Long runs are the cornerstone of half marathon training, and having a solid routine can make all the difference in performance and recovery. Over the years, I’ve developed a system that works for me, from fueling and hydration to recovery strategies that keep me feeling strong. Here’s a breakdown of how I get ready for my long runs, along with some tips you might find helpful!
Carb Loading: Fueling Up for the Long Haul 🍝🍌
Depending on the distance, I start focusing on my nutrition—commonly known as “carb loading”—a few days before the run.
What is Carb Loading?
Carb loading is the practice of increasing your carbohydrate intake to maximize glycogen stores in your muscles. Glycogen is your body’s preferred energy source during endurance activities, and having plenty of it helps prevent fatigue on long runs.
My Carb-Loading Strategy:
- 6–8 miles: I start carb-loading the day before the run.
- 10–13 miles: I begin carb-loading two days prior.
- 15+ miles: I extend carb-loading to three days before the run.
I aim for about 100 grams of carbs per meal, plus snacks in between. My go-to carb sources include:
- Pastas, breads, rice, and potatoes
- Bananas for a quick, easy carb boost
- Fruit juices and Body Armor hydration drinks for liquid carbs
- Sugar-free cookies and crackers as convenient snacks
Hydration: Staying Ahead of the Thirst 💧
I’ll admit—hydration is an area I sometimes overlook, especially on busy days. But staying hydrated is critical for long runs to maintain performance and prevent cramps.
On a good day, I aim for 6–8 bottles (16 oz each) of water. Realistically, I usually hit around 6 bottles. It’s a work in progress, but even partial hydration is better than none!
Pre-Run Breakfast: Fueling Up for the Start Line 🥯🍯
On race day or long run mornings, I like to eat about an hour before I head out. My favorite pre-run breakfast is:
- A mini bagel with Jif natural creamy peanut butter
- Banana slices layered on top
- A drizzle of honey for extra carbs
This combo gives me the perfect balance of carbs, healthy fats, and a little protein to keep me fueled without feeling too heavy.
On-the-Run Fueling: Gels & Hydration Essentials 🚀
For runs over 8 miles, I always take energy gels with me. I used to take them every 4 miles (about 45 minutes), but I noticed I’d start feeling fatigued before it was time for the next one. Now, I take a gel every 30 minutes, which helps me maintain energy levels without hitting a wall.
My Favorite Gels:
- GU Gels – Flavors I love: Salted Caramel, Vanilla Bean, Strawberry Banana, Birthday Cake 🎂
- Honey Stinger or GU Gummies** when I want a change, but chewing can be annoying mid-run, so gels are my go-to.
Hydration Gear:
- Up to 8 miles: I carry a handheld water bottle or use a hydration belt.
- 9+ miles: I wear a hydration vest with water and an electrolyte mix, especially on warmer days.
Post-Run Recovery: Moving, Massaging, and Magnesium 🦵
Recovery doesn’t stop when the run is over. Here’s what I do to help my body bounce back:
- Stretching: Immediately after my run to prevent stiffness.
- Hot Shower: Feels amazing and helps relax tight muscles.
- Air Compression Leg Massagers: A game-changer for reducing soreness and boosting circulation.
- Stay Active: I try not to sit around too much after a long run. Light movement throughout the day helps prevent stiffness.
- Magnesium Muscle Rub: Since I no longer have my garden tub for Epsom salt baths, I use magnesium rubs and foam roll to ease muscle tension.
Final Thoughts 💭
Long runs are as much about preparation and recovery as they are about the run itself. From carb-loading and hydration to fueling strategies and post-run care, every detail adds up to better performance and less soreness.
What’s your go-to routine for long runs? Share your tips in the comments—I’d love to hear how you prepare and recover!
These are great tips!