Things to Do on Long Runs

A long run might seem like the perfect opportunity to zone out and lose track of time. But you should be doing more than running when you put in the major miles. Smart runners plan their hydration, fuel and pacing requirements ahead of time and then monitor themselves during the run. Train for a marathon or just enjoy a weekend workout as you tackle the trail with a strategy that will get you safely to the finish.

  1. Setting a Pace

    • Start your long run before you leave home. Create pre-run habits that will send you out the door mentally prepared to go the distance. Good habits include running at the same time each day, leaving your running gear out and ready, doing the same warm-up -- maybe to the same music. Hit the trail at a conversational pace -- a fast start out the gate and you could burn out in short order. You should be able to converse with a running buddy fairly easily and increase your speed slightly and gradually. Don't aim for setting records. Focus on your strength, enthusiasm, energy and goals for improvement. Time yourself at mile markers to check how well you're sticking to your predetermined pace.

    Building Stamina

    • Long-distance runners rely on stamina to stay strong throughout a run of two hours or more. Running for long distances builds endurance as your leg muscles become accustomed to working beyond your comfort level and the onset of fatigue. Staying the course improves mental toughness as well. In a marathon or endurance race, it takes knowledge and willpower to keep going when you're ready to hit the wall. Experience with long runs teaches you that you can persevere through exhaustion and that feeling tired is part of running a long race. Hydration directly affects a runner's stamina, so be sure to drink 8 to 16 ounces of water or an electrolyte replacement about two hours before your run. During a run of one to four hours, "Runner's World" magazine recommends drinking 3 to 6 ounces every 15 to 20 minutes.

    Marathon Munching

    • Run long, burn calories, replace fuel -- your body needs premium nutrition to keep performing from the first step to the cool-down, so grab your snacks along with your sneakers. Nutritionist Pamela Nisevich Bede recommends that long-distance runners replenish 30 to 60 grams of carbohydrates -- muscle fuel -- every hour after the initial 75 minutes of a run. Start nibbling after the first half hour to prevent glycogen depletion and prevent any digestive system distress in mid-run. When you train long, your body learns to store muscle glycogen more efficiently, so you have additional energy to keep moving. During an extended run, periodically eating energy gels and chews, sports bars or other carbohydrates will maintain your blood glucose level and help keep you from crashing.

    Safer Sprinting

    • Choose a low-risk surface for your longer runs. Softer, uneven dirt trails and other runner-friendly courses challenge your muscles but are easier on your joints than pounding on asphalt or concrete. Shake out your arms and shoulders frequently to release tension. Conserve energy to help you last the distance by holding your arms close to your body, and avoid swinging them vigorously while you run. If you're training for competition, experiment with clothing, gear, sneakers. snacks and liquids on your long runs to find the best combination for maximum performance. And plan your recovery strategy ahead of time. Try a fruit and yogurt smoothie within 15 minutes of a long run to replace carbohydrate stores when your muscles are most receptive to replenishment.