How to Optimize Your Long-Runs for Your Race

Are you race-ready? We walk-through exactly what it takes to finish strong on the big day.

Today, Coach Nate walks you through exactly how to make this long-run "race-ready" by mentally, physically, and logistically preparing all of the factors that go into race day success.

In this video we share important tips around:

02:05 - Race Day Set Up - Shoes, top, socks, hat, sunglasses, and shoes. What works for different temperatures, race distances, and your body.

07:03 - Race Day Nutrition - There's what you eat and drink, and how you carry it. Will you eat and drinks what's on the course? Or carry your own stuff? How will you carry it? How often will you have an aid station? All of these are important to know.

09:59 - Race Pace - Come race day there should be no secrets or surprises here. By practicing your intended race pace and effort in the end of your long runs, you build the mental confidence and focus to run smart when it counts!

11:42 - Strong Run Form - Every 30 minutes throw some run drills into that long run to get you out of that marathon shuffle funk. "Wake up" your hips and hamstrings and re-ignite that cadence. Not only will you run more efficiently, but you'll also get better race day photos too!

There's a LOT that goes into a good race day performance. Take 7 days and see how the Training Club can help you reach your goals with this free trial.

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[jeffcummins]

Agree with everything except the belt for nutrition stuff. I've always found that I don't like anything togging at/pulling down on my shorts, so I opt for a hydration pack around my shoulders. Naturally, it's not a question of right or wrong, but what each runner prefers. Love the bit about the lateral running and the karaoke during the long run. I've noticed the karaokes, in particular, help "wake up" the cardiovascular system so that you're ready for a run. Great video!

[KO_Adventures]

I really like the idea of doing some drills every 30 minutes in the long run. I am going to try that! Thanks for the great advice!

[chelseawiniecki]

Hey Run Experience! Just wanted to say that I love this channel! I watch all the videos and these videos really helped me improve my running. I finished my first half marathon yesterday at 2:20! I was so proud of this accomplishment and your videos helped me. I entered without a goal but, to just complete this race. I look forward to more races and watching these videos for helpful running mechanics and nutrition! You guys are awesome!

[MrJmaster]

I have my first half marathon this Saturday. My goal time is 2:15 minutes but preparing this week I been keeping light. I feel like I can go faster the 2:15 but I will see how my first two miles pace is. Super excited tho and can't wait to run.

[jeanlee]

Wow! Thanks for all these precious advice, coach Nate! I believe the short glute relaxing workouts will surely pay off!

[logiconabstractions]

Great video.

From an ultramarathon perspective: I run commute, so I typically run with a small backpack (lunch mostly). I was thinking about it as kind of a pain, but this video makes me think it may actually be a good thing. It feels pretty normal to be running with a small backpack at this point. So in a sens this is good practice.

[namits]

Great videos, possible for a video on cramping? I only cramp on race days, Berlin Marathon the most recent at 10 miles. I never cramp on training days or long runs of 20 miles. I'm thinking as on the race day I am going much slower as zig-zagging, stop starting, as so many runners on the route and cannot get to my usual long run pace. I also have water, gels, electrolytes and all that and makes no difference. Be an interesting discussion.

[RickMartinYouTube]

Wow, your vid comes a day after my fail. Working up to a half in November. Hot and humid here in FL and had to abort a long run yesterday. My pace was way too fast for an 8 mile run in the heat, made the best out of it with some run/walk/interval fast pace to finish the workout. Better hydration, earlier start in the day, and slower pace are the plan this week. I have about 2 months prep.

[WilliamCauley]

I am going to try the drills every 30 minutes that could certainly benefit me

[JordanTerzakos]

thank you so much for your videos. looking to go on my first half marathon in a few months!

[jennaalord]

awesome video! great tips! and love that TRE yoga mat... really yall need an online swag shop!

[northernninjarunner]

Great vid thanks for all the info 🏃‍♂️

[XF]

8:22 peanut butter bars like crack its delicious 😱

[micahstewart]

Body Glide. Dear sweet goodness don't forget the body glide!!

[jimoconnor]

Body glide and Gatorade Endurance (it's on many of the race courses also)...

[blairphelps]

Would be great to see more trail running and ultramarathon videos.

[CAborn]

Can you link the belt and water flask below please?

[pipez]

Thanks for the tips on race day items. I usually get thirsty but a camelback is to heavy on my back, how can I carry some water? (without hydration belts) they are very uncomfortable on hip flexors

[Moneyalmenial]

6:37 doesn't burn my (eye) balls 🧐

[majormonogram]

Don't run in cotton? I have never heard that before.... Why is it bad to wear cotton when u run? Does it chafe? I've never had problems wearing cotton t-shirts when i run.