How to Prep the Night Before a Long Run

Whether you're training for a half or full marathon or you don’t have a competitive event in mind but you still enjoy distance running, you’ll want to treat every long run as if it's a race day. Not only is it good practice for when you're finally ready to step up to a starting line, but focusing on nutrition, sleep, hydration, and other preparations can help you take care of your body during the run itself and even afterwards when you're recovering.  

Get a good night’s sleep

Just like food and water, sleep is an essential part of life, and not getting enough can not only lead to chronic health issues, like diabetes and heart disease, but it can also affect your fitness performance. According to the National Personal Training Institute of Florida, athletes who get high-quality sleep every night have increased energy, sharper reflexes, better muscle memory, and improved cognitive function, and it can even help your muscles and tissues recover after a run.     

That said, we know how hard it can be to relax and unwind when you're anticipating a long run the next day, so if you don't already have a relaxing bedtime routine, the night before is a great place to start. Try avoiding blue light — the light that comes from smartphones, televisions, and other tech devices — and dim your overhead lighting. Avoid eating a heavy meal, and practice some calming rituals, like meditating, listening to calming music, or reading a good book. Consider turning your thermostat down to a temperature between 60 and 65 degrees, as people who sleep within that range tend to experience longer, more high-quality sleep.  

Eat a carb-focused dinner

While you want to eat a proper dinner the night before a long run, you don't want to overdo it, so avoid stuffing yourself, ditch the heavy foods, and don't eat anything you've never eaten before or you might end up with an unpleasant stomach problem the next day. Whatever you eat, you'll want to make sure it's high in carbohydrates to help fill your glycogen stores. Sanford Health recommends eating a heavier lunch the day before, and eating a lighter dinner with easy carbohydrates, like bagels, rice, oats, yogurt, tortillas, potatoes, or bananas.  

While some protein is good and even beneficial to muscle breakdown, avoid eating too much, along with foods that are high in fat or fiber. While these nutrients are essential to an overall healthy diet, they can slow down your digestive system, which can prevent your body from using carbohydrates for fuel during your run. Too much fat or fiber before a long run can also lead to discomfort, making you feel crampy or bloated.  

Prepare your running gear

At some point before beginning your relaxing bedtime ritual, take a moment to double check the weather for the next day, so you can select your running gear accordingly. Penn Health recommends dressing for weather about 15 degrees warmer than the actual temperature at the start of your run because your body — and the ambient temperature —both warm up while you run. Make sure you charge any technology you plan to use during your run, such as your smartphone, GPS watch, and wireless headphones. Finally, go through a checklist of essential items you need for your run and lay everything out in one spot, so it's ready to go. This includes your clothing, shoes, fueling options like energy gels, sunscreen, safety gear, anti-chafing cream, blister medication, and anything else you need to stay healthy and comfortable. 

Increase your salt intake

When you run, your body loses electrolytes, including sodium, through your sweat, and the consequences can be uncomfortable and even dangerous. If you plan to run for more than 90 minutes, consider increasing your salt intake when you eat your dinner the night before, especially if you're prone to sweating a lot or have had issues with low electrolytes in the past. Deli meat, coconut water, and salted nuts, like almonds, are great ways to add more salt to your pre-run diet.   

Hydrate properly

As an athlete you already know how important hydration is to your performance and your overall health, so increasing  your water intake the day before a big run is a must. Just be careful not to overdo it, as over-hydration can cause performance issues as well. The Institute for Medicine suggests that active men aim for 104 ounces per day, while active women aim for 72 ounces. Of course, every body and situation is unique, and other factors may impact how much you should drink, like underlying health conditions, medications you take, and the ambient temperature where you're located. Once you've reached your baseline, try drinking 16 additional ounces of water about an hour before you go to bed.   

Nothing new on race day

As a runner, you may have heard the old phrase “nothing new on race day," and even if you're not participating in a race or marathon, the same logic should apply to any long distance run.  

When you head out to run tens of miles, unfamiliar gear can cause more issues than you might not expect. For example, your new shoes might turn out to be less comfy than your reliable GEL-KAYANO® 31 running shoes. Save the new equipment for shorter runs where you can experiment safely and make adjustments as needed, and opt for your tried and true routine when going for longer runs.  

Set yourself up for success on a long run

Long runs are a key part of any racer’s regimen, and taking the time to prepare yourself the night before means you can feel confident and secure while out on the road or trail. With a good night’s sleep, proper food and water, and your trusty gear ready to go, you’ll perform your best and fly through those miles. 

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.