A Beginner's Guide to the Long Run

When you determine the distance of your long run, first consider your goals. For example, if your goal is to run a half marathon and you will be working up to covering the 13.1-mile distance, your long run mileage will gradually increase for the duration of your training plan, with the intended purpose of increasing your strength, stamina and mental fortitude to cover the entire distance of your race.

Note that one to two weeks prior to race day, you should decrease your long run mileage by 50 to 60 percent. This rest period of lower mileage is known as tapering. Generally, your long run should be 25 to 30 percent of your total weekly mileage, so if you are currently running 20 miles per week, your long run will be around six miles. You can safely increase your mileage by adding around 10 percent each week. If you’re not currently working toward a race or distance goal, try adding one to three miles to your current base while slowing your pace to account for the additional distance. Apply the 10 percent increase rule per week as you increase your mileage.

As your distance increases with your long runs, so will your need for increased nutrition and hydration. There are many different products available with a combination of electrolytes and carbohydrates designed to fuel your body for longer mileage. An example of a long run fueling plan from GU Energy would be to consume one Energy Gel five minutes before you begin your long run and then another gel every 30 to 45 minutes for the duration of your long run. These 100 calorie gels are designed to provide sustained energy and replenish the electrolytes that are lost through sweat. By replacing lost electrolytes during your long run, you may prevent fatigue, nausea and low energy.

The long run is a great time to experiment to find the right formula for your body. Approach your nutrition and hydration plan with your total activity time in mind!