It’s common to make mistakes in life, and running is no different. Sometimes the mistake results in a humbling call for a rescue when you can’t make it back home on your own. Other times it’s an unexpected encounter with a bee that turns your planned long run into a painful walk back home. So how to we avoid long run mistakes like this?
With so many different running plans available, we don’t always know what we are supposed to do. However, even if we don’t know what we are supposed to do, we do know certain things we are NOT supposed to do.
Drawing from both personal misadventures and the wisdom of fellow runners, let’s dive into five common mistakes to avoid during your long run.
1. Overestimating Your Abilities
Much like the day I found myself miles from home, unable to complete my run (thank god Kelly, MomJogger came to my rescue), overestimating your stamina (how far you can run) can lead to a humbling end. Also, starting out too fast could end in a call for help—or a very long walk home. Remember, long runs are meant to be long and slow. They are designed for you to spend the time on your feet, at a slow pace (slower than your goal pace). It allows for building the mental strength and stamina as well as the confidence to run longer distances.
If you are feeling excited, or motivated, at the start of a long run, it’s even more important then to note your pace often and ensure you are running slow. It is critical to your training, and to finishing the run. I use my Garmin watch to help me pace early. Then, once I’ve found my pace, I can rely on my internal pacing mechanism with quick glances to my watch for confirmation. Enjoy the long run and stick to your goals!
2. Neglecting Proper Hydration and Nutrition
Don’t eat immediately before the run
Don’t eat immediately before a long run! Unless you have trained like this in the past, adding fuel to your body at this point can do more harm than good. I learned this the hard way and had to stop at mile 10 of a long run to use a Burger King bathroom. Eat easily digestible food, and food that you have been eating for a while. Your stomach is a muscle you need to train too!
Mid run Hydration and Nutrition
I also learned the hard way that not bringing enough water or snacks can drastically impact your runs. The longer you run, the more crucial it is to be prepared with food and water. I’ve learned the hard way that running over 10k without water is not just unbearable but can be dangerous. So make sure you set a good hydration strategy.
Basic guidelines suggest feeding your body with water and energy at least every 60 minutes. So, on my runs longer than 60 or 90 minutes, I don’t leave home without a hydration vest stocked with water or Gatorade and a few energy-boosting snacks. This includes GU gels, crackers, and even a PB&J if I’m going really far. Ensuring your body is properly fueled can be the difference between hitting your stride or hitting the wall in a simple training run.
3. Skimping on Pre-run Preparation
My ritual of applying petroleum jelly or nut butter to avoid chafing, and the indispensable Band-Aids on the nipples, may sound peculiar but is a harsh reality of distance running. There is truly nothing worse than coming home, or finishing a race with chafing. I’ve suffered some so bad I couldn’t walk right for a few days, and hot showers lost all their allure.
Preparation for a long run extends beyond just lacing up your sneakers; it’s about ensuring your body can withstand the friction and demands of the miles ahead. Look at these shorts I just had to recently throw away.
4. Ignoring Recovery Techniques
Do not do a long run after a hard workout
Avoiding long run mistakes include remembering what you do before and after your long run. Many runners forget how important recovery is. Hard workouts and long runs break down small muscle fibers. When they are repaired by the normal healing process, they grow back stronger. However, recovery is required for this. So it is important that you don’t back a long run up to a hard workout. Remember what your goals are! If you haven’t set them, learn how to here. Part of your plan to achieve the goals you set need to include rest.
Set up a post run recovery routine
Additionally, it’s important to have a strong recovery routine to reduce the time necessary to recover and get back in your running shoes. My recovery routine:
- Take a hot bath with Epsom salts. I stretch my legs and back during this time too.
- Empty the bath and refill with the coldest tap water you have. This is like an ice plunge helping to exhaust the body of lactic acid and reduce swelling and recovery time.
- A warm shower to actually clean myself after the sweat and salt.
- Roller and/or massage therapy gun to break up knots and reduce recovery time.
- Refuel. Depending on distance and weather, this could change for me. A really long run will end with water, a coke, and salty foods. Shorter runs will end with just water or Gatorade. Also make sure to ‘refill the tanks’ after a long run.
Skimping on these steps can extend soreness and recovery time, reminding us that the run isn’t over until you’ve taken proper care to restore your body.
5. Wearing Inappropriate Gear
Don’t try new gear on a long run
While I don’t suffer from this personally (anymore), many runners learn the hard way that the wrong gear can ruin a run. The long run is a workout, so it is important that you don’t try too much different during it. Don’t wear a new pair of shorts or a new pair of shoes. These things may cause you the pain of chafing or a blister. It makes much more sense to test run this new equipment during an easy day, say a 5k run.
Blisters could cause you to stop training for a few days while they heal, and chafing may too if it gets that bad. Running in new gear could present these problems. The problems are a lot easier to manage when you can stop early or push through a short easy run rather than struggle for the next 15 miles leading to a week off for healing.
Dress for the weather
Another problem is over or underdressing for the weather. If you dress too warm, you will find yourself shedding layers and carrying them which could lead to discomfort. If you wear too little, you may find a lot of early energy wasted on getting and staying warm. Long runs can range from 1-3 hours. If you are a morning or nighttime runner, you will find that a lot of weather changes can occur in that amount of time. I’ve started a run at 9am at 50 degrees and ended the run at 11am at 75 degrees. So check the weather before leaving for your run and dress properly.
Conclusion
While I can’t tell you exactly what to do (everyone is different), I hope you take these five lessons as definites on what not to do. By following this advice on avoiding long run mistakes, and experimenting with mileage, recovery techniques, mental exercises, hydration, and nutrition, you will find what to do for you.
So avoid these five mistakes new, and experienced, runners make on their long run, and enjoy the run. Stay positive.
What challenges have you faced during your long runs, and how did you overcome them? Share your stories in the comments below to help inspire and educate our running community. Together, we can all run smarter and stronger.
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