By Coach Adolfo Salgueiro

When it comes to the long run, theories abound. A certain influencer says this, scientific research says that (yet somehow you believe the influencer, but that’s another story). Or your buddy swears at a new esoteric formula that allows you to run only twice a week and still improve all your PRs, but then, here comes fill-in-the-blank.

Most theories and formulas have their merit, but some are just quacks. Yet certain non-negotiables can’t be overlooked if you strive to improve your endurance, times, PRs, and enjoyment in running. These are my six non-negotiables:

Hydration – it is not about drinking water during your long run. It is about setting a hydration strategy that goes beyond your time pounding the asphalt. Hydration is a weeklong strategy. You can’t cram hydration the night before or the morning of your long run. A healthy intake of water and electrolytes throughout your day, every day, every week, will ensure you are primed to withstand the sweating rigors of your run, during which you must rehydrate as you go, of course. Don’t start on a deficit. In the best circumstances, it is a recipe for a bad run; in the worst, for disaster.

Night-Before Dinner – A key component to the next day’s long run success. It must be carb-rich, as they will help top off your glycogen (muscle fuel) stores. This is not the time for a big-ass stake or a huge salad. This is not the time to try that new restaurant your family has been dying to go to. This dinner is “me time”. It is about preparing for tomorrow. It’s the time to be a little selfish and make sure your posse understands your nutritional needs. You can please everyone else with their meal choice tomorrow. One more thing: Give yourself plenty of time to digest your dinner.

Pre-Run Fuel – There are plenty of benefits to running in a fasted state, but those do not apply to your long run. Even if you had the perfect meal the night before, your body used glycogen and water to keep you alive through the night. So, even if you feel you can tough it out, hydrate and have a carb-rich snack before you start. There is no reason to start your journey without your tank topped off when the solution is so accessible. Your body will thank you with better performance and less fatigue.

In-run Fueling – Even though your body is designed to perform at a certain level of dehydration and calorie deficit (meaning you don’t need to replace every drop of water as you sweat it or every calorie as you burn it), you must eventually replenish so your body continues performing over the energy demands throughout the workout. For that, you must develop your personalized protocol. Forget what experts say and figure out what is best for you. When do you need water? When do you need a gel? When do you need electrolytes? It is all about your individual needs so that you may keep the engine burning hot.

Execute your plan – When you go out for a long run, be clear about what you want to accomplish from your training, and make sure of that before you turn on your watch. You shouldn’t be surprised by a mile-repeat in the middle of your run. You shouldn’t figure out you are going 12 miles at mile 2. You should have known that yesterday, if not earlier. Being prepared is the key to success, and it’s better to avoid needing a week to recover instead of a day or two.

Purposeful Recovery – You finished your long run. Great! Congrats! Let the Strava kudos and the Instagram likes pour in. What now? Well, if you want your body to benefit from the workout, you must start the recovery process ASAP. This means you should not get in your car 30 seconds after you are done. You should catch your breath, cool down, stretch, rehydrate, ingest protein and carbohydrates (chocolate milk is an excellent way to do so), and make sure that, as your body enters recovery mode, it can recuperate stronger, faster. Eat, hydrate, and sleep so you are ready to use the benefits of that long run as soon as possible.

There are many theories about the long run, some with merits, some without. If you want to build strength, endurance, and confidence, not just for race day, but for years to come, I truly recommend you incorporate your non-negotiables into the long run. These have all been proven.

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