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If you’re training for your first marathon, you’ve probably already heard how important your long runs are. They’re not just about building endurance! The long run is where your confidence grows, your routines take shape, and your race day strategy starts to feel real.
Long runs can feel intimidating at first, but with the right preparation, they become one of the most rewarding parts of your training. Let’s break down how to approach your marathon long runs so you show up on race day feeling strong, calm, and ready.
Key Topics Included in this Post
What is Considered a Long Run in Marathon Training?
A “long run” is typically any run that lasts over 90 minutes or accounts for 25-30% of your total weekly mileage. In most marathon plans, that means starting with a five-to-ten-mile long run and gradually increasing to around 18–20 miles in the peak weeks of training.
For my first marathon in 2014, I remember being so excited and terrified of picking up my training information. I had to pick up my training packet at a local running store. It came with a training tank and a printout of my training plan. As I looked over my training schedule, I couldn’t understand how running the longer distances was even possible. The longest I’d ever run was a half-marathon, so the idea of 20 miles was terrifying. While I was so intimidated by the longer distances, I understood that showing up every week laid the groundwork for me to get to the marathon.
How to Prepare for Your Long Run Like Race Day Practice
Treat your marathon long runs like mini race-day rehearsals. They’re your chance to test everything from your breakfast to your pacing to your mindset. Here are tips for how to prepare for a long run.
What to Eat Before Your Long Run
The night before, aim for a balanced dinner with carbs, protein, and hydration. What do I eat the night before a marathon training long run? While it might seem unconventional, my pre-long run dinner is usually some form of pizza. It has carbs and protein, and it is pretty easy to find, no matter where I’m traveling.
On the morning of your long run, stick to a breakfast you know your stomach can handle. This is a great time to practice your race-day meal! Your breakfast should be substantial enough to hold you over for the first 30-45 minutes of your run when you start re-fueling. I prefer simple carbohydrates and avoid foods high in fiber to avoid GI issues on my run. My personal favorites are 2 strawberry Pop-Tarts or a bagel with peanut butter.
Pro-tip: If you’re traveling for your race, pick a pre-run meal you can access from your destination. For more tips on how to fuel better on your runs, check out info on working with a nutrition coach!
What to Carry With You for a Long Run
Here’s a quick list of essentials many runners bring on long runs:
- BOYB (Bring Your Own Bottle): You should be running with some sort of personal hydration. I am a huge fan of Nathan Hydration products and have been using their handheld water bottles for years. They also have hydration vests or belts if you prefer to run hands-free. This is the vest I’ve been running in for years, and I love the front-flask option.
- Running Fuel: You will need to bring an energy fuel source, things like gels, electrolyte chews, or candy. You should be taking in nutrition every 30 to 45 minutes during your run. This is the one aspect of a long run you’ll need to practice and experiment with every week to determine what your stomach can handle for the longer mileage.
- ID and Phone: Highly recommend bringing these items with you as a precaution. If you need female runner safety tips, check out these safety options.
- Electrolyte Tablets: While you’re likely getting electrolytes through your food, you may need to take in additional electrolytes for hot or humid conditions. Products like salt chews or tablets are perfect for helping bridge the gap and are easier to carry than additional beverages.
Related Post: If you need tips for planning your race day strategies, get these marathon race day tips.
How to Pace Your Long Run
The golden rule? Run slow to race fast. Long runs should be at a conversational pace, about 60-90 seconds slower than your goal marathon pace.
Long runs are not the time to worry about being at your speed. Focus on building endurance and training your body to run for hours.
Pro-tip: Check in at the end of a run. Could you run another mile if you had to? If not, you’re running too fast. Save your speed work for your speed work days only.
Recovery Tips After Long Runs
Recovery is just as important as the run itself. Give yourself grace if you’re feeling tired after a run.
After you finish your long run:
- Hydrate after you finish the run. Make sure to take in plenty of fluids and replace electrolytes.
- Eat a balanced meal with carbohydrates and protein.
- Gently stretch after your run. Consider taking a short walk if you’re feeling stiff. Use tools like a foam roller to break up any tight spots.
- Rest your legs and consider a nap or compression sleeves.
Prepping for Race Day Using Your Long Runs
Your long runs are the perfect chance to dial in your race-day strategy. Think of them as trial runs for everything from what you eat to what you wear.
Marathon Flat Runner Tip
Lay out your “flat runner” the night before your long run: shirt, shorts, socks, fuel, and more. Start this habit at the beginning of the season to practice for race day. Start at the top of your head and work your way down to your feet to visualize all your gear.
The night before your longest run before the marathon, take a photo of your race kit! It’s not only helpful, but also a great way to share your accomplishment and a simple way to ask for charity donations.
Race Day Nutrition & Checklist Practice
Practice your race-day fueling strategy on all of your long runs. You’ll want to know what your stomach can handle and how often you need to refuel. If it helps, journal how it went and what you ate. This perspective will help throughout the season.
Also, now is the time to practice using a marathon race day checklist so you’re not scrambling the night before your race.
Pro-tip: Use this marathon checklist to help plan what you’ll need to wear for your runs and what you’ll want to pack for after.
Final Motivation & Mindset Tips
Long runs can be physically and mentally tough, but they’re where the magic happens. Every mile you conquer in training is a reminder of what you’re capable of.
You’ve Got This!
Whether you’re building up to your first 20-miler or just getting started with double-digit runs, trust that every long run brings you closer to your marathon goal. You’re learning how to fuel, how to pace, and most importantly, how to keep going.
Do you have a favorite long run tip or question about marathon training? Drop it in the comments, I’d love to hear your story.
What’s your tried and true marathon long run preparation tip? Let me know in the comments!
Related Posts: Don’t forget to check out my Marathon Day Packing Checklist post for more tips to make race day a breeze. And if you are looking for ways to make your marathon extra special, check this out.
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