Preparing for a long run, whether it’s a marathon, a half marathon, or a significant training run, requires more than just hitting the pavement regularly. The 72 hours leading up to your long run are crucial for optimizing your performance and recovery. This detailed plan will guide you through everything you need to do — from fuelling and realistic carbohydrate loading to sleep, supplementation, and post-run recovery — all backed by science.
1. 72 Hours Before Your Long Run: Laying the Groundwork
Focus on Carbohydrate Loading
Carbohydrate loading is a well-known strategy used by endurance athletes to maximize muscle glycogen stores, your body's primary energy source during prolonged exercise. Glycogen depletion is one of the major causes of fatigue during endurance events, so having your muscles fully stocked with glycogen will help you run longer and with more intensity.
Realistic Carbohydrate Loading Strategy:
Why It Matters: Research suggests that carbohydrate loading can increase muscle glycogen stores by 50-85%, which can delay fatigue and improve endurance performance .
How to Do It: 48 to 72 hours before your run, aim for about 7-12 grams of carbohydrates per kilogram of body weight per day . For a 70 kg (154 lbs) runner, that’s around 490 to 840 grams of carbs per day. Focus on complex carbohydrates like pasta, rice, potatoes, whole grains, and fruits, while avoiding excessive fats and fiber, which can cause gastrointestinal discomfort.
Example foods for carb loading:
Whole grain pasta
Brown rice
Oatmeal
Sweet potatoes
Bananas and berries
Hydration and Electrolyte Balance
Start hydrating early. Drinking water throughout the day is essential, but over-hydration can lead to imbalances in sodium and other electrolytes, increasing your risk of hyponatremia during the run. Mix in drinks with electrolytes (without excessive sugar) to maintain a good balance.
Recommended Intake: Drink to thirst and aim for about 2-3 liters of fluids per day. Include drinks rich in sodium and potassium (e.g., sports drinks or coconut water) to keep your electrolyte balance in check.
Sleep Preparation
Quality sleep is a key factor in your physical performance. Studies show that even one night of poor sleep can negatively impact athletic performance, so prioritize a consistent sleep routine throughout the week leading up to your long run.
Tip: Try to get 7-9 hours of sleep per night and aim for good sleep hygiene: minimize screen time before bed, keep your bedroom cool and dark, and avoid caffeine in the afternoon.
Key Takeaways:
Start carbohydrate loading, aiming for 7-12 grams of carbs per kilogram of body weight.
Hydrate with water and electrolyte drinks to maintain balance.
Get consistent, quality sleep (7-9 hours per night).
2. 48 Hours Before Your Long Run: Fine-Tuning Nutrition and Rest
Refined Carbohydrate Loading
At this point, you should continue focusing on increasing your carbohydrate intake but opt for lower-fiber, easy-to-digest foods. This will minimize the risk of gastrointestinal distress during your run. Examples include white rice, white bread, and sports drinks, which provide quick energy without excess fiber.
Tip: Spread your carbohydrate intake throughout the day, with a focus on easily digestible, low-fiber options to prevent bloating.
Supplementation
If you regularly use supplements such as caffeine, beta-alanine, or creatine, maintain your usual supplementation schedule. However, if you’re considering using caffeine for an added performance boost, note that caffeine has been shown to improve endurance by increasing focus and reducing the perception of fatigue when consumed 30-60 minutes before exercise .
Start tapering off high-fiber foods and focus on easily digestible carbohydrates like white rice, pasta, and sports drinks.
Key Supplements to Consider:
Caffeine: 3-6 mg per kilogram of body weight, taken 30-60 minutes before your run, can help reduce perceived exertion and boost performance .
Beetroot Juice: High in nitrates, beetroot juice may improve endurance by enhancing blood flow to muscles . Consume 500 ml daily for at least 48 hours before the event for optimal effects.
Taper Your Workouts
By now, you should have tapered off most of your intense training. Focus on lighter, short workouts to keep your muscles primed without overexerting yourself. For example, a light 20-30 minute run with a few short strides will keep your legs fresh while preventing fatigue.
Sleep Prioritization
By the 48-hour mark, it's crucial to start banking sleep. If you struggle to sleep the night before your long run (common with pre-event nerves), having two nights of good sleep leading up to the run can help mitigate any potential performance dips. Aim for the high end of the recommended 7-9 hours of sleep.
Key Takeaways:
Focus on easily digestible carbs and reduce fiber intake.
Continue your usual supplements and consider caffeine or beetroot juice for performance benefits.
Taper your workouts with light runs and prioritize sleep.
3. 24 Hours Before Your Long Run: Last-Minute Preparations
The Night Before: Your Pre-Race Meal
The meal you have the night before your long run is crucial. It should be high in carbohydrates, moderate in protein, and low in fat and fiber. Avoid experimenting with new foods and stick to meals you know will sit well in your stomach. A typical meal could include a plate of pasta with a lean protein (like chicken or tofu) and a side of steamed vegetables.
Ideal Pre-Run Meal: 3-4 hours before bed, aim for 200-300 grams of carbohydrates, a moderate amount of protein, and minimal fats or fiber. Avoid spicy or rich foods to prevent stomach upset.
Hydration
Continue to hydrate, but be careful not to overdo it. Over-hydration can dilute electrolytes, leading to cramps or fatigue during your run. Stick to water and electrolyte drinks, sipping small amounts throughout the day.
Mental Preparation
Mental preparation is just as important as physical preparation. Spend some time visualizing your run, setting your pacing strategy, and imagining yourself achieving your goal. This mental rehearsal can reduce anxiety and boost confidence on the day of your run.
Key Takeaways:
Eat a balanced, carb-heavy meal with moderate protein and low fat.
Continue hydrating but avoid over-drinking.
Mentally rehearse your run and pacing strategy to reduce pre-run anxiety.
4. During Your Long Run: Fueling for Success
Start Hydrated but Not Overhydrated
On the morning of your long run, drink 500-750 ml of water 1-2 hours before the event, allowing your body time to absorb and process the fluid . About 15 minutes before the run, consider taking a sports drink or electrolyte beverage to top off your hydration.
Fueling During the Run
Your body can store enough glycogen to last about 90 minutes to two hours of continuous exercise, but for long runs, additional fuel is necessary. Research shows that consuming 30-60 grams of carbohydrates per hour during exercise can sustain energy levels and prevent glycogen depletion .
What to Eat During the Run: Portable, fast-digesting carbohydrates are ideal. Examples include energy gels, chews, sports drinks, or even bananas. If your run is longer than two hours, aim for around 30-60 grams of carbs per hour (e.g., 1-2 energy gels per hour).
Stay Hydrated
It’s crucial to replace fluids lost through sweat, but don’t drink too much too quickly. A good rule of thumb is to drink about 150-200 ml of water every 20 minutes, adjusting for the heat and your sweat rate. If you’re running for more than 90 minutes, consider a sports drink with electrolytes to prevent dehydration and muscle cramps.
Key Takeaways:
Hydrate well before the run, and sip water during the run.
Consume 30-60 grams of carbohydrates per hour, using energy gels, sports drinks, or chews.
Stay hydrated, but avoid over-hydration.
5. Post-Run Recovery: Refuel, Rehydrate, and Rest
Refueling Immediately After Your Run
After your long run, your muscles are depleted of glycogen, and your body needs protein to start repairing damaged muscle tissue. The post-run window is an ideal time to replenish both carbohydrates and protein. Aim to consume a 3:1 ratio of carbohydrates to protein within 30 minutes of finishing your run .
Post-Run Snack: A smoothie made with banana, protein powder, and almond milk, or a peanut butter sandwich with a sports drink, are excellent options. Aim for about 1-1.5 grams of carbohydrates per kilogram of body weight and 15-25 grams of protein.
Hydration
Continue drinking water and electrolyte-rich beverages post-run to replace fluids lost through sweat. Avoid alcohol immediately after the run as it can delay recovery by increasing dehydration and impairing muscle repair.
Stretching, Foam Rolling, and Rest
After rehydrating and refueling, engage in light stretching or foam rolling to prevent stiffness and promote muscle recovery. Rest is equally important — after a long run, your body needs time to repair and strengthen, so make sure you get plenty of sleep over the next few nights to aid recovery.
Key Takeaways:
Refuel with a 3:1 ratio of carbs to protein within 30 minutes of finishing.
Hydrate with water and electrolyte drinks, and avoid alcohol.
Stretch, foam roll, and prioritize sleep to aid muscle repair and recovery.
Conclusion
The 72 hours leading up to your long run are essential for optimizing performance, endurance, and recovery. By following this detailed, evidence-based plan, including proper carbohydrate loading, hydration, supplementation, and sleep, you’ll give yourself the best chance of success. And after your long run, refueling with the right mix of carbohydrates and protein, rehydrating properly, and focusing on rest will ensure a speedy recovery, setting you up for future performance gains.
Key Takeaways Table:
Step | Key Strategies |
72 Hours Before | Begin carbohydrate loading (7-12g carbs/kg body weight) and hydrate with electrolytes. |
48 Hours Before | Continue carb loading with easy-to-digest, low-fiber foods; focus on tapering workouts and sleep. |
24 Hours Before | Eat a balanced carb-heavy meal the night before, hydrate, and mentally rehearse your run strategy. |
During the Run | Consume 30-60g of carbohydrates per hour, stay hydrated, and avoid over-drinking. |
After the Run | Refuel with a 3:1 carb-to-protein ratio, rehydrate, stretch, foam roll, and prioritize rest. |
References:
Burke, Louise M., et al. "Carbohydrate for Training and Competition." Journal of Sports Sciences, vol. 29, sup1, 2011, pp. S17-S27.
Jeukendrup, Asker E. "Carbohydrate Intake During Exercise and Performance." Nutrition, vol. 20, no. 7-8, 2004, pp. 669-677.
Peeling, Peter, et al. "Evidence-Based Supplements for Endurance Athletes." Sports Medicine, vol. 49, no. 7, 2019, pp. 1119-1136.
Cermak, Naomi M., et al. "The Influence of Pre-Exercise Carbohydrate Feedings on Endurance Performance." International Journal of Sport Nutrition and Exercise Metabolism, vol. 22, no. 1, 2012, pp. 38-47.
Ivy, John L., et al. "Nutrient Timing: The Future of Sports Nutrition." Journal of the International Society of Sports Nutrition, vol. 1, no. 2, 2004, pp. 91-96.
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