Marathon Training: How I Prepare for My Long Runs ...

A successful long run starts with the right preparation, and through trial and error, I’ve discovered what works and what doesn’t.. In this post, I’m sharing my routine, from how I fuel and hydrate to the key do’s and don’ts I’ve discovered along the way - to save you from making the same mistakes.

I’m currently training for my third marathon using a 16-week plan, that includes one long run per week. My long runs are scheduled for Sunday mornings to avoid rush hour traffic, and I aim to head out the door around 8 - 9AM. Since I’m training for a specific marathon time, my long runs usually include a block of miles at marathon pace.

Hydration:

• Electrolyte sachets – I take one sachet of RE-LYTE Hydration the afternoon before my run to help with hydration and electrolyte balance.

• Keltic sea salt (organic and unrefined) – I let a small amount dissolve on my tongue a few times throughout the day before my run, again on Sunday morning before setting off, and around the halfway mark. (Worth noting: this can make you feel thirstier.)

• Water intake – I gradually increase my hydration towards the end of the week, making a conscious effort to drink more. On Saturday, I aim for an extra litre or so. On Sunday morning, I keep it light—a small coffee and just enough water to take my vitamins, as I prefer not to have too much liquid sloshing around while I run.

Fuelling:

• Carb-loading – On Friday and Saturday, I make a conscious effort to eat more carbohydrate-rich foods, focusing less on protein. I keep it simple by, for example, having a larger bowl of oats or an extra slice of toast.

• Dinner the night before – I stick to my usual meals but add extra carbs, like more rice or sweet potato. Rather than a heavy bowl of pasta, I prefer to have high-carb snacks after dinner to top up my energy stores.

• Timing matters – I avoid eating too late the night before to ensure my food is properly digested and not sitting uncomfortably in my stomach by morning.

• Alcohol intake – In the past, I’ve been more relaxed about having a few glasses of wine on a Saturday evening before a long run. But in reality, it’s best to avoid alcohol, as it dehydrates you and negatively impacts sleep—both of which are key for an early morning run.

Sleep:

• Prioritising rest – A good night’s sleep before a long run is crucial for muscle recovery and optimal performance. Quality rest helps your body repair, refuel, and feel strong on the day.

• Consistent sleep schedule – Sticking to a regular bedtime and wake-up routine throughout training (not just the night before) helps regulate your body’s natural rhythm and improve overall recovery.

• Sleep and injury prevention – Lack of sleep can increase the risk of injury by affecting coordination, reaction time, and muscle recovery. Prioritising rest helps keep you strong and resilient. Many runners underestimate the value of sleep, but poor rest can have a major impact on performance and recovery.

• Listen to your body – If your sleep has been particularly bad before a long run, sometimes it’s better to hit snooze or even move the run to another day if your schedule allows.