Long runs can feel daunting - especially when you're juggling work, family, social plans, and everything in between. But they’re also where the magic happens in endurance training. These runs help build aerobic capacity, mental resilience, and race-day confidence. So how do you make them feel less like a chore and more like something you actually look forward to?

As a coach who works with busy women navigating full calendars and fluctuating energy, I’m here to help you shift the long run from "ugh" to enjoyable. Whether you're marathon training, building base mileage, or just getting back into the groove - these tips will help.

Why Your Long Runs Matter (But Don’t Have to Feel Hard Every Time)

Long runs are a cornerstone of endurance training. They improve your cardiovascular system, teach your body how to fuel over time, and develop the kind of strength that doesn’t show up in the mirror - but does show up when you hit kilometre 18.

But here's the thing: long doesn’t mean miserable.

You don’t need to spend every Sunday slogging through miles in silence or dreading your alarm. With a few intentional tweaks, you can genuinely start enjoying your long runs - and feel proud, not depleted, when you finish.

1. Schedule It Like an Appointment

One of the biggest mindset shifts for our Pretty Strong Coaching clients is seeing their long runs as non-negotiables. Not optional. Not a “maybe if I have time.”

Book your long run into your calendar just like a meeting.
Tell your family/partner in advance to set expectations.
Plan around life, not against it - choose the day/time that realistically works best.

“I stopped cancelling on myself when I started treating my run like it was just as important as a client meeting.” - PSC client Sarah

2. Plan a Route You’re Excited About

The fastest way to dread a run? Looping the same boring street again and again.

Instead:

Try a new trail, park, or coastal path.
Use apps like Komoot or Strava to map routes.
Run from A to B (e.g., your house to a friend’s or a café).
Choose loop routes that naturally build in progress - mentally, it’s easier than repeating laps.

Scenery matters. Your environment impacts your energy and motivation more than you think.

3. Lay Out Your Kit the Night Before

Sounds simple, but this tip is a game-changer.

Set out your shoes, socks, fuel, and hydration the night before.
Check the weather and prep appropriate kit - layers, sunscreen, cap, etc.
Charge your watch. Prep your playlist. Queue up a podcast.

When your gear is ready, you eliminate friction and decision fatigue. You just wake up and go.

4. Fuel Like It’s Race Day

Your long run is the perfect time to practise fuelling strategies - and when fuelling is dialled in, your energy will feel 10x better.

Before your run:

Eat a carb-rich breakfast 60–90 minutes beforehand. Porridge, toast with nut butter and banana, or overnight oats work well.
Sip water or electrolytes.

During your run (over 75 mins):

Use energy gels, chews, or drinks every 30–45 mins.
Carry water in a handheld or hydration vest.
Plan a stop at a shop or loop past your home for a refill.

After your run:

Refuel with protein and carbs within 30–60 minutes.
Chocolate milk, protein smoothies, or a full brunch are all solid options.

Remember: If you fuel properly, you won’t feel drained post-run. You’ll recover faster and look forward to next week’s session.

5. Make It Social (Or Soulful)

Long runs don’t have to be lonely.

Invite a friend for all or part of the route.
Share your plan with someone who can meet you halfway.
Text a friend before and after for accountability.

If you're running solo and need motivation:

Line up a podcast, audiobook, or playlist that excites you.
Use it as your self-care window - uninterrupted time to clear your mind.

Pro tip: Use apps like Zombies, Run! or guided runs via Nike Run Club for added fun.

6. Embrace the Run-Walk Method

Struggling with motivation or endurance? Run-walk intervals are your friend.

Run 5 mins, walk 1 min.
Or try 4 mins run / 1 min walk if you're newer to long runs.

This method:

Reduces fatigue
Helps you complete longer distances
Is less mentally intimidating

“I used to beat myself up for walking. Now I plan walk breaks and finish stronger every time.” - PSC client Jade

7. Stack Your Wins Mentally

Instead of focusing on the total distance, break your long run into small chunks.

Try:

Thinking in 10-minute blocks.
Visual checkpoints: “Just get to that tree”, “Just one more loop”.
Celebrate each segment with a mantra, fuel, or upbeat song.

Reframing the run this way helps reduce overwhelm and boosts mental strength.

8. Know It’s OK Not to Love Every Minute

Let’s be honest - not every long run will be magical. Some will feel like a grind. And that’s OK.

The point isn’t to love every step. The point is to show up, stick with it, and finish feeling proud.

Progress in running - especially for women balancing life, work, family, and hormones - isn’t linear. Some days will be slower. Some will be strong. All of them count.

“I realised I didn’t have to hit a certain pace or feel amazing to be successful. I just needed to keep showing up.” - PSC client Layla

Bonus Tips for Long Run Success

Use Body Glide or Vaseline to prevent chafing.
Loop past your house for a bathroom/snack stop if needed.
Track your cycle and plan around energy dips if possible.
Celebrate your effort, not just your time or distance.

Real Talk from Pretty Strong Coaching

At Pretty Strong Coaching, we coach busy women - from tired mums to high-achieving professionals - to train smart, fuel better, and enjoy the journey. That includes helping you love your long runs, not dread them.

Through personalised hybrid coaching that includes endurance + strength + fuelling support, we’ve helped hundreds of women: