Long runs are often described as the bread and butter of a half marathon training plan. Without them, the structure simply wouldn’t work. They build endurance, confidence, and the physical resilience needed to perform on race day.
While most runners understand their importance, long runs can still feel daunting - particularly when tackling a new distance or running longer than ever before. With the right preparation, mindset, and a few practical strategies, long runs can become far more manageable and even enjoyable.
Here are five key tips to help you approach your long runs with confidence.
1. Get Planning
One of the best ways to make long runs less intimidating is to plan your route ahead of time. Knowing exactly where you’re running and how far you need to go means you can focus on the run itself - not counting laps up and down your street or trying to “make up” distance.
A little pre-planning goes a long way and can save you from unnecessary stress at the end of your run.
2. Get Kitted Out
Being properly prepared starts before the run begins. Laying out kit the night before - especially for early morning runs - helps avoid last-minute panic and forgotten essentials.
As long runs extend beyond 60 minutes, hydration and fuel become increasingly important. Running out of water or energy mid-run can quickly turn a good session into a tough experience.
Basic long run kit checklist:
- Trainers
- Shorts/leggings
- T-shirt/long sleeve
- Waterproof jacket (weather permitting)
- Gloves (weather permitting)
- Headtorch/chest light (if running in darkness)
- Hydration pack or water bottles
- Energy gels or other fuel of your choice
- Headphones
3. Make it Social
If motivation is a struggle, running with a buddy can make all the difference. It’s much harder to bail on someone else, and chatting your way through the miles makes them fly by.
You could also plan part of your long run around a parkrun or organised event. This helps break up the distance, adds social motivation, and if you time it right, you can finish with a post-run coffee and cake, and maybe even a medal - win-win!
4. Slow It Down
A common mistake is trying to run every long run at your goal race pace - or faster. Spoiler alert: you don’t need to do this.
Most long runs should be completed at an easy, comfortable pace. Running slower allows you to:
- Build endurance
- Improve aerobic capacity (essential for long distances)
- Accumulate mileage without excessive fatigue
Of course, there will be times to push yourself, but not every long run should feel like a race.
5. Fuel the Tank
Proper fuelling is one of the most important factors for a successful long run. Not only does it help your performance, but it also aids recovery and reduces injury risk.
Fueling starts the day before your long run. Make sure your meals are balanced, with an emphasis on carbohydrates - your body’s most efficient energy source.
Example long run fuel plan:
- Dinner (night before): Pasta with chicken and tomato-based sauce, plus a side of garlic bread
- Breakfast (90–120 mins before): Bagel with peanut butter and honey
- Snack (30 mins before): Banana
Starting your run fuelled and hydrated gives you the best chance of ticking off those miles comfortably.
Long runs can feel intimidating, but with a little preparation, the right pacing, and good fuel, you can make them a highlight of your training. Treat them as your opportunity to build endurance, confidence, and mental toughness - and remember, you don’t have to do them alone.
Good luck on nailing your next long run!
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