8 Tips to Enjoy Your Long Run

8 Tips to Enjoy Your Long Run

How to Pass the Time and Escape the Boredom

This Sunday I’ll be running my 20-mile long run, the longest distance I’ve ever run, and will run, before my upcoming marathon. So far during training, one of the most common questions I’ve gotten is “how do you run that far, don’t you get bored?”

The truth is, I’ve done pretty well so far at keeping my mind occupied on my weekend long runs. There have certainly been a few exceptions but for the most part, the runs have passed by relatively smoothly.

Before signing up for my first marathon, I told my wife that what I was most nervous for wasn’t the race itself, but was surviving the training. I’d never run longer than 10 miles in training before, and that 10-miler was always the last run in training before the race.

Committing to running a marathon has meant not only running significantly longer distances in training but also running 10+ miles just about every weekend. It’s definitely been a learning experience but I feel like I’ve established a pretty solid set of strategies.

1. Take it Easy

The first tip is simple, just take it easy. Remember, long runs aren’t necessarily about speed but are just about logging the miles and getting comfortable with longer distances. I know it’s counterintuitive, but a lot of time, the faster I run, the longer the run seems to take.

This is because I become much more focused on difficult or strenuous the run is so I think about every step. At a more relaxed pace, I’m able to slip into an almost meditative state and let the miles just flow by.

2. Use a Mantra

Along with the relaxed pace, many runners find mantras to repeat on their runs that help take their mind off of the actual act of running. You could use one mantra that you repeat to yourself over and over, or you could cycle through a number of mantras on your run.

On a similar note, I have a lot of friends who will assign each mile to a different person in their life, and they will focus that mile on thinking solely about that person. If you’re thinking about giving it a try but not sure where to start, here’s a great article over at Runner’s Blueprint to help you out.

3. Listen to Music

If Mantras aren’t your thing, you can always listen to music. Although I don’t tend to listen to music on my training runs, it’s a must-have for me on race day. If you go this route, I would spend the money on a solid pair of headphones, trust me, it’ll be worth it on a 15+ mile run.

I run with Aftershokz Bluetooth headphones which you can read about HERE. Another thing I would recommend is putting some real thought into the playlist. It will help you prepare for the run and build some excitement and anticipation to help motivate you.

4. Listen to Podcasts or Audiobooks

As I mentioned, I have a hard time with music on training runs so I often opt for a few of my favorite podcasts, or even the occasional audiobook. The BibRave Podcast is a perfect choice and there are a seemingly infinite number of others. Podcasts are an excellent distraction on a long run which is why they’re my go-to option when choosing something to listen to.

5. Break up the Run

I find that I do a lot of mental math on my runs, which I’m terrible at so it requires a lot of focus. Now, becoming too focused on distance can also be a disadvantage if you’re constantly thinking about how long you have left, but it can also help you establish milestones for yourself.

For me, I stop after every mile to take a quick sip of Nuun hydration and every 5 miles I eat a packet of Honey Stinger energy gel. It helps me break the run up into more manageable chunks, and it also gives me something to look forward to if I’m ever in a particularly tough part of a run.

6. Have a Halfway Point

This is another tip that’s up for debate, as some runners can’t stand repeating any part of their route during a long run. I run my long runs on a 13-mile bike path, so I typically run an “out-and-back” to cover whatever my goal distance is. The nice thing is that the first half of the run is always manageable and passes by without much struggle. Then by the time I hit the turnaround, I’m headed back to my car so every mile is a mile closer to the finish.

7. Mix Up the Location

Exploring a new area can also help you enjoy your long run because the new scenery provides another distraction from the actual task of running. If you opt for this option, make sure you do some research ahead of time, I can’t tell you how many times I’ve checked a route on google maps ahead of time only to arrive and find that the whole thing is straight uphill.

8. Reward Yourself

Finally, this is I RUN ON BEER, after all, so my last recommendation is to reward yourself post-run. Even better, for significant milestones in your training, snag yourself something special to look forward to.

Before I even started training for my first marathon, I purchased a bottle of Canadian Breakfast Stout from Founders Brewing Company as a reward for completing my longest training run. That bottle has been staring at me every time I go into the fridge and I’ll certainly be thinking about it a lot on Sunday’s 20-miler.

Like anything else, learning to enjoy your long run comes with practice. I’ve gotten into a pretty solid rhythm that works well for me but there are countless methods which runner’s use to help excel during their long runs.

What did I miss? What strategies do you use on your runs to help keep your mind occupied?

Cheers