Road to Berlin Marathon #11 - Long Runs: How and Why to Do Them Right

As an experienced runner who has completed several marathons, I can tell you that long runs are truly the heart of marathon training. They are not just about covering distance; they’re about building mental strength, resilience, and confidence for race day. When preparing for the Berlin Marathon, doing your long runs the right way can make all the difference between feeling overwhelmed and feeling ready to conquer the course.

First, it’s important to listen to your body. Gradually increase your long run distance each week about 10% more than the previous week to avoid injury and burnout. Patience is key. I’ve learned that rushing into too long a run too soon only leads to setbacks. Trust the process and give your body time to adapt.

During your long runs, focus on maintaining a steady, comfortable pace is one where you can hold a conversation. This helps your body learn to burn fat efficiently and keeps fatigue at bay. Remember, it’s not a race against time; it’s about building endurance. Hydration and nutrition are vital. Practice your race - day fueling strategy during these runs and try different gels, drinks, or snacks to see what works best for you.

Another tip I swear by is mental preparation. Long runs are as much about mental toughness as physical endurance. Use this time to visualize race day, think about your goals, and develop a positive mindset. Sometimes, I listen to inspiring music or podcasts to keep my spirits high.

Long Runs: After increasing your weekly mileage by about 10%, it’s beneficial to make every 4th week a cut - back week. During this week, reduce your long run distance and intensity to allow your body to recover and adapt. This helps prevent overtraining and reduces injury risk. Additionally, try to do your long runs easier by running with a group or within the running community.

In Berlin, many run clubs offer long runs, so just join them! They often have different pace groups, so you can find one that matches your speed. Running with others makes the long runs more enjoyable, provides motivation, and helps you stay consistent. It’s always better to do these runs with someone else rather than alone, especially when the distance gets longer.

Don’t forget to incorporate some variety into your training. Include some runs on terrain similar to Berlin’s city streets, and consider doing some runs with slight elevation or hills if possible. This prepares your legs for the varied course profile.

Finally, recovery is just as important as the run itself. After each long run, take time to stretch, refuel, and rest. Your body needs to recover properly to get stronger. Trust me, the effort you put into doing your long runs right will pay off on race day!

Berlin is an incredible marathon -fast, flat, and full of energy. With the right approach to your long runs, you’ll not only finish, but do so feeling strong, confident, and ready to enjoy every moment of this unforgettable race.

Keep pushing, stay positive, and believe in your training - you’ve got this!