well-deserved nap afterwards. 

Additionally, you need to plan the location for these runs.  Mercy Home runners in the Chicagoland area are encouraged to utilize the CARA training and the “power of the group.”  In addition to the regular long runs, CARA offers the Ready 2 Run 20 -miler. This is included for everyone in CARA training, although you still need to register.

If you are out of the area, look for opportunities to run events that will offer support such as hydration stations and pace groups, or at the very least find some running buddies so you don’t have to go it alone. 

Hydration – and electrolytes, not just water – are extremely important.  While you are going to need fuel and hydration on the run, it is important to drink water and electrolyte drinks throughout your training. Read labels to make sure your electrolyte drink contains potassium and magnesium as well as sodium.  Many drinks are all salt and sugar. 

Lay out everything you will need before, during, and after your run.  That not only includes clothing, but your watch, sunglasses, cap, rain jacket, hydration bottles or pack, gels, pre- and post-run snacks, your phone, and anything else you may need. Visualize your day from leaving your home to executing your run, to what you’re going to do immediately after and create a checklist.

In addition to the training miles, your long runs are also time to test-drive apparel, shoes, and fuel. After completing your long run take note of what works and what doesn’t and make adjustments. Assuming you start doing this during your 16 to 18 mile long runs, by your 20-miler, you should be finalizing race-day plans. Remember, NOTHING NEW ON RACE DAY! Work out the kinks now. 

Just like race day, you will have no control over the weather, so learn to be flexible. But get out and run regardless since you don’t know what race day will be like. The only exception is thunder and lightning, tornado warnings, hurricane force winds, or extreme heat.  In the cases of such extreme weather, I do recommend the treadmill, if you're unable to put off the run until the next day. A long run on the treadmill will certainly help you build the mental fortitude needed for those final miles of the marathon. 

If you do go out for a run on a hot day, adjust your pace accordingly.  A 10-mile mile in75 or 80 degrees takes a lot more effort than a 10-minute mile in 60 or 65 degrees. So run at the effort, not the pace. A good way to do this is to monitor your heart rate and run at a similar rate rather than the pace you run usually. 

As you build your mileage, you’re also probably getting stronger and faster. Resist the urge to go all out on your long runs. This is NOT the marathon, and if you don’t run at your conversational pace and instead treat the long run like a race, you risk blowing your marathon. 

If you sign up for an event such as an organized 20-miler, or even a half marathon as you move into your taper, DO NOT race it. Treat it like any other long run. Stay at your training (conversational) pace. Trust and obey the training plan.

Long runs can be challenging. But they are not the race. Long runs are where you learn what works and what doesn’t. You test your ability to fuel on the move. You confirm the apparel you’ve chosen for race day feels right.  If something is off, you adjust for race day or your next long run. Remember a bad long run doesn’t mean you’re going to have a bad race. Trust the process. Tap a nap and shake it off.