How to confidently complete your first long run
If you’ve signed up for your first marathon this Spring, the it is likely that this weekend, you’re heading out for your first long run. And, also likely, this will be the furthest you’ve ever run. Overwhelmed? Daunted? Of course it is. Some of the fears occupying your mind are:
- What if I can’t finish?
- What if it’s too hard?
- What does this mean for my marathon?
You’re not alone. Every first-time marathoner has faced the same fears. But, remember, this is the first run of many. It is a stepping stone, a building block, the first step in a 16 week. But, it’s an important milestone and, without some perspective, it could set the tone for the next 16 weeks, and not in a good why.
The reality is, it might not go perfectly and that’s not a problem. But let’s set you up for success and explore ways to approach it realistically and with confidence.
Why long runs are essential
Long runs are one of the most important sessions in your marathon training. But, it’s not just about distance – there’s much more to them than how far you run.
- Build endurance. Long runs train your body to sustain effort for longer. The more time you spend running, the better your body adapts to covering longer distances.
- Mental resilience. Marathon running is often described as more mental than physical. Long runs prepare your mind to handle tough moments, building develop confidence in your ability to push through. Seeing (or feeling) is believing.
- Physical adaptation. Each long run strengthens your muscles, joints, and cardiovascular system, helping them to adjust to the demands of marathon running. This principle applies to all abilities and distances – it’s a cornerstone of the science of running.
The benefits of long runs go beyond just crossing miles off your training plan. Think of your first long run as the starting point, not the finish line.
Don’t set out to be perfect. Instead, focus on building your endurance, strengthening your mental resilience, and giving your body the chance to adapt to the challenge ahead. This is just the beginning of what you’ll achieve.
Trust the process
It’s natural to think, If I can’t run this distance now, how will I ever finish 26.2 miles? But, it’s factual to say, you’re not supposed to be ready yet.
Marathon training is about gradual progression. Week by week, you’ll run a little further, and your body will adapt to handle the increasing distance. You’re not running a marathon tomorrow – your training plan is designed to prepare you one step at a time. Trust it to do its job and follow the process it lays out for you.
This weekend’s run is just one building block in a 16-week journey. Trust the plan, trust the process, and most importantly, trust yourself. Every run – no matter how it goes – is bringing you closer to race day and preparing you for the challenge ahead.
Slowing down is the key to long run success
The best tip I can give you for long runs? Drop your pace.
Yes, it sounds counterintuitive, but running slow now helps you run faster later. Your long run pace should feel comfortable – slower than your usual pace. Here’s how it compares to other running paces:
- Easy pace. A conversational pace where you can chat easily. Most of your training runs will be at this pace; it helps build endurance and aids recovery.
- Tempo pace or goal race pace. Often referred to as ‘threshold pace’, this is a fast pace you can only sustain for 20-40 minutes (5-10 for beginners). It is faster than ‘easy’ but not an all-out sprint.
- Intervals. Short, intense bursts of speed a set distance or time – 100-400m or 30-90 seconds – followed by recoveries of similar length or duration. This pace is designed to improve your speed.
- Long run pace. Slower than your easy pace. It should feel sustainable, and you will likely have to resist the urge to go faster. This pace trains your endurance and teaches your body to run for longer, efficiently.
I recently ran a half marathon. If I had run at my long run pace on race day, I would have finished about 20 minutes slower than my actual time. That experience convinced me – training slow works.
I also used to worry that recovering too quickly after a long run meant I wasn’t pushing hard enough. Surely I should feel tired and sore and need a day or two to recover, right? Wrong. Recovering well after long runs is exactly what you want – it’s a sign you’re training smart and reducing your risk of injury.
Slowing down might feel frustrating at first, but it really is the secret to building endurance, staying injury-free, and hitting your goals on race day.
It’s OK if you can’t finish the distance yet
One of the biggest fears for first-time marathoners is: What if I can’t run the full distance?
By this, they mean the distance in their training plan for that week or session. It’s okay. Missing the distance isn’t a sign of failure – it’s part of the process. Training plans are designed to be flexible because life, weather, and energy levels are unpredictable. Not every run will go perfectly; that’s completely normal.
The key is to focus on progress, not perfection. If you can’t hit the full distance, aim to go a little further than last time – even just 100m. Progress is progress.
When I started training for my first marathon, the base distance for my short runs was 3 miles, and my first long run was even further. I couldn’t run 3 miles. After a few frustrating attempts, I mapped out a 3-mile loop with the intention of running, walking, or even crawling, but I wasn’t coming home until I had covered the distance somehow.
After a couple of sessions like this, something clicked. I started seeing progress week by week, and soon I was hitting the mileage in my plan. It wasn’t easy, but it felt good, and I enjoyed seeing my progress.
The best part? Crossing the finish line of my first marathon. Not because every training run was perfect, but because I kept at it.
Remember: every run – no matter how it goes – adds to your progress. Focus on moving forward, even if it’s just one step at a time.
Practical tips for your (first) long run
1. Plan your route
Choose a familiar route. An out-and-back route works well because you can simply turn around at your halfway point, which helps simplify pacing and distance. Alternatively, a loop with options to cut it short can be useful for your first couple of long runs while you’re adjusting to the distances.
Tip: While having a ‘get out of jail free’ option can be comforting, it’s important to balance this with the discipline of completing the session. If you do need to cut it short, aim to make up the time or distance with a walk rather than skipping it altogether. This builds mental resilience.
2. Fuel early and often
Practice hydrating and eating during the run, starting earlier in your run than you think you need to. Take your first fuel within the first 30-45 minutes and then continue every 20-30 minutes after that. Research suggests starting early keeps your glycogen stores from depleting, which helps avoid the dreaded ‘bonk’ or ‘wall’.
Tip: Once your runs exceed an hour, start experimenting with different fuelling strategies to find what works for your stomach. Options include energy gels, chews, drinks, or small snacks like dried fruit. The key is to fuel consistently – taking in 30-60g of carbohydrates per hour of running – to sustain energy levels and train your stomach to handle fuelling during extended efforts.
3. Think time, not miles
If the distance feels intimidating, focus on running for a set amount of time rather than fixating on miles. This can make the run feel more manageable and less overwhelming.
For an out-and-back route, break the run into two halves: focus on reaching the halfway point first, then shift your attention to the return trip. Some training plans are structured around time, while others are based on mileage. Either choose the approach that feels most motivating for you or, after a few weeks of running, adjust your focus to align with your plan.
Tip: Use landmarks as mental targets. Aim for the next lamppost, tree, or street corner rather than checking your watch or phone constantly. This strategy is particularly useful when you’re feeling tired – mentally or physically.
4. Slow down. And then slow some more
Aim for a pace where you could comfortably have a conversation. Then go a little slower. If it feels too easy, you’re doing it right. Long runs are about endurance, so save your speed for tempo runs and intervals.
Tip: A good approach is to run your long runs 60-90 seconds slower per mile that your goal marathon pace. This helps build your aerobic base – crucial for long-distance running. Avoid the temptation to speed up, particularly if you feel good early in your run.
5. Celebrate
Whether or not you hit the full distance, celebrate the fact that you ran and did the work. Every long run, no matter how it goes, brings you closer to your marathon goal.
Tip: Visualise your progress by tracking your runs in a journal or app. Take a moment to reflect on what went well and what you could improve. This is a great motivator, particularly when you see your progress over time.
Training for a marathon is as much about learning and adapting as it is about running. Use these practical tips to make your long runs smoother and more effective, and don’t be afraid to adjust based on what works best for you. Every step forward is a step closer to the finish line.
Focus on the big picture
Marathon training isn’t about a single run. It’s about the cumulative effect of all your training. Each long run adds to your endurance, strength, and confidence, even if it doesn’t go perfectly. And, remember, you may not feel like a runner yet, but you can redefine what running means to help you find the happy side of running – at any distance.
Celebrate your first long run
Finally, this is about your first long run. This is a huge milestone. No matter how it goes, make sure you celebrate it.
Lace up, head out, and remember: it’s not about running the perfect distance today. It’s about getting it done, building strength, and trusting the process.
Still worried? I can be your cheerleader, your accountability buddy, the positive voice in your head. Whatever you need.
Book a call and let’s challenging those negative thoughts and worries so we can get you to the finish line.
Your first marathon is an incredible commitment and achievement, let’s create the space to make it as fun and focused as we can.
