How to Prepare for a Long Run Tips & Gear
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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 half dozen miles or more, I have to put some serious thought and consideration into preparation when you effigy out how to gear up for a long run.
The times I oasis't, the experience has been less than ideal. Chafing. Dehydration. Runny Nose. These bug can make an 60 minutes and a half run all of a sudden feel similar torture.
How to Ready for a Long Run
About Long Runs
As I prepared for a vii-miler run in the by, which was a long run, and for an upcoming vi-miler the weekend afterward, it made me realize how many areas I usually focus on and think about earlier setting foot on the pavement. Then without further goodbye, here are my long run preparation tips.
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• Running Cramps: How to Stop Them for Proficient
• How to Recover After Your Run
Long Run Preparation
• Begin hydrating the dark before, or better, 24-hours before the run
• Fuel up with a hearty dinner the dark 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 sentry)
• Swallow before the run, simply not too much, and not too piffling (this can get tricky)
• Determine if a hand held h2o bottle or hydration belt is needed on the run
• Bring along fuel if needed
• Choice 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, utilise BodyGlide equally necessary
• Keep in mind a mail service-run recovery program including postal service-run fueling, hydration, stretching, etc.
• Consider any other necessities, such as bringing tissues, auto keys and a positive outlook.
Preparing for a Long Run
Breaking Up Longer Runs
During one long run I asked my running partner I asked if we could take 2 curt walk breaks. Then I realized I should ask, do you break up your long run? I was first to get that overheated feeling. We walked about 50 feet each time, and still managed to keep a bully pace overall.
I brought my handheld h2o bottle which was a lifesaver. I remember next time I tackle a long run I might break it upwardly and run a few miles, have a intermission, and then finish.
How to Finish Your Long Run
Run, jog, walk, crawl. Simply brand sure you get the mileage in. In the past I have fallen brusque on my long runs. Giving up. Exhausted. Can't get anymore. Well plenty of that. If yous accept to, just walk, OK? It's yet time and miles on your feet. Information technology counts. Here's how to stop your long run.
In the past I would would have said "My legs are tired." This year I said "Make sure y'all get the mileage in." I'g glad I did. That'due south how to cease your long run. Finishing your long run can be challenging only non impossible.
Long Distance Run
In Summary
It'due south important to prepare for your long run. At that place is a maxim though about never regretting a run, or workout for that matter, you will feel better for doing something rather than nothing – I promise.
I hope these tips on finishing your long run are helpful adjacent time you lot are out on the pavement or on the trails. I hope this postal service inspired y'all.
What routines or tips do you use to prepare for a long run?
*This mail was originally published in 2022 and has been updated and republished for accuracy and comprehensiveness.
Source: https://blog.hollyhammersmith.com/how-to-prepare-for-a-long-run/
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