02/20/2025
Big weekend ahead—your 20-mile long run is here! This is a key milestone in your marathon training, building the endurance and mental toughness you’ll need on race day. Here are five tips to help you make the most of it:
1. Fuel early, fuel often – Your body can only store so much glycogen, and 20 miles is a long way! Start taking in carbs within the first 30-45 minutes and continue every 30-45 minutes after that. Don’t wait until you feel depleted—stay ahead of the bonk!
2. Pace smarter, not harder – A 20-miler isn’t a race, so resist the urge to push too hard early. The goal is to build endurance and simulate race-day effort. Keep it steady, start controlled, and finish strong.
3. Dial in your gear – Long runs are the best time to test everything you’ll use on race day. Make sure your shoes, socks, shorts, and hydration system work well over 20 miles. Avoid surprises on marathon day by figuring out now what causes chafing, blisters, or discomfort.
4. Mental reps count too – A marathon is as much a mental challenge as a physical one. Break the run into smaller sections, practice positive self-talk, and focus on one mile at a time. Your mindset on these long runs will carry you through race day.
5. Recover like a pro – The real training adaptation happens when you recover. Replenish with carbs and protein within 30-60 minutes, hydrate well, and get quality sleep. Taking care of your body today means stronger miles ahead.
What’s your go-to fuel for long runs? Gels, chews, real food? Drop your favorite in the comments!
