While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run. Let's assume that your long run is scheduled for Sunday morning.
Rest
* Get lots of rest Saturday night, aiming for 8 hours sleep.
* Make either Friday or Saturday a complete rest day for the legs.
* If you do train on Saturday, make it a very light workout on the legs.
Nutrition
* Drink lots of water all day Saturday.
* Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation.
* Avoid foods high in salt and excessive protein and/or fat all day Saturday.
* Drink about 16 ounces of water Sunday morning prior to your long run.
* Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection.
* Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 90 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks).
* Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption.
* After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices).
* As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise
Excerpt from: Marathon Pal
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