You guys! I ran nine miles on Sunday! I know that’s not LONG, long, but it was long enough for me to follow my usual long run routine. Today I thought I’d share some of my tips, tricks and tools for hot long runs… because heat is a factor just about year-round in South Florida.
First off, I’ve had a major mindset shift about my long runs. I remember in the past, training for marathons, I would get really stressed out about them. I would worry about those runs in advance- almost dread them. On my run this Sunday, as my Garmin beeped for the first mile, I remembered how, for those stressful long runs, I would be so relieved as I ticked off each mile.
Now I see each long run as an adventure. Rather than dreading them, I get excited and look forward to them all week. I try to plan a route that will give me a chance to explore.- I wonder what this neighborhood is like? I wonder how far this road goes? Now that I’m running on trails, I have a new one I want to try next time. I know where it starts but not where it ends. I’ve been wondering about it for months now- if someone has gone to the trouble of clearing a trail, it must go SOMEWHERE… right?
Now for fueling and hydration. Everyone is different here. I had a memorable run about two years ago, where I went out for “eight miles.” I had planned to drink from the water fountain at my usual park, but because it was early on in the pandemic, I didn’t realize the park was closed.
When I made that discovery I thought “No problem- it’s only an eight mile run.” But… thanks to my burning desire to explore, I ended up getting lost that day and ran 11.25 miles. It was 82 degrees when I finished, and I did it with no fuel or water. And I was fine.
Yes, I was thirsty and it would have been nice to have water. But nothing bad happened- I rehydrated afterwards and all was well.
Having said that, I do bring water and fuel along on my longer runs now. I’m not trying to have some sort of weird “Naked and Afraid” experience- I want to have fun. Probably the best thing I’ve purchased in a long time is this:
The Orange Mud HydraQuiver hydration vest. I love it so much! You seriously can hardly feel it. When I first got it I had some issues with chafing while wearing it with only a sports bra. I ended up covering the problem areas with KT tape and that solved the issue. So far this year I’ve been wearing a cropped tank top, and slathering body glide on any parts I think might chafe, and it’s been fine.
This bottle holds 24 ounces, which is plenty (for me) for runs up to 12 miles. If I were going farther I would probably want to stop and refill it. They also make a vest that holds two bottles, and I’m considering getting that at some point in the future.
I fill the water bottle about 3/4 full and put it in the freezer the night before my run. Then in the morning I top it off with more water. That way I have some water to start with, and the ice melts while I’m out there, giving me cold/cool water throughout the run.
Before my long runs I drink 16 ounces of water with half a packet of LMNT (I drink another 16 ounces with the rest of the packet afterwards.). I eat a little fruit- an orange or apple maybe, before I start. My stomach can be sensitive, and I need to eat something that digests quickly.
During the run- if it’s ten miles or longer- I’ll eat a gel. Even though this run was planned to be only nine miles, I brought one along anyway. I was leaving myself the option to run ten miles if I happened to “get lost,” and although that didn’t happen, I did eat the gel and enjoyed it. I love that boost of caffeine.
If I were running more than twelve miles, I would probably take another gel somewhere. The second one has no caffeine, and I don’t have a favorite flavor. Although my stomach is sensitive when it comes to food, I can tolerate any gels. Hammer gels are my favorites but they can be hard to find, so I take what I can get. My only regret is the chai flavored Gu- I won’t be repeating that.
One more thing- I love listening to podcasts when I do a long run. I totally get why people would rather run on trails with no headphones, but my favorite thing is to listen to a podcast where someone is recapping an extremely long and difficult race. My favorite ultrarunning podcasts nowadays are The Freetrail podcast and Training for Ultra. I usually listen to an episode for the first part of my run, and then- unless the podcast is so riveting that I don’t want to stop- I’ll put on music for the last couple miles.
This was the weather at the end of my run, which for this time of year was pretty great. There’s so little shade here, any clouds are welcome. When it gets hotter and my runs get longer, I’ll start in the dark (and by the way, when I start in the dark I keep my headphones out of my ears for safety reasons until it’s light out.)
Right now I’m keeping my fingers crossed that my foot continues to hold up, so I can enjoy some long run adventures over the summer. Most of our half marathons and marathons happen December-March, so I’ll just be running for the fun of it for now.
I’m linking up with Kim and Zenaida for Tuesday Topics!
Do you get nervous for long runs? Do you get excited for them?
Do you like to map out your whole run in advance or do you sometimes like to explore new areas?
How much fuel and water do you like for long runs?
30 Responses
I am not good with water on long runs… but so far it i has not been warm. I do try to do a loop so I can stop for water.
I fuel less during a long run than during a race. During a race, it’s one gu each 3-4 miles. During a long run, it’s only one Gu.
Yes, long runs are like race but always less fun. Yes an the nerves and yes on planning a route. I have never done one on trails.
I prefer to have company but sometimes it’s not possible. Podcasts are the best entertainment.
So congrats!!!! I see double digits soon!!
Thanks Darlene! Double digits coming up next.
Yes, on the rare cold (cool?) days here I’m not quite as concerned with water. And yes, podcasts are the best. I’m just now thinking that maybe one reason I enjoy my long runs now is because of podcasts- there was no such thing back in the old days.
Most of my long runs are with Barb (I know, that’s kind of a given, LOL). She & I are usually training for the same race(s) anyways. Anything under 15 miles, I don’t stress about much. I usually have water/electrolytes with me but know I can circle back to my house if need be. I sometimes have fuel with me, depending on the distance.
It has been a long time since I’ve done long runs with another person! My husband and I used to do long runs together (ages ago- when we were first married) but he doesn’t run too long anymore. It would be nice to have a friend to run with.
I do get nervous before a long run – for my ultra, my long runs were up to 4 hours.
Before I go out, I know exactly where I’m going and what route I’ll take. You made me wonder why I do that. Why don’t I just simply explore more? I think it’s because I don’t want to stress about running AND about the route.
I wish I was into podcasts! They must make long runs so much more interesting!
Well… I might get nervous if my long runs were going to be four hours! That’s pretty long. Yes- podcasts really help a lot. And I learn stuff!
9 miles is definitely a long run to me at this stage of life! I am out of the half/marathon stage of running so I don’t have truly long runs like I used to when training for marathons or towards the end of a half marathon training cycle. When I trained for marathons by myself, I did get nervous and kind of dread long runs, especially when they were 16+ miles long. But then I joined a run club and found long runs to be more enjoyable because the other workouts were so dang hard!! So it was nice to be able to run at a more leisurely pace.
My training is so different these days since I’m squeezing into a busy working mom life but I still enjoy the long runs. I pretty much always run with water once the weather heats up – even for a 4 mile run I like to have some with me. I have a belt that I have probably had for 15 years? It doesn’t hold much – probably 12-14 oz between the 2 bottles? I had a belt with one large bottle and I HATED it since it bounced around so much. I think I would like your style of belt so may consider that if I want to upgrade from my 15yo stained belt! And I nearly always run along the creek or lakes in my neighborhood and I’ve ran them so many times that I know how to map out the run to hit a certain distance.
I’m signed up to do a 10 mile race on 5/21 and was going to drop down to 10k, but realized I would have to pay to do so, so we’ll either run the shorter course and have our results look odd, or I’ll find the energy and drive to run 10 miles. But my longest run has been 5.5 miles so I really need to kick it into gear and log some longer runs if I am going to do ok on my feet for 10 miles… We’ll see how we are feeling that day I guess but I don’t know what I was thinking signing up for a 10 mile in May in Minnesota. I guess I had amnesia and forgot how awful spring running is!
That’s odd that they would make you pay to drop down the distance- I think it should be free. Well, I’ll be interested to hear how you work that out! Yes… I guess next year you’ll remember this one and sign up for the shorter distance!
I never could find a water bottle belt that worked for me- they always bounced too much. And I hate handheld bottles. This vest is definitely a great solution.
I’m so happy that you’re doing long runs again!!!
Right now I’m burned out on long runs so I won’t be running anything longer than 10k until later this summer when I start half training again. BUT in happier times, I did love the adventure. I have so many routes that I can do from my front door and haven’t even made a dent in the parks and trails around here. I usually have a gel if I’m running more than 8 miles, and I usually take it about halfway through. I’m not sure if it makes a difference but it doesn’t hurt anything and I think it’s good to keep in practice with the gels for race day.
Yes, that’s a good point- it’s good to make sure your stomach can tolerate the gels for when you need them in a race.
If I remember correctly, you’re not a fan of hot weather running so it probably works out perfectly for you to take a break from long runs for a while…right?
I refuse to drive to run somewhere, so I’m pretty limited in my exploration, which is to say that I’m basically limited to my neighborhood. There is a wooded trail (only about a mile, but it’s kind of shady!), a track around our middle school, and a bike/walking trail that are easily accessible. I just pick whichever is least likely to be crowded, although I’ll steer clear of the track if it’s super sunny because it’s brutal with no shade.
I will say that it’s crazy to hear about how hot it is there already because spring is slow to start here and I’m currently sitting in my house with a blanket on my lap, a heated vest on, and a hat on my head. I feel like I may never be warm again. Climate is so weird!
I can’t even imagine being that cold! Funny that we live in the same country and have such drastically different weather.
I also don’t usually like to drive anywhere to run. Luckily this trail is about two miles away from my house, so I can run there- although often I’ll drive anyway so I can run more on the trail and less on the roads.
I’ve heard great things about the OM hydraquiver. BUT, I hate the sound of sloshing water–I know, weird. I carry a handheld and it works for me. Sometimes I carry 2. I’m not a fan of running in the heat. I guess I need to prepare myself for warmer days
So many people love handhelds, but I’ve never liked them. A couple weeks ago, on Rogue Running podcast he talked about how everyone should just carry a handheld in the summer, and get used to it. I’m not convinced! I’ll stick with the vest.
I sometimes get nervous before a long run too especially if I have decided I should do it at a certain pace. I am so glad that you love the orange mud pack as much as I do. It has been a game changer for me. It holds everything I need. I have realized that while I can run x number of miles without fueling, why would I if I feel so much better when I fuel. I am so happy for you feeling good on long runs again!
Thank you Deborah! That is definitely a good point- I’m doing my long runs at a slow easy pace. I probably would be nervous if I had a target pace to hit.
I think nine miles is a long run! I like your switch of mindset, where you are curious and enjoying each mile as it comes. I am not doing long runs these days, six kilometres is about my limit (under 4 miles). For some reason I’m just not feeling long runs, so I’m not doing them!
If you’re not enjoying them, and not training for anything, there’s no reason to do longer runs! As a matter of fact I would probably say that your combination of yoga, strength, and shorter runs are a more balanced approach. I think the longer runs I’m doing are definitely more for my mental health, than physical health.
The longest I’ve ever run was about 8 miles, and I’ve never taken anything with me (knowing I can’t make it further than 8 miles – haha). Last year, though, I was running with a friend and even if we only did several km she ALWAYS carried water…and used it. I hate having anything sloshing around (on my body or IN my body), so can only imagine drinking if I felt thirsty well into a run.
I will sometimes have a bit of banana or a dried fig before a run, but tend to run on a near-empty stomach. That said, my best run EVER (felt amazing and could have kept going past 8 miles, for sure) I had a huge supper of fettucine and salad earlier in the evening. Go figure.
One thing I know – I can run faster, longer, and recover more quickly when I run later in the day. 7:30 pm is about my sweet spot. With kids on the youngish side (and not wanting to run alone after dark), I don’t get out much in the evenings these days, but I really need to try to incorporate that back into my life because runs earlier in the day…aren’t my favourite. But I always, always enjoy my evening runs.
That’s interesting- I NEVER run in the evening! The latest I’ll run is before dinner, but even that is rare. Once again- everyone’s different. I love running first thing in the morning because even if I don’t feel great when I wake up, the run peps me up. I almost feel like the run is a buffer between waking and coping with the rest of the day.
My usual weekday runs are all on an empty stomach- but like I said I’ll eat a little if I’m doing a longer run. Banana and dried fig also work for me!
To me, right now, 9 miles IS long! And I’d die without water. Not literally, but I need water for 5ks. I don’t understand people who don’t!
I don’t get super stressed about runs, more about actually remembering all the things that I need for it. 🙂 It might be different if I were actually training for something (but again, I still have to remember stuff!).
That’s actually why I enjoy the shorter runs — no need to carry fuel! I usually don’t need fuel for anything until about 9 or 10 miles, although during a race I will fuel more frequently.
So glad you got to enjoy a long run again!
Thank you Judy! Everyone’s different and I think it also just depends on what you’re used to. I don’t need water for anything under 6 miles, usually, although if there’s water readily available I’ll take it. Like I’ll drink during my five mile race on Sunday, but I wouldn’t bring water on a five mile training run.
I’m like Judy! I could never go long without water – I panic if I don’t have water for a 5K! But I think it really goes to me being quite dehydrated generally – I’m not good at hydrating when I’m not running so by the time I start my runs, even the short ones, I suspect I’m already dehydrated.
I really hope your foot holds up so you can continue to enjoy these long runs – that mind-shift change was also so key to me enjoying my long trail runs when I was training for my ultra. I’d started hating/dreading them – but shifting that focus made me start enjoying them and even looking forward to them.
Well, the trails you have to run on are SO BEAUTIFUL! I’m truly envious. I think if I started running on your trails I would just want to run and run and never stop.
I would certainly consider 9 miles a long run – great job!
I sweat A LOT, so I always need to have water with me while running but sometimes it annoys me to run with it.
I never found a good way to carry water until I found this vest. i hate holding water bottles, and anything in a belt bounces too much.
I love how thoughtful you are about your long runs, esp. in the heat. I have a handheld water bottle that I will take for anything longer than 8 miles… I usually don’t run in the heat of the day, so I am usually fine without water. I drink about 14 oz before I leave and then immediately electrolytes when I return. But I am definitely intrigued by the hydration vest.
I know a lot of people love the handhelds, but I just don’t like them. The vest has been working great for me.
Nine miles is definitely a long run. Great job! I have two small bottles that I keep in the pockets of my shorts. I also have a hydration vest that I bought from someone else when I began training for my 50k. Never got around to using it since I stopped training. Now I am going to start again and will be using it. I do get nervous for my long runs because I worry about the weather – too hot or too cold? But I need to realize that it is out of my control and nothing I can do about it.
Yes, I guess one good thing about living in Florida is the weather doesn’t change much- it will be hot. At least I know how to prepare for it.