What to Prepare for a long run ?

Prepare properly for these long training sessions will make this workout much easier to accomplish, as it may be quite difficult to complete as it is not an event. Below are areas of concern that require your careful preparation prior to, and during your long run. Let’s assume that your long run is scheduled for Sunday morning.
Food / Water

  • Eat meals high in carbohydrates for Friday and Saturday. Choosing the right foods is important (an area self experiment).
  • Avoid foods with excessive proteins or fats content all day Saturday.
  • Begin hydrating on Saturday.
  • Eat a light snack Sunday morning before your long run. This is also an important experiment in regard to what food to choose.
  • Drink at least 1 – 2 glasses of water Sunday morning before your long run.
  • Eat a light snack Sunday morning before your long run. This is also an important experiment in regard to what food to choose.
  • Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (any isotonic drinks) at every 2 to 3 mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to get sports drinks).
  • Consider trying power gels carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption.
  • After the run is over, continue to drink fluids (water, sports drinks or juice products).3437492965_614a1af39e_b
  • Immediately after your long run (within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten immediately after a long run.

 

Shoes, Apparel, and Accessories

  • Don’t over-dress. Assess the need to wear tights, long-sleeves, etc. as excess clothing can lead to overheating of the body. Doing so makes the “real feel” 10° warmer once you begin running. In cooler weather or in windy conditions, consider wearing an old t-shirt that you can discard once your long run or marathon begins, but be sure that you won’t be running into the wind later on your return route. Also remember that if you choose to wear a hat, it will trap body heat (great in cold weather) but a bad idea for a long run or marathon with hot or humid conditions).
  • Make sure that you are training in shoes with low mileage wear to maximize absorption of shock.
  • Wear synthetic blend socks, singlet, and shorts that wick away moisture/perspiration and won’t cause chafing to enhance your comfort level.
  • Use Vaseline, Skin Lube, Body Glide or similar products (on feet, under arms, between thighs, nipples, etc.) to reduce chafing or blisters.

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Rest

  • Assuming your run is on a Sunday and if you really want to train on Saturday, make it a very light workout. You can go for a walk or a swim.
  • Aim for 8 hours sleep on the Saturday night
  • Try to make Friday or Saturday a complete rest day.

 

Things to Consider While Running Long

  • Running at an easy pace in the beginning to prevent getting fatigue too quickly.
  • Run at a conversational pace by starting out slowly to conserve glycogen.
  • Prevent stiffness by shaking out your arms and shoulders regularly.
  • Carry your arms close to your waist or hips at a 90° to conserve energy. Avoid unnecessary arm swing, particularly laterally across the body.
  • Sometimes long runs may be difficult to complete and that you may experience some toughness in the later miles. Persevering through these stretches will develop mental toughness, an essential skill that will be needed during the marathon.
  • Self-talk to develop mental toughness. Mentally break the course into sections.
  • Cool down by running the last half-mile at an easy pace.

 

If you have any comments or question, do drop me a comment below.

 

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