There’s that moment, the night before a long run, when you wander around your home like you’re gearing up for a Himalayan expedition. You open drawers, zip up bags, check the weather forecast like a farmer in early 1900s Europe. And still—somehow—you forget the simplest thing: socks.
That’s when it hits you: your “long run” doesn’t start when the watch does. It starts way earlier. That’s why you need a checklist.
A real one. Something you can print and stick on your fridge or save on your phone. A guide to help you show up *clear-headed*—both physically and mentally. Because when your mind is uncluttered and your body is ready, even the toughest long run becomes a chance to learn something about yourself.
The day before
Eat clean and familiar
No experiments, no exotic restaurants, no “eh, just one beer.” Stick to familiar meals with complex carbs (pasta, rice, whole grains), a source of protein, and cooked vegetables. The goal? Fill the tank without overloading it.
Hydrate well (but not too much)
Hydrating the day before is like giving your body a head start—it keeps you from hitting emergency mode mid-run. Drink water regularly throughout the day, but go easy at dinner: waking up three times to pee is not part of the plan.
Lay out *everything*
Put it all out where you can see it:
- Shoes (yes, and socks too)
- Clothes appropriate for the weather
- Watch/sportwatch (charged!)
- Gels/bars
- Heart rate strap (if you use one)
- Cap/sunglasses
Doing this takes the stress out of your morning. Trust me: the fewer decisions you have to make when you wake up, the better.
Go to bed early
No need to be militant about it—just apply some common sense. Avoid bright screens in bed and maybe read something light instead. A deep night’s sleep is worth more than a gallon of coffee.
The morning of
Stick to what you know for breakfast
Bananas, toast, honey, oatmeal—whatever you’ve tested before (never try new stuff on long-run day!). Eat at least 90 minutes beforehand, with a glass of water or tea.
Dress with purpose
The rule of thumb: dress as if it’s 10 degrees (Celsius) warmer than it actually is. Your body will warm up after 15 minutes. Light layering, breathable fabrics, and no cotton (ever). If it’s cold out, better to cover arms and hands than chest and legs.
Take 5 minutes to center yourself
Before heading out, sit down. Breathe. Close your eyes. Remind yourself why you’re doing this. You don’t need an epic reason—just know it’s good for you, and that you’re doing it for *you*. This is your time.
During the run
Fuel at the right time
If you’re running over 75–90 minutes, bring gels, bars, or energy drinks. The general rule: refuel every 40–45 minutes. But listen to your body—everyone’s different.
Drink consistently
Better to sip small amounts regularly than gulp all at once. If there are no water fountains along the route, plan ahead and carry your own water or wear a light hydration belt/vest.
Listen to your signals (but not your excuses)
There’s a fine line between your body warning you and your mind sabotaging you. One says, “Ease up a bit, you’re pushing too hard,” the other says, “Why are you even doing this?” Learn to tell the voice of experience from the voice of laziness.
Every long run is a little journey. And like any good journey, it starts with preparation. Because it’s not just about making it to the end—it’s about doing it right, having fun, learning something, maybe even surprising yourself. And hey—maybe even remembering your socks. ;-)