My 5 Golden Rules for Long Runs

[@seanbendell]

I like to do an out and back but start in the middle. Say on a 20 mile long run, go 5 miles out, then back to where I started before 5 miles out and back in the other direction. This gives me an opportunity to fill up with water and food without having to carry it all with me. It also helps psychologically as I can tick off each quarter.

[@will.green.]

its not helping you psychologically. its handicapping you like never taking the training wheels off your bike

[@liv-jr9vk]

@@will.green.could you elaborate please?

[@tobyk8125]

If your run is in the morning, plan a convenient toilet break within the first few Kms. For me that means I often just start with a 3 km loop back to my home before I really get going. Feels so good knowing that particular risk has been averted for the rest of the run!

[@williamcollins0932]

I have a running buddy who did this, but IMO you are just training your body to expect that. Then come race day, you'll have to do the same thing. Maybe try tweaking your prior evening meal and/or your breakfast to see if you can avoid having to go during your run? If you can time things right, then you can go before your run and be done with that.

[@will.green.]

you really have this problem? thats ridiculous.

[@tobyk8125]

Needing a shit in the morning but not necessarily before I go out? Yeah. What, can you shit at will? ​@@will.green.

[@Nakameguro97]

Much better to wake up an hour early to hydrate and poop before the run. I do this every day to ensure I’m flushed out before I begin.

[@AlexandruCr]

200k Subscribers. Congrats Ben, u worked hard to acomplish this goal))

[@flocav6962]

I never run with music nor podcasts. During long runs I like to embrace boredom to get me mentally prepared for the marathon

[@mcfarvo]

Good opportunity for prayer/meditation in my experience

[@henrycook6376]

Music is good for speed work, but for long runs and easy runs it tends to make me run too fast!

[@IanJHarmon]

I've just completed the GNR using your 2 hour training plan Ben and my time was 1:56:42, which I'm very proud of. This was only my 2nd event after completing the St Helens 10k in March which I used your 1 hour training plan for and finished that in 55:45. I started running in Oct 2023 and got the bug. I've learnt so much from your channel and training plans. My next big challenge is a marathon, I've just not picked which one yet. Thanks a lot for all the content you put out. Its always top quality and super helpful for us noobs. 👍

[@kjc83]

Learned SOOOO much from running my first marathon in London this year, especially how to pre-load my electrolytes, effective carb loading and by following Ben’s training plan. 100% going to do London or a different marathon next year and feel you learn so much from your doing your first. Marathons or >20 mile runs in general can seem scary, but good preparation is the best antidote to overcoming that fear!

[@JDeezle21]

I'm not there yet. I've gone up to 8-9 miles steadily, making my way towards 12-13 next.

[@kjc83]

Best of luck to you and keep at it! 💪

[@rubarb1275]

Really enjoyed this one. I like the fact that all of the tips are accessible to everyone, regardless of pace or how far you run. Also, really like the new colour of the technical tshirt in the video, will be checking this out on your website. 👍

[@Quintinia]

I'm a "top of the bottom half" runner and I always race with a hydration vest with a 500ml flask. Carrying at least some of my own water saves me time and energy by not needing to slow down to grab cups and jostle with other people at aid stations, especially early in the race when people are more packed together. Plus it's extra pockets for phone, keys, etc.

[@Jess-Rabbit]

Just PR'd a half and finished with 9 easy miles per your marathon plan for my 22 long run today!

[@maxal2251]

20 miler today, leg nearly fell off. Plus side, the fuelling strategy didn’t give me the trots and that’s the last long long run until the day. Feel as confident as a fish in a display tank at a sushi restaurant. But I’ll be there, hobbling over the finish line, limb dragging behind and an emergency nappy on. Come on Berlin! 👊🏻

[@roydos949]

My first marathon is in Frankurt this year in October, could not decide on a training plan after reading so many articles on what and not what to do. So i devised one myself, maybe a bit risky since i have only completed half marathons before and have no marathon experience. i alternate my long runs from week to week. For example on one weekend i will run 6 x 2 kilometers 30 sec faster than my goal marathon pace, total 15 kilometers. The day after i will run 27 kilometers at 30 seconds slower than my race pace. The following weekend i will run 30 - 32 kilometers, with 10 - 15 kilometers at race pace and a slow recovery run of 10 kilometers the day after. Total mileage for the week 85 - 90 kilometers. Just like to add that i will be 65, so not a spring chicken any more!

[@roydos949]

@@stan-lamb Hi, Thanks for the tip, will check it out. Good luck in Cologne and have fun!

[@MattWarren100k]

Congratulations on 200k, well deserved 🎉

[@FreakyDeakyDoDarDay]

I stashed a water bottle on the long route I do, it was around 8pm and pretty dark, when I drank it, tasted funny, turns out it wasn't my bottle. Somebody had pissed in it. Guttering. True story sadly.

[@joanathoma2324]

😮😮😮

[@job181]

😂

[@alexleitch1291]

😂😂😂

[@jouhajohnny]

😭😭

[@hassanullah1997]

OAHAHAHAHAHAHHAHA

[@littleredridingdog]

This guy's a legend! he's made running, gear and motivation so accessible. Thank you

[@brandonvincent8277]

Congrats on 200k Ben

[@tompatrick795]

Just did my longest run today 37K on the intermediate plan. Now for the taper. Thanks Ben.

[@HS-fm9kv]

Likewise, I finish with a decent walk to cool down. I'm lucky as I live near the ocean so I also go for a dip for a good 5-10 mins (in lieu of ice bath). I also make sure to stay active / moving about afterwards, noting that (in my case) inactivity leads to stiffness the next day.

[@timtrenholm3698]

I've raced all my marathons in a vest and soft flasks, makes fueling/hydration a non-issue, other than over fueling! (If I exceed 80g of carbs per hour it's a crap shoot....literally) Any extra weight is more than made up for by not slowing down for chaotic aid stations or lack of hydration/fueling. You just need a system to make taking your sips robotic. Mine is every km I drink. Which allows my body to take on smaller amounts in a constant trickle which is much easier than gulping cups or a glob of gel.

[@dresden_slowjog]

Whenever I stash my bottle on a quite busy public path I put a waterproof note on it "this is NO litter! pls don't take away, will be used and removed by (date)(time), thanks!" and so far it worked

[@will.green.]

why dont you just get a bladder or flask?

[@TwiinStar1224]

Training for my first half (6 weeks out!) and I'm using the Garmin coach training plan. My long runs are by time and not distance which I like since it encourages me to stay at the prescribed "easy" pace. After all, if the plan says do an hour theres no point in doing it fastee. Did ~14km yesterday and it went pretty well. Will try to get my race day shoes (I'm leaning to Asics Metaspeed Sky Paris) a few weeks before race day. Hopefully there's a good sale in the next 4 weeks 🤞🏿

[@will.green.]

ya whats the point of running when you can walk? better yet just stay on the couch

[@runnymanrunning]

Rule 6: Take some TP with you. I find the older I get, the more often "just in case" suddenly in cases.

[@Blacknight200]

I second this, it’s always come in handy. Also practicing deep squats too.

[@Jeff-yt3qp]

Great video Ben, plenty of information 👍🏃‍♂️

[@michelledemayo9325]

200K! Wow! Congrats!🎉

[@thomastandy8840]

congrats on the 200k subscribers!

[@michaelbatterbee448]

Thanks Ben very informative

[@ItsTheCollinsFamily]

Congrats on 200k 🥳

[@tomdecock840]

Thanks for the tips!

[@MuseRunner]

All great advice as always! Thanks team😊

[@internalmedicine9982]

Going to try out your level 2 plan soon. Wish me luck !

[@jacksonm.6549]

Great tips but for those of us who don't have support on long runs and/or can't stash drinks along the route, there's an easy solution. Just do what I do and have your drinks on a table at home. It must be nearest your front door to avoid wasting too much time when you get them. This also works great as a toilet stop. Plan your long run so that you're back home when you need to refuel and can swap drinks or bottles without carrying them all. For me that's around 2 hours. At this point I drop the bottles I had until that point, pick up the drinks required for the remainder of the long run, and leave if I don't need to use the toilet. Doing loops nearby your home is also great for emergency situations like an injury or if you need to quit the run early.

[@will.green.]

you quit runs early? why?

[@mtyscott]

Great vid! Thanks!

[@StefanTerndrup]

That is more or less what I've been doing the last few years and building up. Gone sub 90 on Half Marathon in the spring, which was my goal for this weeks Copenhagen Half, which it still is. Been much more organized and keeping tabs on my training and running more on feel instead of a very structured plan. Been a year of PR's from changing things in the planning and mentally in my training and accepting that there is things we cannot do anything about, just on to the next one and keep on with the training.

[@EthanRuns]

Learning from you every time sir!

[@PauloPereira-he6hl]

Excellent video ... thanks a 1000👍💪

[@henrycook6376]

I forgot to bring a bagel for my half marathon once, and picked one up from another store for the race whilst on the road. Within 3 mules I had to stop at a portapotty during the race! Stuck with the same brand and type of bagel!

[@HILLO319]

Great video 🙌 that tshirt is soooo nice

[@MartiEverton]

19m on Saturday, felt like the worst run of my life and legs like jelly. Looked at my time and I was only 6 mins slower than 18m the previous week. Felt great :)

[@will.green.]

19m? are you crawling?

[@MartiEverton]

@@will.green. what do you mean?

[@nathanp610]

I think they're joking that 19m could be read as 19 meters instead of miles ​@@MartiEverton

[@jeanines_channel3246]

My Chicago Half is in a couple weeks ❤ Last one of 2024 for me.

[@jochippyy]

Excellent video thankyou ben. Been working on some half marathon pace during my long run, but does it count as part of the harder 20% or easier 80% under the 80/20 rule of thumb??

[@tube2211ification]

Been great video thanks could you do a review of Altra shoe range. Thanks

[@jaankann9604]

Hey Ben, please do a trail running shoe video “best trail running shoes”. Looking for a new pair to pick up but do not know which to choose

[@will.green.]

there are a lot of factors that go into choosing trail shoes. trail conditions, temperature, distance, your body. i have 8 pairs i cycle through depending on those factors. i like saucony but there are lots of companies making great shoes

[@reuchikawa]

Hahahaha I also love to plan the route during the week! 🤓😉

[@RightonOh]

200K🎉🎉

[@donmaffie]

I'm actually preparing for a marathon in a bit different way, without long runs. My max length runs are only 14k's. This is according to the theory that a lot of runners over-exhaust themselves with a standard marathon plan. It takes a body arond 1,5 - 2 years to be able to run 30K+ without over-exhausting your body. If you then train 2 days later, you are not recovered yet and it gets worse etc. This is one of the reasons a lot of people get injuries when preparing for their first marathon. The theory is then to prepare yourselve as good as possible for the marathon on your marathon heart rate and be well rested to perform. A one-time burst of 42km is something the body can handle if you rest properly afterwards. Quite interesting, also explained in the book "Tthe Marathon Revolution". Tried and tested by thousands of people already in the Netherlands.

[@will.green.]

thats stupid. just train for 2 years before running a marathon then. do you have any idea what kind of wall you will hit having never run distance? and you have no experience knowing you can get through that pain. i ran for about 2 years before i ever ran a marathon now i can run them every couple days if i want to and sometimes i do. you havent even ran a half and youre just going to skip to a marathon?

[@3lmodfz]

I'm not quite at long run level yet (haven't finished C2-5k yet)...but I like the idea of being able to do 10k, half marathons etc maybe. My biggest fear is needing the toilet urgently and not having one nearby! I have IBS so even if I stick to the same foods which cause no issues, sometimes my digestive system just decides they are a problem, which means I'm either not able to go and I'm in such pain with cramps/spasms, or I'm gonna shit myself 😅😂 It's quite annoying lol.

[@will.green.]

there a lot of people in the comments talking about they have a marathon coming up and do they need to do any long runs? thats like saying im going to climb everest, should i climb some shorter mountains first? why are you running a marathon if you dont know you are capable of running one? a lot of these people are going to have a bad time. it takes a long time to get your body and mind ready to run that distance, and its dangerous to do things you havent practiced and properly prepared for. its probably the same mentality as those everest tourists. gotta take a selfie and tell people how great you are. running isnt about numbers or races or showing off. its a way of life

[@Feanaro5503]

I tried to get my wife to bike along me on my long runs. Didn’t happen. 😅

[@will.green.]

try your girlfriend. i bet shes more willing

[@masonwillis708]

I don’t know if it’s in the vid yet, but a rule for me is to have an entire meal ready in the car/bag the moment I finish. Took me literally years to lock this in and it makes SUCH a difference!

[@kizzmiazzz]

Entire meal? 100g of Carbs is sufficient right after the run. Thats why recovery shakes exist. You can enjoy your meal later and you dont have to rush it.

[@masonwillis708]

@@kizzmiazzzAfter smashing out an early morning LR with MGP blocks, having a decent sandwich, fruit, and water has made the afternoon so much better for me! To be clear, I’m not talking about jogging a LR, I’m talking about the marathon training stuff that’s tough and loooong.

[@will.green.]

@@masonwillis708 the longer my runs are the less i can eat after. i ran 30k today in the hills and all i can stomach has been a shake and a few chips

[@rjdlister]

Hi Ben. What was that ointment that you're rubbing into the side of your tibia at 8:52? Does that help with shin splint pain?

[@will.green.]

compression sleeves/ tall socks

[@definit1on119]

I generally don’t go above 15 on my long runs. But I do run back to 15 mile runs

[@EmoneyXC]

Man this video makes me want to run! Unfortunately I’m out for another week 😔

[@will.green.]

thats always difficult, i missed a week earlier this month. its nice to have some recovery tho

[@RunAllTheMiles]

My rule is to do all my long runs in the mountains whenever the weather isn't too extreme, loadsa fun 😀👍

[@will.green.]

100%

[@Avikumar2]

Sir beet root juice actually improve athletic performance or not

[@thomasdarling2553]

Bonked at 25km on Saturday long run. Not fun, but able to refuel at McDonalds

[@hahaheslop]

I literally just ran 20 miles today! 😂

[@JoshPitts530]

Way to go dude!

[@kateanagnostos4418]

I’m a newbie about to do my first half. I’ve been doing “a gel every 25 min” however I find I can only eat like 1/2 the gel at a time. They seem so big. Is that ok? I’m only aiming for the the 6min/km pace for this half.

[@maxal2251]

Don’t need to wolf it immediately, take it in sips over the next km/ 5 minutes, that way you get the full benefit of the pack. If finding difficult to take, maybe look for one that’s not as thick/ gel like (if that’s the issue.) Plenty makes out there to experiment with 👍

[@hiwayman981]

That should be just fine; most experienced runners would tell you that you really don't need to fuel during a half-marathon. Of course, everyone's different, and since most "half's" do in fact have numerous water/sports drink/gel stations, you're better off taking something in during the run. I would kind of feel my way through taking food/gels/drinks, avoid cramps at all costs, and take note of what feels right under what circumstances. And please have fun during your first 21K - don't worry so much about your time during the race, as you'll want for the opportunity to try again for better soon after! Enjoy!

[@will.green.]

i use skratch powder in a flask or bladder. its a lot easier on the trails as its not distracting, no trash, cheaper, easier on my stomach, no mess, encourages drinking water

[@livegreatalways]

Ben, I'm using your Level 4 10k, 21k and 42k plans. Tqvm. I do have one question I wanted to ask you for some time. Most coaches will prescribe Hill Sprints but I don't see that in all your plans. Is it with all the speed works done they are already the equivalent of hill repeats? I just did a very hilly Half race yesterday, despite zero hill works for like past 2 years, I still managed to tackle all that confidently following your plans which prescribe no hills. Pls advise and if needed, how would I incorporate hill works in. Tq tq Coach.

[@will.green.]

yes its important and how you incorporate it is you go outside, find a hill (or stars) and run

[@hannahjackson8704]

Watching this after a long run at fail pace, where was this at 9am 😢

[@JoshPitts530]

Done is better than perfect!

[@ruthbrierley1798]

Managing to hit my paces easily during weekday runs but during the long run, battling to hold faster sections whilst weighted down with hydration vest and flasks. Hate it!!

[@kizzmiazzz]

Then you are running too fast.

[@will.green.]

running isnt about time/mile and carrying water is good training. go run hills, you wont be fast but you will get stronger and be faster later. and pacing is slower on longer runs. its also slower in heat and on technical trails and with elevation and on days after you run. its part of life. running isnt about numbers on your watch

[@jonnyjonnyjonnyjonny]

I find myself mimicking your voice in the car.

[@MrMeowNow]

Here is a question, I have a marathon on 22nd of September, Do I absolutely have to do long run? or what is the deal with those? I know marathon will SUCK regardless if I do or not do those long runs... So what gives? Also, planning? why? Long run is a long run, grab some water and some gels and you will be fine!

[@jakebailey5033]

It's all about your goal, you running the marathon to complete or for time? Long runs get your mind ready more than your body.

[@will.green.]

@@jakebailey5033 long runs are equally important for the body and mind. if you have never even done a half, how will you do a half and then do another half while cramping? mental strength? good luck

[@will.green.]

why are you running a marathon if you dont do long runs? is this like those guys that climb everest just to take a selfie?

[@MrMeowNow]

@@will.green.yep, I’m that guy…

[@grayscalemaybe3514]

​@MrMeowNow hi, I don't know your situation, but these things happen. It's going to feel a lot longer than you expect, so please go gentle on yourself and don't exceed a jogging pace. You're not familiar with how your body reacts to its glycogen being depleted, so absolutely ensure you get enough carbs in the few nights before, and especially during the race. I wish you luck, please try and focus on making it through safely and don't be concerned about any time goals! There are no cheats to finishing a marathon!

[@TwiinStar1224]

Where are you going where they don't have bagels 😂

[@owenmcgh]

The Oatly chocolate milk is dangerous to have around. I could polish off a carton in a day if I let myself.

[@PeterSpiers]

I love the videos but would please ask to reconsider stashing drinks on the route. Either it gets tampered with (like the guy in the top comments) yes it's a very funny story but it opens the way to more sinister things. And if it's forgotten about or lost then it just becomes plastic litter. I mean this as respectfully and #NoAggro as possible :)

[@will.green.]

oh no not plastic litter! seriously tho, when i first started i stashed water on the trail. then it froze and i was dehydrated. now i carry an insulated bladder in a vest. also what is no aggro? you mean no testes?

[@PeterSpiers]

​@@will.green. That is interesting to read, I wear a belt to carry a soft flask and I've not yet upgraded to a backpack, because I am not yet hardcore enough. I'd love to do more trail running but I live in an area severely lacking in these. No Aggro is no aggro, we're all about peace, good vibes and self-development man :)

[@user-ms1yf2vv3f]

I really struggle to run with a water bottle in hand. Any suggestions on this

[@AmeliaPremium]

Hydration vest

[@will.green.]

@@AmeliaPremium or belt, but ya i use a vest

[@YukiNakaii]

it takes me about 2 hours to do an 8 mile long run (I'm fat and slow lol).

[@86medic1]

Is there a county that has banned bagels?? Lol

[@tomipetteri4881]

In my opinion, the need to take in calories is to train your body for race conditions. If you run out of calories during a long base run, it could be because you're not good at burning fat, or you might be running too fast for a normal base run speed.

[@will.green.]

burning fat doesnt last forever. youve got to take in salt and sugar to keep moving esp when its hot. maybe youre not running that far or going very slow?

[@tomipetteri4881]

​@@will.green. One kilogram of fat contains 7,000 kcal, so you can run quite far, right? And yes, you do most of your long practice runs at a slower pace, not race pace, right?

[@danieljackson5497]

Just wear a vest. Why is it so taboo to wear a vest? 2x 500ml water bottles and all your carbs.

[@will.green.]

my thoughts exactly. as a trail runner i have never run without a vest. i shake my head when i see people holding their phones with no water or carbs while theyre running. i can carry 5 or 6l and everything else i need for the unsupported ultra runs when i dont pass back near my car

[@Endurehybridtraining]

Because he’s trying to run fast and not trail run and carry the extra load🤔

[@danieljackson5497]

@@Endurehybridtraining its an extra 2kg on your body, its barely noticeable. Also running with extra weight is good training. stashing water or getting someone to come with you so they can carry your water is not only lazy, but time consuming.

[@walied5922]

I guess as most major marathons you are not allowed vests.

[@cai0]

What about the "teaching your body to burn fat for fuel", by not having gels in the long runs? Unless it's a practice run for the race, wouldn't it be better for you not to rely on gels so much? Also cheaper 😅 2 gels per hour, 6 gels in a long run, that's about $24 AUD per run here in Australia. Better learn to use fat, got plenty of that available anyway 😂

[@kizzmiazzz]

Hes talking about the longer long runs right before a marathon race. You dont do that many of them, so those are the ones to practice your race day setup.

[@will.green.]

fat doesnt last forever. you will cramp eventually. on my long runs (20+ miles) esp in the summer i use 10 or 15 usd in skratch powder. ya i prob could get by without it, but it would be more difficult and recovery turnaround would increase and i like to run most days. also im running trails and it gets dangerous if my energy is low. i dont want to hurt myself because i refused to fuel. that would be pretty stupid, right?

[@ninas2016]

Is there a reason you are yelling in this video?

[@will.green.]

what are you talking about dropping bottles? have you never heard of a hydration vest? i can carry 6l of water in mine. its dangerous to wear headphones while you run not to mention it weakens your mental game.

[@kemalluxia8305]

Am i first? 😮

[@idawson998]

Second😂

[@KieranMoore-rp6ed]

Why would anyone care? 🤡

[@XEinstein]

I really don't understand people eating pizza on a day before a race. There is so much salt in a pizza that you will dehydrate overnight processing all that salt.

[@will.green.]

ya i dont understand why people take salt pills before during and after they run. its not like cells need salt to function or you lose salt while sweating. i only take electrolytes. no salt for me, but im not albert einstein or anything