What To Do Before Running Long Distance

Before embarking on a long distance run, there are several important steps to take to ensure a successful and enjoyable experience. As a seasoned long distance runner, I have learned the importance of proper preparation and have developed a routine that works well for me. In this article, I will share my personal pre-run rituals and offer some insights and tips to help you prepare for your own long distance adventures.

1. Hydration is Key

One of the most crucial aspects of preparing for a long distance run is ensuring proper hydration. Dehydration can have a detrimental impact on your performance and overall well-being. In the days leading up to your run, make sure to drink plenty of water and avoid excessive consumption of caffeine or alcohol, as these can further dehydrate your body. On the day of your run, start hydrating early in the morning and continue to drink water throughout the day.

2. Fuel Your Body

Running long distances requires a lot of energy, so it’s important to fuel your body properly beforehand. About two to three hours before your run, have a balanced meal that includes carbohydrates for energy and protein to repair and build muscles. Some great pre-run meal options include oatmeal with bananas and nuts, a whole wheat bagel with peanut butter, or a smoothie made with fruits, yogurt, and a scoop of protein powder.

3. Warm Up and Stretch

Never underestimate the power of a good warm-up and stretching routine before a long distance run. Start with a brisk walk or light jog for about 10-15 minutes to raise your heart rate and loosen up your muscles. After your warm-up, spend at least 10 minutes stretching major muscle groups, focusing on your calves, hamstrings, quadriceps, and hips. Stretching will help prevent injuries and improve your overall performance.

4. Dress Appropriately

Choosing the right attire for your long distance run can make a world of difference in your comfort level. Opt for moisture-wicking, breathable fabrics that will keep you cool and dry. Make sure your shoes are well-cushioned and provide adequate support for your feet. Don’t forget to wear a hat or sunglasses and apply sunscreen to protect yourself from the sun’s harmful rays.

5. Mental Preparation

Long distance runs can be mentally challenging, so it’s important to prepare your mind as well as your body. Take a few moments before your run to visualize yourself crossing the finish line strong and feeling accomplished. Set small goals for yourself throughout the run to keep your motivation high. Practice positive self-talk and remind yourself of all the training and hard work you have put in leading up to this moment.

6. Check the Weather

Before heading out for your long distance run, always check the weather forecast. Knowing what conditions to expect will help you dress appropriately and make any necessary adjustments to your running plan. If the weather is extreme, such as scorching heat or heavy rain, it may be wise to reschedule your run or adjust your route for safety reasons.


Preparing for a long distance run is just as important as the run itself. By following these pre-run rituals, you will set yourself up for success and maximize your enjoyment on the road or trail. Remember to stay hydrated, fuel your body properly, warm up and stretch, dress appropriately, prepare mentally, and check the weather. With these steps in place, you’ll be ready to conquer any long distance run that comes your way!