From Long Trail Runs to Race Day: Why Practice Really Matters

The Long Run Myth

Long runs look sexy on Strava. You post that 14-miler or back-to-back weekend and feel like a badass. But here’s the thing — long runs aren’t just “get the miles in” workouts. They’re dress rehearsals. And in trail running, rehearsal matters just as much as race day.

I’ve coached plenty of women who can crush a weekday 6-miler, but when their Saturday long run creeps past two hours, suddenly things start to unravel. Stomachs go south. Fuel that seemed fine at mile 4 tastes like cardboard at mile 14. Packs rub. Socks blister.

None of that means you’re broken or “not a real runner.” It means you need practice. That’s what long runs (and later, training races) are for: finding out what works, what doesn’t, and how to adjust before your A-race does the teaching for you.

Why Long Trail Runs Are About More Than Miles

Here’s a truth I drill into all my athletes: long runs are not about mileage; they’re about time on feet.

Twelve miles on a flat greenway might take you two hours. Twelve miles on a rocky, hilly trail? That could push four. Your muscles, tendons, stomach, and brain all adapt differently when you’re out there twice as long. If you’re only chasing numbers on a watch, you miss that piece of training.

Long runs also teach you how to be a whole-ass human on the trail. You’re not just building fitness. You’re learning how to manage energy, take care of your body, and keep moving forward when things get weird.

What to Practice on Long Runs

Here’s where the rehearsal piece comes in. Every long run is your chance to test and tweak.

1. Fueling and Hydration

You’ve heard the rule of thumb: eat every 30–40 minutes. That’s a starting point, not a gospel truth.

A smaller-bodied runner may need less; a larger-bodied runner, more. Someone training hills and lifting heavy during the week will burn through fuel faster than someone running flat routes. And if you’re newer to fueling, your gut is still “training” too.

Long runs are where you figure this out. Does your stomach handle gels? Or do you need real food like potatoes or PB&Js? How much electrolyte mix vs. plain water keeps you from getting sloshy? Don’t wait until race day to find out.

2. Effort and Pacing

Pace on trails doesn’t mean what it does on the road. Long runs are the time to practice running by RPE (rate of perceived exertion). Learn how an RPE 3–4 feels on flats, how an RPE 6 feels on climbs, and when to hike instead of grind.

Too many runners blow up in races because they refused to hike early. Long runs are where you ditch the ego and learn what “sustainable” really feels like.

3. Gear Checks

Bladder or bottles? Socks that feel fine for an hour but shred your feet at three? Pack straps that rub your collarbone raw after a climb? Better to figure it out on a Saturday morning near home than 20 miles deep in your goal race.

4. Mental Practice

This one’s underrated. Long runs are where you practice being bored, frustrated, or over it. Trails don’t care about your Strava splits — they care if you can keep moving when you want to quit. Practice resetting. Practice telling yourself, “I’m fine. Eat. Drink. Keep going.”

Why Training Races Take It Up a Level

Now, add training races to the mix. That’s when practice goes from scrimmage to full game.

Aid Station Practice

Aid stations are their own beast. Do you know what you’ll grab? Can you refill bottles quickly without fumbling? Does Coke actually help your stomach, or make you crash later?

Nerves & Logistics

Training races let you rehearse start-line nerves, porta-potty strategy, and early-morning routines. Even little stuff like pinning a bib or remembering sunscreen matters.

Other Runners’ Energy

It’s easy to run your own race when you’re alone. Put 200 people around you and suddenly you’re flying down the first two miles at tempo pace. Training races help you practice discipline — running your plan, not theirs.

How to Use Long Runs and Training Races Wisely

1. Treat every long run like rehearsal. Don’t just zone out — fuel, hydrate, and pace like it’s race day.

2. Experiment on purpose. New socks? Try them on a long run. Curious about mashed potatoes as fuel? Bring them. Save the experiments for training, not race day.

3. Choose training races strategically. Pick ones with terrain, distance, or logistics that mimic your A-race. Don’t sign up for every local event just because it looks fun.

4. Debrief afterward. Write down what worked, what didn’t, and what you’ll change. Training without reflection = wasted opportunity.

5. Expect imperfection. Something will go sideways. That’s not failure — that’s the point. Better now than when the stakes are high.

   
   

Trail Running Is Learned in Practice, Not Just on Race Day

Here’s the takeaway: confidence on race day doesn’t come from a “perfect” training plan or hitting some arbitrary mileage number. It comes from knowing you’ve rehearsed the messy stuff until it feels normal.

Long runs and training races are where you make mistakes, try new things, and practice patience. They’re where you teach your body and brain how to handle the miles, the fueling, and the unexpected.

So the next time you see “long run” on your plan, don’t think of it as just miles on a Saturday. Think of it as rehearsal. Think of it as your shot to practice being the trail runner who shows up ready on race day — not because everything went perfectly in training, but because you’ve practiced for when it doesn’t.