Running coach Matt Fitzgerald shares three strategies for long runs: make the final mile your slowest, drink every 15 minutes and consume 30-90 grams of carbs per hour on runs over 90 minutes, and practice on terrain that matches your race course.
Here are 3 tips to help you get the most out of long runs and endurance runs. 1. To help with your pacing, practice the fastest mile last rule. According to this rule, the last mile or kilometer of your run has to be the longest of the entire session, even if only by a couple of seconds. This will help prevent you from starting too fast. 2. In endurance runs lasting 90 minutes or longer, Take a few gulps of water or sports drink every 15 minutes and consume carbohydrate at a rate of 30 grams per hour on the low end, up to 90 grams per hour in runs that really test your endurance limits. 3. If you're training for a race of the half marathon distance or longer, do at least some of your long and endurance runs on routes that are similar to that of the race course of your upcoming event.
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