If you’re feeling unsure about long runs, don’t worry—you’re not the only one.
In fact, you’re new to running—or just trying to get consistent—this guide is for you.
I’ll walk you through what a long run actually is, why it matters, how to prep for it, how to pace it, and how to survive it without hating your life.
I’ll also bust some tired advice (you don’t have to blast music every time), and share some personal and community stories that’ll hopefully make you feel less alone out there.
By the time we’re done, you’ll know exactly how to tackle them with confidence. And maybe, just maybe, you’ll start to enjoy them too.
Let’s get to it.
What Actually Counts as a Long Run?
Forget the internet’s one-size-fits-all definitions.
A “long run” is any run that’s longer than your usual distance.
That’s it. If you usually do 3 miles, then 4 or 5 is your long run. It’s relative.
For some beginners, a long run means 60 minutes of easy jogging.
For others, especially those with more mileage under their belt, it might be 90 minutes or even 2 hours.
But don’t worry about what advanced runners are doing—you’re not them. Yet.
To give you a loose number, many runners start to feel the “long” in a run around the 10K (6-mile) mark.
But again—this isn’t gospel.
If 3 miles is your usual, and today you go for 4, you’ve earned the long run badge.
What matters most? That it stretches your limits. That’s how you grow.
And here’s the cool part—what feels hard now won’t stay that way. My first hour-long run felt like a big, scary mountain.
These days? That’s my warm-up.
You’ll get there too.
Promise.
Why the Long Run Is a Must-Have
Long runs aren’t just a rite of passage—they’re the secret sauce behind real running gains.
Not just endurance. Not just mental toughness. The whole package.
1. You Build Serious Endurance
There’s no shortcut here—time on your feet teaches your body how to go the distance.
Your lungs learn how to use oxygen better.
Your muscles get better at burning fat for fuel.
Your energy systems become more efficient, which means you can run longer without falling apart.
It even helps you get faster.
I know that sounds backward, but I’ve seen it firsthand—runners who consistently hit long runs end up knocking minutes off their 5K and 10K PRs. Long-run consistency can you boost glycogen storage and delay fatigue, which can give you better speed late in the race.
That’s no joke.
2. It’s Strength Training in Disguise
Long runs toughen you up. They strengthen the muscles, tendons, and joints you rely on mile after mile.
When I started, I’d get sore in places I didn’t know existed.
That soreness? It built resilience.
Over time, your legs become more armor than noodles. You’ll feel the difference on hills, rough roads, and race day. The aches get quieter. The bounce comes back quicker.
3. Your Aerobic Engine Gets a Turbo Boost
You’ve probably heard the term “aerobic base” tossed around.
This is where you build it.
Long runs help grow more capillaries (blood flow) and mitochondria (energy production). Basically, your body gets better at moving fuel and turning it into power.
The result?
You’ll be able to run farther, hold a steady pace, and not feel like collapsing at the end.
That’s not magic—it’s biology.
But it feels like magic when it starts to kick in.
4. It Builds Mental Toughness Like Nothing Else
This one gets overlooked a lot. Long runs don’t just shape your body—they sharpen your mind.
I used to look at my schedule and think, “10 miles? No way.” Then I’d finish it. And every time I did, I felt stronger mentally.
You learn to keep going when it’s boring, when your legs are tired, when your brain says, “Let’s just stop at 7.”
I used to run the last mile past my house just to force myself to keep going. That little mental win adds up over time. And it sticks with you—in races, in training, in life.
5. It’s Your Chance to Clean Up Your Form
You can’t do much self-checking when you’re gunning it through intervals. But during long runs, you’ve got time to pay attention.
I often use this time to check posture, arm swing, footstrike, breathing—like a full-body audit while moving.
The real benefit?
Learning how to hold good form when tired. That’s what race finishes feel like. If you can stay smooth after 8 miles, you’re prepping your body to stay strong when it counts.
How Far Should Your Long Runs Be?
“How long should my long run actually be?”
I’ve heard that question a thousand times. And here’s the thing—there’s no one-size-fits-all answer. It all depends on your current shape and what you’re training for.
Back when I first started, a “long run” for me was maybe 5 miles—and even that felt like I’d conquered Everest.
But over time, that number grows. For one runner, 5 miles is a grind. For another, it’s a warm-up lap.
Still, I’ve coached enough folks to know the sweet spots. So here’s what I usually recommend, based on your race goal (and yes, this comes from experience and real-world results):
Training for a 5K?
Shoot for 6 to 8 miles at your peak.
Yeah, I know—it’s way longer than the 3.1-mile race. But that’s the point.
Running easy at double the distance makes the 5K feel short and snappy.
Most cookie-cutter plans stop around 5–6 miles, but I like my runners to build a bit more. When you’ve got 7 or 8 miles under your belt, race day feels like a victory lap.
Going after a 10K?
Aim for 8 to 12 miles. The 10K is 6.2 miles, so training past that helps you stay strong the whole way.
I’ve seen runners hit 10 miles in training and suddenly crush their PR without even changing anything else.
Eyeing a Half Marathon (13.1 miles)?
You’ll want long runs to land somewhere between 10 and 15 miles.
Some plans stop at 10–11, thinking adrenaline will carry you the rest of the way. That’s fine if you’re tight on time.
But I like my crew to touch 12 at least once or twice before race day. If you can swing 14 or even 15 safely, even better. Just don’t force it. Here is the couch to half marathon you need.
Going all in on the Marathon (26.2 miles)?
You’ll often see long runs topping out at 20–22 miles. That’s where most training plans cap it.
Going the full distance in training? Usually not worth it—recovery is brutal, and the injury risk shoots up.
Research backs this up: after 3 hours of running, fatigue ramps up while benefits drop. That’s why I tell my athletes to cap long runs around 3 hours, even if it means you don’t hit 26 miles.
Two solid 20-milers are way safer—and more useful—than one reckless 26-mile sufferfest.
My Rule of Thumb
A solid guideline: your long run should be about 20–30% of your weekly mileage.
Run 20 miles total per week? Your long one should land around 4 to 6 miles.
Cranking 40 miles a week? Then think 8 to 12.
Also, follow the 10% rule—don’t jump your long run (or total weekly mileage) by more than 10% each week.
If you did 5 miles last weekend, don’t leap to 8. Make it 5.5 or 6. That’s how you grow without blowing out your knees.
I learned that the hard way. Once jumped from 8 to 12 miles in a single week—my knees were toast. Lesson learned: build smart, not fast.
Don’t Skip the Cutback Week
Here’s something the average plan won’t emphasize: step-back weeks.
Every few weeks, take it down a notch. It helps your body catch up and adapt.
Example?
Week 1: 5 miles. Week 2: 6. Week 3: 7. Then Week 4? Drop back to 5 or 6 again. Week 5: hit 8. This wave pattern keeps you from frying your legs.
Some coaches even recommend two build weeks followed by one easy week. I’ve used that model for years—it works. Keeps you hungry, not burnt out.
Your First Long Run
So you’re gearing up for your first real long run? That’s a big deal.
I still remember mine—nervous energy, shaky pacing, and the constant fear of blowing up halfway.
But here’s the truth: your first long run doesn’t have to be perfect. It just has to happen.
Let’s walk through how to make it count—and keep you coming back for more.
Start Slower Than You Think
This is where most new runners mess up—they go out too fast.
On long run day, your only job is to start slow. Then go slower. You should feel like you’re holding back for the first few miles.
Got a running watch? Ignore the pace.
Or better yet, set it to show just the time.
Use the talk test: if you can hold a convo without gasping, you’re in the sweet spot.
Practically speaking, tack on 1–2 minutes per mile to your regular easy pace. If your usual pace is 10:00/mile, it’s totally fine—even smart—to run your long one at 11:00 or 12:00 pace.
There’s no prize for running your long run fast. A Reddit runner once said they purposely slow down to 12-minute miles while building back up, and they’re right—long runs are about showing up, not showing off.
Ask Yourself: Can I talk while running? If not, you’re pushing too hard.
Break It Into Chunks
Running 6 miles for the first time can feel like a monster. But break it down—think of it as two 3-mile runs.
After the first chunk, take a mental breather: “Nice, halfway.” Grab a sip, shake out your arms, maybe change up the route to reset your mind.
I like doing loops or turning around at odd spots just to give myself something fresh visually. Trick your brain—because six miles feels a lot easier when it’s just “two threes.”
Walk if You Need To
Walking is not weakness. Let’s kill that myth right now.
Coach Jeff Galloway built an entire method around planned walk breaks. And he’s coached thousands of marathoners. Early in my running days, I refused to walk—thought it meant I wasn’t a “real runner.” Total nonsense.
A one-minute walk here and there can recharge you and make the rest of the run smoother. Just don’t let your body cool down too much. Keep walk breaks short and planned—like one minute every mile. That way, you stay in control.
Some coaches even start newbies with run 3 minutes, walk 2. Then slowly increase the run portion. It works. It’s how you build endurance without wrecking yourself.
Pay Attention to Your Body
Long runs teach you how to listen. I mean really listen.
Is your breathing calm? Legs feeling solid? A bit of tiredness is fine—sharp pain is not.
Little things like a forming blister or some chafing? Deal with them on the go. Pause, fix the sock, slap on some Vaseline if needed. But don’t power through something that feels wrong.
Learn the difference between discomfort (a sign you’re building endurance) and pain (a red flag for injury). If something feels off, back off.
You’re not skipping the run—you’re preserving your future runs.
Build Gradually—Seriously
You did your first long run? Celebrate it. Brag a little. Eat something delicious. You earned it.
Now comes the buildup. One of the oldest and smartest rules in distance running: add about 1 mile or 10 minutes each week.
So if you just ran 4 miles, next week’s goal is 5. Then 6. Nice and steady.
Do NOT jump from 5 to 9 just because you “felt good.” I’ve had coaching clients pull that stunt.
The result? Shin splints. Fatigue. Burnout. Every time.
Only change one training variable at a time.
If you’re adding distance to your Sunday long run, keep your midweek runs the same. Don’t go increasing Tuesday and Thursday and Saturday too. Your body needs time to adjust.
As I always say: “Increase volume or intensity—not both.” When the long run goes up, everything else chills.
Your Move: What’s your current long run distance? What’s your realistic next step?
Stay in the Fight
The mental game is real. That first long run might have you constantly checking your watch, wondering “How much longer?” That’s normal.
Here’s a trick I use: I don’t peek at the distance until I know I’ve knocked out at least 75% of the run. Sometimes I even cover my watch with tape. Seriously.
Focus on the moment. Your breathing. The rhythm of your feet. Count light poles if you have to.
I’ve literally talked out loud to myself mid-run: “Come on, David, just make it to that next street sign.” It works. Whatever keeps you moving.
You will have bad runs. Everyone does. One day you’re flying. The next day, the same run feels like a death march. That’s running. Don’t let one rough run derail your whole training. It’s the cumulative work that pays off.
Pacing Your Long Run
Let me be real with you: one of the biggest rookie mistakes I see is going too fast on long runs.
I’ve done it. Almost every runner I coach has done it.
We get it in our heads that “running” means “fast,” but here’s the truth—the long run is all about building endurance, not chasing a PR.
The Talk Test: Simple but Gold
If you can talk while running—like full-on chatting or singing your favorite tune—you’re doing it right.
I used to mutter the Pledge of Allegiance under my breath every couple miles. The second I started panting before “for which it stands,” I knew I was creeping into too-fast territory.
Another trick? Nose breathing. If you can inhale and exhale through your nose for a few breaths, that means your effort is low enough to count as aerobic training. If you can’t, chill out and dial it back.
Why Slow is the Secret Sauce
Going slow builds your aerobic engine. This is your base.
And trust me, the better your base, the faster you can eventually go. There’s this fear among beginners that slow running equals slow racing.
Nah. In fact, running your long runs too fast just leads to burnout, injury, or plateaus.
So how slow is slow?
- Try 1 to 2 minutes per mile slower than your 5K race pace.
- For example, if your 5K pace is 9:00/mile, your long run pace might be around 10:30 or 11:00, maybe even slower if it’s hot or hilly.
- Don’t know your race pace? Use effort. Long runs should feel like a 5 or 6 out of 10—steady but very doable.
Use RPE: Run by Feel
I love using RPE—Rate of Perceived Exertion. It’s just a fancy term for “how hard does this feel?”
- A long run should be around 5 or 6 out of 10.
- Not jogging in the park easy, but definitely not pushing.
Some days, that pace will feel easier. Other days—hot weather, poor sleep, sore legs—it’ll feel tougher. Adjust based on how your body responds.
Ask yourself during the run: “How hard does this feel?” If the answer is anything above 6, back off.
Also—and this is big—finish your run feeling strong. You want to end thinking, “I could’ve done more,” not, “I barely survived that.”
Fueling Your Long Runs: What to Eat, Drink & Avoid
Long runs aren’t just about grinding out the miles. They’re about learning how to fuel right, so you don’t hit the wall halfway through.
I’ve blown it more than once—trust me, you only need to bonk badly a couple of times before you get serious about what goes in your tank.
The Night Before: Keep It Simple and Clean
Carbs are your best friend the night before a long run. But don’t go overboard. Think rice, pasta, or sweet potatoes with something lean like grilled chicken or fish.
The goal? Top off your energy stores without upsetting your stomach.
Skip the greasy stuff and the giant salads. I made the mistake of crushing a double cheeseburger and fries before a 20K once. Let’s just say the porta-potty got more action than the finish line.
Stick to light seasoning and low-fat meals. Pasta with some veggies and olive oil beats spicy takeout every time.
Morning Of: Just Enough to Get Going
You want 200–300 calories of easy carbs and maybe a little protein about 1–2 hours before the run.
Here’s what works for me:
- A banana with a spoon of peanut butter
- A slice of toast with jam
- A half bowl of oatmeal with honey
- Half a simple energy bar
Caffeine? Sure, if your gut can handle it. I love my morning coffee, but if you’re not used to it, now’s not the time to experiment.
Running late? Grab half a banana or sip a sports drink, then plan your first gel early during the run.
During the Run: Stay Ahead of the Crash
For runs over 90 minutes, start fueling early—around 45 minutes in, then every 30–45 minutes.
Options I rotate:
- Gels
- Chews
- Sports drinks
- Dried fruit or even candy (yes, candy!)
Always wash it down with water—makes it easier on your gut.
Don’t wait until you’re dragging. Think of carbs like firewood—keep feeding the fire or it dies out.
Hydration: Don’t Be a Hero
If it’s under an hour and cool outside, you might be okay without water.
But anything longer or hotter? Sip every 15–20 minutes.
Small sips beat big gulps. For runs over 90 minutes, add electrolytes. A little salt goes a long way.
A couple of week ago I ran two hours in Bali with just one bottle. Felt dizzy, salt-crusted, and had to lie down after. Never again.
Here’s your guide to proper hydration while running.
After the Run: Rebuild Fast
Refuel within 30–60 minutes. The magic combo? Carbs + protein.
Easy go-to’s:
- Chocolate milk
- Smoothie with protein
- Sandwich
- Yogurt and granola
Keep sipping water until your pee is light again.
Go Long and Prosper: A Final Encouragement
Now, I’d love to hear from you: when you complete your next (or first) long run, come back and share your experience. What worked, what was tough, any epiphanies along the way?
Drop a comment below and let’s celebrate those milestones together.
Ask questions, encourage others – we’re all in this together, one mile at a time.