HOW TO MAKE LONG RUNS FEEL EASIER
Published: 02/10/2026 | By: Tommy Trees
Long runs don't have to feel like a battle from the moment you step out the door. From pacing too fast to getting your fueling wrong, small mistakes can turn an enjoyable run into a slog. In this guide, our ambassador Tommy Trees shares the simple strategies he's learnt over 15 years of running to make long runs feel easier, more comfortable and something you actually look forward to.
I still remember when I first started running. The thought of running for more than 30 minutes genuinely filled me with dread. It sounded incredibly boring. I'd spend the whole run looking at my watch, counting down the minutes until I could finally stop. Back then, anything over 5km felt like a huge achievement!
Fast forward 15 years, and long runs have become my favourite session of the week. Not because they've become easy – they definitely haven't – but because I've learnt how to approach them differently.
As a running coach, one of the questions I'm asked most is, "How do I make my long runs feel easier?" The answer usually isn't getting fitter overnight. More often than not, it's about pacing smarter, fuelling properly and changing the way you think about the run.
Even now, after years of marathon training, I still have Sundays where my legs feel heavy after 5K. The difference is I don't panic anymore. I've learnt that not every long run is supposed to feel amazing, and over the years I've picked up a handful of simple strategies that make those longer miles feel much more enjoyable.
Run Slower Than Your Ego Wants To
This is the biggest mistake I see. Most runners don't start too slowly; they start just a little bit too fast. That might not seem like much, but after one or two hours of running, it catches up with you. Your breathing gets heavier, your heart rate climbs and what should have been an enjoyable long run turns into a battle just to get home.
When I head out for a long run, the first 15–20 minutes almost feel too easy. That's exactly how it should feel. You should be able to hold a conversation, breathe comfortably and feel like you're holding something back.
The goal isn't to impress Strava or see the fastest average pace on your watch. The goal is to build endurance, stay in control and finish feeling stronger than you started. If your first kilometre ends up being your fastest, you've probably started too quickly.
Learn To Listen To Effort, Not Pace
Your body doesn't know whether you're running at 5:00/km or 6:00/km. It only knows how hard the effort feels. Not every kilometre is built the same either. Hills, headwinds, hot weather and accumulated fatigue all make running feel harder, even if your pace is slower than usual.
That's why trying to force the same pace every week often leads to long runs feeling much harder than they need to. Instead, aim to keep your effort consistent and let your pace naturally adjust to the conditions.
One of the easiest ways to judge this is with the talk test. During most long runs, you should be able to hold a conversation in full sentences without gasping for air. If you're struggling to get more than a few words out, you're probably running a little too hard.
On a scale of 1–10, I'd expect most easy long runs to feel around a 3 or 4. Comfortable, controlled and sustainable. Remember, the goal isn't to run as fast as possible; it's to spend quality time on your feet and build the aerobic endurance that will make you a stronger runner on race day.
Fueling Is Key
When it comes to long runs, your nutrition can have just as much impact as your shoes. Turning up under-fuelled often means your pace drops, your perceived effort rises and the final few miles become much harder than they need to be.
Before Your Run:
Aim to eat a carbohydrate-rich meal around 2–3 hours before heading out. If you're running first thing in the morning, even a lighter snack can make a noticeable difference.
As a general guide:
- 60–90g of carbohydrate if you're running for around 90 minutes.
- 90–120g of carbohydrate if you're heading out for two hours or longer.
This could come from foods like porridge, bagels, toast with jam or honey, bananas, rice or sports drinks, depending on what sits best with your stomach.
During Your Run:
For runs lasting longer than 90 minutes, it's worth topping up your carbohydrate intake while you're moving.
A simple target is:
- 30–60g of carbohydrate per hour for most runners.
- Up to 90g per hour if you've trained your gut and are tackling longer efforts or marathon preparation.
Energy gels, chews and sports drinks are all convenient ways to hit these targets without carrying large amounts of food.
Post-Run Fuelling:
Recovery starts as soon as you finish your run. Replacing the carbohydrates you've used and giving your muscles enough protein to repair will help you recover quicker and feel fresher for your next session.
As a general guide:
- Aim for 1.0–1.2g of carbohydrate per kg of body weight within the first hour after finishing.
- Include 20–30g of protein to support muscle repair and recovery.
For example, if you weigh 70kg, aim for 70–85g of carbohydrate alongside 20–30g of protein.
This could come from foods like rice or pasta with lean protein, a bagel with eggs, Greek yoghurt with granola and fruit, or a recovery shake alongside a banana.
Don't forget to rehydrate, too. Water is enough for many runs, but if you've been running for several hours or sweating heavily, consider replacing electrolytes as well.
Gear That Makes Long Runs More Comfortable
The right gear won't suddenly make a 30km run feel easy, but the wrong gear can make it miserable.
Personally, comfort always comes first. For most of my long runs, I'll reach for a cushioned daily trainer rather than a carbon-plated racing shoe. I'm trying to build endurance, not chase a Strava segment.
Here are my current top picks:
Beyond shoes, it's the little things that often make the biggest difference. Moisture-wicking clothing helps prevent overheating, a good pair of running socks reduces the chance of blisters and a little anti-chafe balm can save a lot of discomfort on longer runs.
If I'm heading out for more than a couple of hours, I'll also carry water in a hydration belt or vest, especially during the summer months.
My Top Mental Strategies To Make Long Runs More Enjoyable
Long runs aren't just a physical challenge; they're a mental one too. Over the years, I've found a few simple tricks that make the miles pass much quicker.
The first is saving my favourite podcast for Sundays. Rather than listening to it during the week, I make it part of my long-run routine. It gives me something to genuinely look forward to.
Secondly, I love exploring new routes. Running the same roads every weekend can become repetitive, whereas a new route keeps your brain engaged and often makes the run feel much shorter.
I also try not to constantly stare at my watch. Checking your pace every 20 seconds makes a run feel longer than it really is. I'll often leave my watch showing elapsed time or heart rate instead of pace, so I'm focused on how I feel rather than chasing numbers.
Finally, whenever things start to get tough, I remind myself why I'm out there in the first place. Every long run is making race day feel easier. That simple thought is usually enough to keep me moving forward.
