This past weekend, I ran 25 miles on Friday and 25 miles on Saturday as my peak week for my 50k training. Back-to-back long runs are a staple of ultra marathon training. I believe they are key to preparing you physically and mentally to successfully run an ultra. This approach to training allows you to get a large volume of miles in a short amount of time to mimic the feeling of running on tired legs, while still maintaining good form.

When I tell people about my ultra marathon training plan, they typically say something along the lines of, “HOW can you run that much?” Which lead to this post: how to successfully run back-to-back long runs. Linking up with Annemarie and Nicole for their Wild Workout Wednesday theme. The tips are in no particular order – let me know which you find most helpful!









Fuel with the second day in mind

In previous posts, I’ve detailed how I’ve learned how to eat better as I train more. I’ve also written about the day-to-day nutrition requirements for athletes. For a back-to-back long run weekend, you need to fuel the first day with the second day in mind. This means eating enough before, during and after the run so that not only will you have enough energy to complete the first run, but you can replenish and have energy for the second day.

Before the first long run, I’ll eat about 150-300 calories depending on the distance. During the run, I aim for about 150-200 calories an hour, eating things like energy bites, sweet potato cookies or peanut butter and jelly sandwiches. I also hydrate with electrolytes or powders like Nuun Performance that have both calories and electrolytes, drinking something every 30 minutes. I’ve even set an alarm on my watch to remind me to fuel on the run. Immediately after the run, I drink a smoothie and then have carbohydrate and protein rich meals like sweet potato waffles or black bean and quinoa enchiladas. I will also make sure to continuously drink water and electrolyte drinks after the run so that way I don’t go into the second day in a depleted, dehydrated state. Check this post for a more detailed long-run meal plan.

Recover properly

Fueling after the run is part of recovery, but there’s more you can do to recover from the first run. When I finish a run, I’ll stretch and put my legs up the wall for 15 minutes. If I’ve driven to my running location, I’ll do this against my car. Elevating your legs within 30 minutes of finishing will help drain fluids like lactic acid from your legs and help your body process all that waste faster. Plus you get a great hamstring stretch.

After the run, I put on compression socks and Oofos sandals (link) , which are both specifically designed for recovery. When I get back to my apartment or to my gym, I’ll shower, ice bath, and foam roll. For the rest of the day, I’ll be pretty lazy, trying to stay off my feet. Sleep is also an essential part of successful back-to-back long runs. I try to get 8 hours of sleep the night before both runs. If I can’t do both, I prioritize the night between the back-to-backs. Sleep is when your body repairs itself.







Checklists help with planning

Make a checklist of all the gear you need and all the meals you need for both days. That way, when you finish with your first run – and are probably mentally and physically tired – you won’t have to think too hard that evening as you get everything ready for the second day. This is a tip I learned from the book Peak Performance ; a checklist helps you avoid decision fatigue. By pre-planning these small decisions, you have more time to focus on resting and recovering between runs.

My checklist includes:

Running pack, water bottles, chapstick, body glide

Nuun tablets and performance

Fuel for the run

Outfit to change into after the run – with compression gear

Smoothie to have within 30 minutes of finishing

Extra water bottle for after the run

Clothes to wear in ice bath (if I’m going to my gym straight from the run)

Clothes to change into after showering (if I’m going to my gym straight after the run)

Larger meal for an hour after the run

Know that it’ll probably suck the first time you do it

This tip comes from my friend Jeremy (pictured below). The purpose of back-to-back long runs is to get time on your feet and to run on tired legs. Be aware that you are going into the second run depleted and tired (more so if you skipped recovery on the first day, or did not fuel well the first day). This means the second run will probably feel WAY harder than a normal run, especially the first time you do back-to-backs. Mentally accept it and give yourself grace when you feel like the Tin Man the first 30 minutes.

Run with friends

Last year, I ran a 50 miler in the spring and a 50k in the fall, when most of my friends were marathon training. This year, I’ve been able to convince friends to come over to the ultra life. It is WAY easier to get through back-to-back when you have company. If your friends are not running the same distance as you are, even having company for five out of the 25 miles is better than nothing.







Those are my tips for how to successfully run back-to-back long runs. Planning. Fueling. Recovering. Mentally preparing. Having company. They all make a difference in these sandwich runs. Have you ever done back-to-back long runs? What are your thoughts on these tips? Leave your comments below and stay in touch! Follow me on Instagram or Facebook for more food/fitness related posts.

Happy running,

Becca

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