How To Survive Back To Back Long Trail Runs

As a general rule I run every single day. One thing I gave noticed is that for me there is a cap where consecutive long runs start being really inefficient. So I did some research to see if there was something that I was missing in my approach to consecutive long runs.

How to survive back to back ling trail runs? The number one factor in surviving back to back long trail runs is to make the second run the focal point in terms of nutrition and recovery.

The back to back long trail run is a massively important element in any ultra marathon training program. Done correctly it can go a long way to setting both body and mind for the rigors of the ultra that you are training for. Done incorrectly it can decimate your training and even leave you injured. The correctly applied back to back long run can equally be applied to marathon and even half marathon training plans. Lets take a closer look at what makes these runs work.

Focus On The Second Run

From the moment you wake up in the morning before run number one, your focus is on getting through run number two.

So even before you start the first run, your nutrition and hydration strategy should be such that you will get to the end the first run without the severe caloric deficit or dehydration that is the norm for so many of us. That will set you up in the best possible way to recover enough for the second run to be more meaningful.

What I will often do during the first run is have a timer set for every thirty minutes, reminding me to eat and drink.

Take It Easy

The big rule when doing back to back long runs is that especially your second run must be done at an easy pace. Remember, you will carry quite a lot of fatigue in your legs from the first run.

Your goal is to be able to run efficiently and with good form on tired legs. As physical and mental fatigue sets in our running form tends to break down. That, in turn, puts us at risk of injury. Your second run will be on tired legs, but with a fresh mind. That will make it easier to maintain focus on maintaining good running form on tired legs.

If you try to push hard on the second run all you will do is re-enforce all of the bad habits in your form that surface when you are tired.

Bring A Buddy

Having a running buddy along will help in a number of ways.

This is a golden opportunity to get a run in with a running buddy who is a slower runner than you are. This is great for two reasons. You will get a chance to run with someone you will normally not, due to his/her slower pace. But even more important is that your slower running partner will determine the pace of the run and hence force you to slow down on your second run.

Another factor about having a buddy along on the second run is as a way to hold you accountable. Your legs will be tired and you will be battling the massive temptation to quit during your second run. This is especially true during the first couple of times that you take on a back to back long run.

And finally, and this is true for me, having a buddy keeps you from dwelling on how horrid you feel during your second run.

Recovery Between Runs

It goes without saying that your ability to recover well after your first run is key to the success of your second run.

For me, my post-run recovery plan starts before I am even out the door for my first run. What do I mean by this? Let me explain. My biggest weakness on long runs is that I have a tendency to wait too long before I start fueling. That means that even if I fuel well in the latter stages of my long run I tend to still finish the run feeling depleted. That is bad news for post-run recovery when I need to do it all again the next day.

By starting my fueling strategy before heading out on the first run and making sure I keep eating every thirty minutes I can generally finish my first run with close to optimum energy.

Immediately after my first run, I will try to elevate my legs for fifteen to twenty minutes and make sure I stay on top of my hydration. If there is a chance to use my foam roller I will do that as well.

Getting in a siesta style nap after my post-run meal helps a whole lot as well.

How Long Must You Run?

The length of your long run will be determined by the length of the event that you are training for. For me a back to back long run is never less than twenty miles over two days when it is part of half marathon training.

When training for a marathon the distance jumps to thirty miles over two days.

Beyond that the distance will vary based on the brutality level of the event I am training for. So it will be thirty to forty miles over two days for a 50K, 35 to 50 miles over two days for a fifty-miler, and 40 to 55 miles over two days for a hundred-miler.

You Will Suck

Sorry to disillusion you. It will feel like you suck, badly. You will be convinced that you suck. Just know that it is all part of the process.

There is a well known saying in ultra running circles. When you get to that part of your ultra that everything feels smooth and pain free? Don’t worry, that feeling will soon pass.

The good news is that the more back to back long runs that you do, the less you will dread them and the less they will suck. However, they will always suck to some extent because as you get stronger, the further you will be able to push the distance of your back to back long runs.

Have A Stocked Fridge

If you want to keep the nutrition part of your athletic lifestyle as clean as possible, make sure that your fridge is well stocked with healthy alternatives.

The reason is super simple. You will be ravenous at the end of your second long run. If you have not stocked up with healthy options your monster appetite will take you down the dark path of anything and everything you can shove down your throat. The chances are that you will end a long way from what was your carefully crafted nutrition plan.