Long Run Strategies For Success

The long run is no doubt one of the most important weekly runs for long distance runners.  Getting through those key long runs to build endurance will better your chances of finishing your race and possibly earning a new personal best.  Here are some tips to refine and get the most out of your weekly long run. These tips would work for anyone who is training any long distance race of 10 miles or more.

Take A Hot Shower Before Your Long Run
Allow enough time in the morning to jump in the shower and rinse off with a nice hot shower. This helps loosen and wake up your muscles before you ask them to perform longer mileage.

Treat Each Long Run Like A Slower, Simulated Marathon or Half Marathon
Long runs are your chance to practice what you will do on race day. How you perform on race day has as much to do with the small things as it does all of the physical training. Go to bed early the night before your long run, avoid alcohol consumption which will dehydrate you and lay out your clothes and gear the night before so you are good to go. Try to train at about the same time as your race start time in the final weeks of your training.  Practice eating a pre race breakfast to find the right combination that fuels you up but doesn't make you feel too heavy. 

If You Are Going To Try New Things Early & Mid Training Season Is The Time
If you have not experimented enough with what carb snack works best for you during a long run do it now! Don't wait til race day. Go to your local running store and buy a selection of gels and nutritional snacks to try out over the final weeks.  Stick with what is well tested and feels best with your system.

Is It Time For Some New Shoes?
If you have logged more than 300 miles on your current pair of running shoes they may be spent. Another sign that your shoes are on their last legs are experiencing knee or heel pain that you have not had before. This is a sign that the cushioning in your shoes has worn down. I like buying a pair of shoes 9 -12 weeks before my race so I have some fresh shoes to tackle my longest long run in the 18 - 22 mile range. Then I would buy a second pair to break in a 1-2 weeks before your race as your official race pair. When you finish your race you will have 2 pairs to alternate between in the off season when your mileage goes down which will make both pairs last longer.

Don't Mess Around At Fluid Stops - Keep Moving Forward
Get more serious about keeping your body moving forward during long runs. Do not spend too much time standing around our chatting at fluid stops with your training partners. Stop, take down your fluids and move on even if you are walking first before you get back into your running stride.  When I am coaching my group out on long runs I usually shout out "drink and roll!" to remind runners to keep the flow moving forward.

Are You Running Your Long Run Slow Enough in Zone 2 to 3?
I know this sounds like a stupid question but I spend 80% of my time during long runs reminding people to run relaxed and SLOW in heart rate zone 2. Long runs are meant to build endurance and should not be run in oxygen debt. Running long runs too fast literally trains your body to slam into a wall on race day. Run slow and controlled on long runs and you train your body to use fat more efficiently as a fuel source. That is a good thing on race day and if you play your cards right and consistently run slower on these endurance runs you may drop a few pounds before race day. Just a reminder that your body cannot utilize fat as a fuel source in the absence of oxygen. If you can't hold a conversation with your fellow runnersdrop them and run with a slower pack.

Are You Training At Your Pace Or Someone Else's?
This goes hand in hand with my point above but at this stage in the game if you have done the training and some racing you should know your pace. If you are consistently running with someone who is way off your pace (too fast or too slow) you could be setting yourself up for failure on race day. Know your pace, practice your pace and execute your pace on race day. Don't run someone else pace or race for that matter.

Becoming A Morning Runner Will Really Help Your Cause!
No way around it, especially in the South here in Houston, most runners will do much better getting up and starting that long run before the sun comes up. Even when running your shorter mid week runs, when your schedule allows I would run them in the morning.  This will get your body used to performing in the morning when your race will be run. Also, the best time to run is right after your body has been horizontal and resting all night because important muscles like the calves are not yet fatigued from everyday activities. Most find that their bodies will perform much better in the am. 

Add Some Terrain To Your Training Runs
Here in Houston, Texas, we are lacking in the hills department. When you get a chance mix in some mid-week rolling hill workouts by shifting your workouts from flat parks like Houston's Memorial Park to bayou trails with some hills.  Freelance and add your own hills by randomly running off trail on grassy surfaces where it is safe to do so. You will be amazed how this will improve your pacing and race preparation over the course of the season.

Ladies - Stick With Flats & No Pedicures Pre Race!
I highly recommend that women runners ease off wearing high heels and stick to flats during the final days of their training season leading up to race day.  One thing women runners should avoid is a pedicure leading up to race day.  A pedicure will strip all of the foot callus away that you built up from solid training. Get used to it ladies!  Your feet will probably not be as pretty if you become a long distance runner. Save the pedicure for after the big race. Other than that minimize the use of high heels and wear flats every chance you get!

Minimize Extra curriculum Sports
If you plan on finishing a marathon and doing well, running must be your primary sport or activity.  Minimize playing other sports, pick up games etc because with all of the running you are doing this will increase your risk of injury dramatically. Save the tennis, pick up basketball games etc. for after race day. No one wants and ankle sprain just weeks away from race day. I am a big believer in strength training and cross training buy you can do too much of that too. Balance your cross training with your running making sure you get adequate running miles each week during your training season.

Book A Massage!
If you have not figured it out yet every distance runner should have their own go to massage therapist. Longer mileage weeks will take their toll on anyone so you want to build in a massage once in a while to work out the kinks, sore spots and problem areas during your training season before they become larger problems. Stick with a set weekly or monthly massage schedule you can afford. Also book your pre or post race massage now before you therapist gets booked up.

I hope those tips help!  If you want to go the distance, race well and have a shot at a new personal best, the long run is key!  Put these tips into play to get the most out of every long run mile!

Coach Michael Merlino
Founder, Head Coach
In Flight Running & Merlino Fitness