How I Prep for a Long Run (And What I Tell Every Runner to Do Before Hitting the Road)
You don’t just roll out of bed, throw on shoes, and expect to crush a long run. That’s a one-way ticket to misery.
I’ve learned the hard way—both in my own training and watching countless beginners crash and burn—that prepping right makes all the difference. So here’s how I (and the runners I coach) get it done before clocking those big miles.
1. Map Your Route (and Have a Bailout Plan)
Before every long run, I like to know where I’m going—and how I’ll get back. I’m a big fan of out-and-back routes. If I run 5 miles out, guess what? The only way home is to run those 5 miles back. No cheating.
Safety first, always. Let someone know where you’re headed and about how long you’ll be out. I also scope out public water fountains, minimarts, or stash a bottle if it’s a long or hot one.
If I’m in a new place, I’ll use Strava’s route builder or even Google Maps just to avoid getting lost and ending up on some sketchy detour.
2. Gear Up the Night Before
I treat long runs like mini races. I lay out everything the night before—clothes, socks, shoes, watch, hat, sunscreen, even anti-chafe balm (don’t skip this if you value your skin).
Trust me, nothing kills a run faster than thigh chafing halfway through.
If it’s going to be over an hour—or if I’m running in Bali’s oven heat—I carry water. For anything over 90 minutes, I pack some fuel: energy gels, raisins, even salted gummies.
I once tried a “new” gel mid-run and ended up dry-heaving on a trail—don’t do that. Stick with what you’ve tested.
3. Eat to Fuel, Not to Stuff
What you eat the night before matters just as much as breakfast. I usually go for something simple and carb-heavy: grilled chicken with rice, or my Bali go-to—ikan bakar (grilled fish) with sweet potato and veggies.
Skip anything greasy or fiery. Your stomach has to cooperate out there.
The morning of, I’ll grab something light 1 to 2 hours before heading out. A banana and peanut butter, toast, or a little oatmeal usually works. Nothing heavy.
Definitely avoid high-fiber or dairy unless you’re into public bathroom adventures. Drink water when you wake up, and if it’s hot, maybe a pinch of salt or some electrolytes too.
4. Dress Like You Know the Forecast
Long runs teach you a lot about clothing mistakes. Check the weather.
If it’s chilly, layer—but make sure you can peel something off when you heat up. If it’s hot and humid (Bali folks, I feel you), keep it light and breathable. I often start just after sunrise to avoid frying.
Sunscreen isn’t optional if you’ll be out a while. I hate the stuff, but I use it—because sunburn on a long run sucks.
Apply it early so it doesn’t drip into your eyes when the sweat starts flowing. And for the love of your feet, wear real running socks—not cotton. You’ll thank me at mile 10.
5. Get Your Head Right
This part might sound cheesy, but it works. I spend a few minutes before every long run setting my mental game.
Maybe it’s a mantra like “relax and move forward” or “just one more mile.” Sometimes I dedicate miles to people I care about. That helps when the struggle hits.
I also break up the distance. A 10-miler becomes two 5-milers. At the halfway point, I reset—stretch, fuel up, maybe shake out the arms—and tackle the second half like it’s a fresh start.
Mentally, it’s a huge win.
6. Run with a Buddy… or Just Your Breath
If you’re nervous, find a friend or join a group. Having company makes time fly.
But don’t be afraid to go solo. I used to think I needed music for long runs—but running without headphones helped me build mental toughness. Listening to my breath and footsteps turned the run into a kind of moving meditation.
Give it a try.
If you do prefer music or podcasts, no shame. Just keep the volume low enough so you don’t get flattened crossing the road.
7. Final Checks: Bathroom, Warm-up, Go
Don’t skip the bathroom. Please. Even if you “think you’re fine.” That’s not a fun risk to take 4 miles from home.
Do a short warm-up—some leg swings, brisk walking, or light jogging for a few minutes. Ease into the pace.
The first mile should feel too easy. That’s the point. You’re pacing for endurance, not a sprint.
The Little Stuff Matters
Every successful long run I’ve had came down to one thing: respecting the process.
One runner on Reddit shared how they ate a massive meal too close to their run and ended up feeling sick the whole way. They said they’d rather start slightly hungry than run with a belly full of regret. I’ve been there.
Whether you’re prepping for your first 6-miler or training for a marathon, take care of the details. It’s not just about logging miles—it’s about showing up prepared and giving yourself the best shot at enjoying it.
Quick Tip from Reddit Runners:
Someone once asked, “How do I not screw up my first long run?” Here’s the collective wisdom:
- Don’t worry about pace. Just finish.
- Run for time, not distance, if you’re new.
- Lay out everything the night before—no excuses.
- Go slow. Slower than you think.