Master These 2 Skills to Finish Long Runs Strong

The first few miles of a long run can feel almost suspiciously easy. Your stride is smooth, you can control your breathing, and the distance ahead seems manageable. But sometimes, those effortless early miles quickly lead to heavy legs, labored breathing, and a pace that feels harder to hold with every step.That fade isn’t always a sign that you lack fitness or grit. Often, it’s the result of decisions made much earlier: a pace that crept too fast, a gel taken too late, or fluids left untouched. Learning to manage those variables can make long runs feel better while training your body to preserve energy and resist fatigue.These two simple tips help you fight that fatigue, allowing you to build durability for your long runs, so you’re ready to push through the final miles on race day.Fueling: Eating and Drinking Maintain EnergyIf you’ve ever hit a wall in a long run or bonked in a marathon, you’ve felt what happens when your body’s glycogen stores run low. Without its primary energy source for distance efforts, your body can’t maintain its pace—in fact, holding any pace feels pretty hard. Dehydration can escalate this problem even further.That’s why figuring out a smart nutrition strategy is just as important as the running itself. “If your long run is longer than 90 minutes in duration, you’ll want to make sure you’re carrying electrolytes [and carbs] in the form of a drink or gel,” Ben Rosario, CEO of The Marathon Project, previously told Runner’s World. In order to stock your glycogen stores, take in about 30 to 60 grams of carbohydrates per hour.You can get these carbs in the form of gels, chews, or sports drinks—whatever your stomach tolerates best. Pair this with steady hydration, taking in 24 to 32 ounces per hour by sipping regularly.Fueling before and after long runs also helps you perform well during your miles. Science suggests aiming to eat about one to four grams of carbs per kilogram of bodyweight (about 0.5 to 1.8 grams per pound) about one to four hours before exercise. Carb-rich snacks that are easy to digest work best, including foods such as a bagel, oatmeal, or a banana with toast.Afterward, refuel with both carbs and protein (a 4:1 carbs-to-protein ratio) to restore depleted glycogen and support muscle repair and recovery. Aim for about 30 grams of protein in that postrun meal.Pacing: Slowing Down Builds EnduranceThe other half of the long-run equation isn’t about what you take in; it’s about the effort you put out. More specifically, how slow you’re willing to run most of the time.It’s tempting to think faster long runs will make your race pace feel easier. But experts say otherwise.Training mostly in zone 2—the aerobic “conversational” zone, about 60 to 70 percent of max heart rate—strengthens your muscles’ mitochondria, improves efficiency, and helps delay fatigue, Sonia DelBusso, DPT, physical therapist and corrective exercise specialist at Providence Saint John’s Health Center in California, previously told Runner’s World. Basically, long, slow running is what builds the endurance engine you rely on late in races.Don’t worry, fast and fun speed efforts still have a place in your training, but the race-day payoff comes from combining speedwork sessions with a steady progression of easy miles. Over time, this blend improves your ability to run faster for longer.Slowing down also lets you train more consistently, considering easy running is less stressful on your body, reducing the risk of injury.The takeaway? Run your long runs slower than you think you should. Even though it may not feel like it, trust that these easier miles are doing their job: building your endurance and fatigue resistance.Matt Rudisill is an Associate Service Editor who has been with Runner's World since 2025. A Nittany Lion through-and-through, Matt graduated from Penn State in 2022 with a degree in journalism and worked in communications for the university's athletic department for three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for Penn State football, men's basketball, and women's gymnastics. In his role with Runner's World, Matt has interviewed Olympians, world champions, and countless experts in the field to create service content that helps runners of all ages and experience levels train smarter and race faster. When he’s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.