The long run is so crucial to a runner’s endurance goals that you’ve got to find a way to make it go right. Treat it like a trifle, and you’ll encounter unexpected suffering—both mental and physical. Treat it like a special event, on the other hand, and it will likely go much smoother.
Many runners, myself included, develop a ritual around their long runs. For example, I always organize my apparel the night before a long run, just as I do before a race. Whether I’m joining a group the next morning or going solo, I sleep better knowing that I won’t have to wake up and rummage around for my gear.
Far better to be fully prepared for your run. And for other important early-morning preparations. Like a cup of coffee, a slice of toast and jam, or whatever your needs might be.
I also check the weather forecast. It’s important to know the expected weather for longer-than-normal workouts. Indeed, nothing else will affect you as much as the weather and the way you prepare for it. I want to know about temperature, humidity, precipitation, and wind speed and direction.
True, I can’t change the weather. But I can make many personal adjustments. For example, I can change my start time by an hour or two, seek a course where I will have plenty of hydration options, or switch to a somewhat sheltered route if I’m concerned about high winds. Every veteran runner makes many small but effective changes for long runs.
Here’s one of mine: I like to have something to pop in my mouth during long runs. For many years now, a simple drugstore peppermint candy has been my favorite. I don’t kid myself about an energy boost. I doubt the candy contains more than a dozen calories. I simply find it pleasant and refreshing to let a mint dissolve in my mouth while I’m running.
If I’m going really long, say more than 15 miles, I might carry a commercial energy gel or block with caffeine. I don’t honestly get a major caffeine buzz from these things. But I’ve read enough studies with titles like “Caffeine Extends Endurance” that I’ve become a believer. Whether it’s mental or physical, I feel a modest lift after taking a caffeine shot.
Make special meals for special runs: The carbo-loading pasta party has become such a big part of the long-run/marathon tradition that I don’t feel right without spaghetti. On other nights before other runs, I don’t think much about my dinner meal. But I’ve been carbo-loading for fifty years before long runs, and can’t imagine changing habits now.
Of course, you can eat other carbohydrate-rich foods. It doesn’t have to be pasta. Let variety and your taste buds be your guide. Don’t let carb hysteria dissuade you. If there’s a time for sugar and other processed carbs, it’s the night before your long runs. The next day you can return to whole-grain foods.
Call in your buddies: Your weeks are likely so busy that you have little time to run with friends. Weekends are different, and long runs typically bring training partners and training groups together to support one another. Get in touch with others, and join or organize a group run. Almost nothing else will make your long run go better.
There’s no rule that says everyone has to go the full long-run distance—16 miles, or whatever it might be. You can join a group that’s going a lesser distance, and simply add miles before or after. Every mile with a group adds a little ease to your run. Or arrange for a training partner to meet you after the first hour. There’s nothing like a pick-me-up for the final 10 miles.
Pick a special location: Chances are you run similar routes during the week, from home, work, the YMCA, or wherever. You don’t have a lot of time, and certainly can’t afford to waste it. That’s one reason I’ve always run from home or work. Another: I hate the idea of getting into my private car and driving to my workout location. I’d rather preserve the environment while also minimizing wasted time.
That said, I relax these rules for weekend long runs. They are special, and I want to reward myself for doing them. I can’t imagine a better way to do this than by running with friends in a not-everyday location. So I’ll swallow a little eco-pride and drive to the park, trail, or long and scenic road. Whenever possible, I carpool.