The Worst Things You Can Do During a Long Run

​Even experienced runners make mistakes during training. In fact, mistakes are often part of the learning process.

They help runners understand their limits, adjust their strategy, and improve over time.

However, when it comes to long runs, some mistakes can make training unnecessarily difficult or even lead to injury.

​Long distance running is physically demanding. There is no shortcut around that reality. But with the right preparation and a thoughtful approach to training, most runners can successfully complete their long runs and even begin to enjoy them.

​Knowing what to do during a long run makes a big difference. Many runners eventually discover that long runs become one of the most satisfying parts of their training routine. The sense of progress and accomplishment after covering a long distance is hard to replace.

​Still, getting to that point often requires some trial and error. As runners increase their weekly mileage for the first time, they often make a few mistakes that leave them exhausted or discouraged. Avoiding common long run mistakes can make training much smoother and far more enjoyable.

​Preparing for a long run in advance is one of the best ways to set yourself up for success. This preparation includes deciding what you will eat, how you will stay hydrated, what pace you will maintain, and how you will stay mentally focused when the run becomes difficult.

​With a clear plan in place, you can avoid many of the common mistakes runners make during long distance training.

​Below are seven of the most common running mistakes that can ruin a long run.

​Mistake 1: Starting Too Fast

​One of the most common mistakes runners make during long runs is starting too fast. Long runs are not meant to be speed workouts. In fact, they should usually be run at a slower pace than your goal race pace.

Trying to push the pace early in a long run often leads to fatigue later. Long runs are already challenging because of the distance and the mental effort required. Adding unnecessary speed makes the run even harder and increases the chance that you will struggle to finish.

Starting slow and steady is the best strategy. If you feel excited or motivated at the beginning of the run, it can be tempting to run faster than planned. Instead, remind yourself that the goal of a long run is to build endurance, not speed.

Holding back during the first miles will make the rest of the run much more manageable.

​Mistake 2: Not Eating or Drinking During the Run

​Another major mistake runners make during long runs is failing to fuel during the run itself. Many runners prepare their nutrition carefully before the run, but assume that pre run fueling alone will be enough.

As distance increases, the body needs a steady supply of energy. Waiting until you feel hungry or exhausted before eating usually means your energy reserves are already low.

Planning a fueling strategy is essential. During longer runs, runners should consume water and quick energy sources regularly, often about once every hour.

Carrying water and easy to consume snacks can make a big difference in maintaining energy levels and keeping muscles working efficiently throughout the run.

​Mistake 3: Trying New Gear for the First Time

​Training is the perfect time to test new running gear. However, a long run is not the moment to try something new for the first time.

New shoes, clothes, or equipment can cause unexpected problems. Blisters, chafing, or discomfort may appear only after several miles, which can turn a long run into a painful experience.

Any new gear should be tested during shorter and easier runs first. If something causes discomfort during a short run, it is much easier to stop or adjust than during a long distance session.

Once gear has been tested and proven comfortable, it can safely become part of your long run routine.

​Mistake 4: Running a Long Run After a Hard Workout

​Long runs require both physical and mental energy. Attempting them when your body is already fatigued can make the run unnecessarily difficult.

Running a long run immediately after a hard workout, such as an intense speed session or heavy strength training, places extra stress on the body.

Instead, long runs should ideally be scheduled after a rest day or an easy recovery day.

Planning your training week in advance helps ensure that your body is prepared for the challenge. Starting a long run with fresh legs allows you to complete the distance more comfortably and reduce the risk of injury.

​Mistake 5: Eating Immediately Before the Run

​Fueling is important, but timing also matters. A common mistake is eating right before starting a long run.

When you begin running immediately after eating, the body has not had enough time to digest the food. This can lead to stomach discomfort, cramps, or frequent bathroom stops.

A better approach is to consume larger carbohydrate rich meals the day before the long run. On the morning of the run, a light breakfast or snack is usually enough. Ideally, this meal should be finished at least 30 to 60 minutes before starting.

Proper timing allows the body to digest food and convert it into usable energy for the run.

​Mistake 6: Dressing Incorrectly for the Weather

​As long run distances increase, the amount of time spent running increases as well. Many runners eventually find themselves running for several hours at a time.

During that time, weather conditions can change significantly. Temperatures often rise during morning runs, and the body warms up quickly once movement begins.

Dressing in layers provides flexibility. At the start of the run, extra layers help keep the body warm. As the run progresses and body temperature rises, layers can be removed to stay comfortable.

Being prepared for temperature changes helps runners maintain comfort and avoid overheating or getting too cold during breaks.

​Mistake 7: Adding Extra Mileage

​When runners miss a workout during the week, they sometimes try to compensate by adding extra miles to their long run. While this may seem like a good way to catch up, it can actually create problems.

Training plans are designed with gradual mileage increases and scheduled recovery periods. Adding unexpected extra distance disrupts that balance and increases the risk of overtraining or injury.

Even if you feel strong at the end of a long run, it is usually best to stick to the planned distance. Consistency over time is far more effective than trying to make up missed miles in a single run.