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The Long Run Podcast: Half Marathon and Marathon Training, Running Tips & Endurance Strategies
- Sapphire Running Team
- Jan 20
- 4 min read
If you’re training for a distance event, the long run is the single most important session in your entire training plan. Get it right, and race day becomes manageable. Get it wrong, and even the best intentions can unravel fast.
Have listen to the podcast here
Why the Long Run Is So Important in Marathon Training
The long run is more than just a slow jog covering extra miles. It’s a practice race.
Every successful distance race I’ve ever run has been built on consistent, well-planned long runs. When those runs went well in training, race day followed suit. When they didn’t, the outcome was usually inevitable.
The long run develops:
Aerobic endurance
Muscular resilience
Mental toughness
Confidence
A repeatable race-day routine
If you’re training for a half marathon, your long run prepares you for sustained effort. If you’re training for a marathon, it teaches your body how to keep moving when fatigue sets in.
How Long Should a Long Run Be?
This depends on your race distance:
Marathon Long Run Distance
Most runners peak at 18–20 miles
Some experienced runners go up to 22 miles
Going further rarely adds benefit and increases injury risk
Half Marathon Long Run Distance
Typically 10–12 miles
Enough to feel confident without overloading the body
Your longest long run should feel like 80–90% of race-day demand, not a full race effort.
Everything in Your Training Plan Builds Toward the Long Run
Your midweek runs are not random. They exist to support the long run.
If your long run is approaching 18–20 miles, your midweek runs should typically be 8–10 miles, not short recovery jogs. Gradual mileage build-up is essential for adapting your heart, lungs, and legs.
Key principle:
👉 You cannot jump from short runs straight to long runs and expect it to work.
Timing Your Long Run Like Race Day
To get the most out of marathon training, treat your long run as a dress rehearsal.
If your race starts at 9–10am, aim to run long runs in the morning
Practice waking up, eating, and running at race-like times
Avoid late-afternoon long runs that disrupt recovery
Morning long runs also reduce stress and give you the rest of the day to recover properly.
Long Run Nutrition: Practice Exactly What You’ll Do on Race Day
Nutrition is one of the biggest reasons runners struggle late in races — and it should never be improvised.
The Night Before
Plan a carbohydrate-based meal
Eat early enough to digest properly
Don’t leave food choices to chance
Race-Morning Breakfast (and Long Runs)
Eat the same breakfast every time
Simple foods work best (e.g. tea and toast)
Avoid heavy or unfamiliar meals
If you wouldn’t eat it on race day, don’t eat it before a long run.
Using Gels on Long Runs: When and How
Gels are a game-changer for longer distances — but only if you practice with them.
When to Start Using Gels
Begin experimenting once long runs exceed 10 miles
How Many Gels Do You Need?
Marathon-distance long runs: usually 3–5 gels
Always take water with gels to help digestion
Key Advice
Try different brands in training
Stick with what works for you
Never try gels for the first time on race day
Fuel belts are often the most practical way to carry gels and water. Carrying bottles in your hands can affect posture and cause shoulder discomfort over long distances.
Hydration Strategy for Long Runs
Hydration becomes critical once runs stretch beyond two hours.
Options include:
Using a fuel belt with bottles
Planning looped routes with water drops
Placing bottles along your route in advance
Big races provide water stations, but long runs don’t — so you must plan ahead.
Gradual Progression: The Golden Rule of Long Runs
One of the most common causes of injury in marathon training is increasing long runs too quickly.
Safe Progression Guidelines
Increase distance by around 1 mile at a time
Never jump from 10 to 14 miles in one week
Feeling good today doesn’t mean doing more today
If you miss a week due to illness or injury, don’t skip ahead. Adjust the plan and rebuild gradually. Consistency always beats big single efforts.
How Far Do You Really Need to Run Before a Marathon?
Most runners will finish a marathon comfortably if they reach 18–20 miles in training.
Crowd support can help on race day — especially in major events — but it won’t carry you through an underprepared final six miles. Smaller races often have limited support, so your training must do the heavy lifting.
Longer long runs improve:
Physical readiness
Mental confidence
Your ability to cope when things get tough
When It’s Okay to Stop a Long Run Early
Long runs are important — but they’re not untouchable.
If conditions are terrible, you feel unwell, or something is clearly wrong, it’s sometimes better to stop, recover, and rework the plan than to force a bad session.
That said, don’t quit at the first sign of discomfort. Learning to push through rough patches is part of endurance training.
Rest Days Are Non-Negotiable
This is crucial:
Never do a long run while tired.
Rest the day before
Rest the day after
Let your body absorb the training
Recovery is not optional. It’s a core part of marathon and half marathon training.
Final Thoughts: The Long Run Builds Your Race
Your long run shapes how race day feels — physically and mentally.
Every run in your training plan supports it. Every decision around nutrition, timing, and recovery feeds into it. When long runs go well, races usually do too.
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