LONG DISTANCE RUNNING, 10 TIPS FOR TRAINING

Training for long distance running is one of the most important aspects of preparing for an Ultra Trail race.

Whether the goal is to finish your first race over 50 km or to improve performance over extreme distances, long runs represent the cornerstone of endurance training in the mountains.

Prolonged running helps develop basic endurance—the ability to stay on your feet for many hours—but also trains the mind to cope with fatigue, crises, and unexpected situations.

Moreover, a progressive and well-planned increase in the duration of long runs leads to important physiological adaptations:

• increased capillarization

• improved use of fats as an energy source

• greater resistance of muscle fibers.

For this reason, long-distance training cannot be improvised: it must follow a precise logic, consistent with competitive goals and the athlete’s level.

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Why Is Training for Long Distance Running Essential in Ultra Trail?

In long distance running, performance does not depend solely on speed, but on the ability to manage effort for many hours on technical terrain with significant elevation gain.

Long runs allow you to partially simulate race conditions. During these sessions, the body learns to:

• save energy

• tolerate prolonged impact

• use energy reserves more efficiently.

At the same time, the mind is trained to accept fatigue and maintain focus, even when tiredness sets in.

Training over long distances therefore means preparing in a complete way, both physically and mentally, reducing the risk of major breakdowns during an Ultra Trail race.

How to Structure Long-Distance Training

To achieve real benefits, long distance running training must be part of a structured plan.

Frequency, progression, route selection, and intensity management are key elements that must be carefully considered.

Frequency and Progression of Long Runs

During the core preparation phase, it is essential to establish a sustainable frequency for long runs.

A common mistake is increasing mileage and duration too quickly, which exposes the athlete to overload and injuries.

Generally, it is advisable to schedule two long runs per month, alternating with one or two lighter-load weeks. The first long run should be shorter—roughly just over half the duration of the second—allowing for gradual adaptation.

Key principles to follow include:

• plan a progressive increase in mileage over the months

• in the early phases, aim for a 10–12% increase per session

• include recovery weeks to allow proper adaptation.

This controlled progression improves endurance without compromising training continuity.

Route Selection and Elevation Management

An often underestimated aspect of long distance running training is route selection.

In trail running, elevation gain, terrain type, and technical difficulty significantly affect the duration and physical stress of a run.

Before every long run, it is essential to plan the route carefully, analyzing elevation profile, ground conditions, and the availability of water points. This allows for accurate time estimation and helps avoid unexpected issues.

General guidelines include:

• choose routes consistent with race goals

• progressively increase elevation gain and technical difficulty

• prefer loop or point-to-point routes to avoid “mental shortcuts”.

Careful route planning makes training more effective and race-specific.

Pace and Training Intensity

Long runs are not meant to be run at maximum effort. On the contrary, they should be completed at a controlled pace, consistent with the athlete’s preparation level and the planned duration.

In general, long runs are performed at an intensity between 75% and 80% of maximum heart rate, fully within the endurance zone. On smoother sections, pace may be slightly increased, but without spending prolonged time above threshold.

Key recommendations include:

• maintain a steady and sustainable pace

• avoid wasting unnecessary energy

• remember that excessive intensity increases recovery time.

Proper intensity management is essential to accumulate volume without compromising the quality of subsequent training sessions.

Nutrition and Hydration for Long Distance Running

Training for long distances running also means learning how to fuel and hydrate properly during effort.

Training is the ideal time to test nutritional strategies that will later be used in races.

What to Eat Before and During Long Runs

You should never start a long distance running in a fasted state. A balanced breakfast consumed about two hours before training provides the energy needed to face the effort.

During runs lasting longer than two hours, it is essential to regularly consume carbohydrates to avoid energy crashes.

General nutritional guidelines include:

• opt for a light breakfast, avoiding dairy products and fruit juices

• carry carbohydrate-based gels and bars

• aim for an average of 1 gel every 1h15–1h20 and 1 bar every 3 hours.

Training the digestive system is an integral part of Ultra Trail preparation.

How Much and How to Drink During Training

Proper hydration is essential to maintain performance and prevent cramps and drops in efficiency.

Hydration strategies must also be tested and adjusted during training.

On average, fluid needs are at least 500 ml per hour, increasing up to one liter in hot or windy conditions.

Key principles include:

• alternate water with electrolyte drinks designed for endurance sports

• drink small sips every 15–20 minutes

• do not wait until you feel thirsty.

Effective hydration management significantly improves the quality of long runs.

Recovery After Long Runs

Long sessions place considerable stress on the body and require adequate recovery. Neglecting this phase can negate part of the training benefits and increase injury risk.

After a long run, it is important to quickly replenish energy and nutrients to support muscle recovery. To do so:

• consume a recovery drink within 30 minutes

• eat a complete meal within 60–70 minutes

• allow one or two days of light training

• consider a sports massage to speed up recovery.

Recovery is an integral part of training and must be planned with the same care as long runs.

Conclusion: Long Distance Running with Method and Consistency

Training to long distances running is a journey that requires time, patience, and awareness.

It is not simply about accumulating kilometers, but about progressively building a resilient, efficient athlete capable of managing effort for many hours in a mountain environment.

Balanced planning of long runs—combined with proper pace management, nutrition, hydration, and recovery—allows endurance to improve while reducing the risk of injuries and overload.

Whether the goal is to complete your first Ultra Trail or improve performance in iconic races, the right approach is always the same: progression, specificity, and listening to your body.

Become an Ultra Trail Finisher with TRM Training Programs

Are you planning an Ultra Trail race such as UTMB, CCC, TDS, or Tor des Géants? Preparing for a race of this level requires experience, method, and in-depth knowledge of long-distance training.

Relying on trail running–specific coaches means following a personalized training program built around your characteristics and goals, avoiding common mistakes and maximizing results.

If you want to approach your next Ultra Trail with awareness and reach the finish line in the best possible condition, don’t improvise—preparation quality makes the difference.

Choose one of our TRM Training Plan programs and get ready to become a finisher in your next race!

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Related posts:

What are Trail Running, Ultra Trail and SkyRunning: definitions and characteristics Trail Running injuries: a comprehensive guide to preventing, recognising and recovering from injuries TOR DES GEANTS, SWISS PEAKS, PTL: ENDURANCE TRAINING AND RACE GUIDE