, May 30, 2025

The Long Run

By Jacqueline Hansen
Illustration by Josie Norton

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The marathon once seemed a race for the few athletes with superhuman endurance, and likely from Africa. Then, Frank Shorter in 1972, and Joan Benoit in 1984 brought the marathon into the U.S. sports spotlight by winning Olympic gold medals. Before Benoit, though, was Jacqueline Hansen, a world-record holder for whom gold was unattainable, because the marathon wasn’t a women’s Olympic event when she was in her prime. Hansen has advised countless beginners since then, and here she gives some tips to those about to take on the long run. —The Editor

A whimsical illustration of an athlete running on a curved rainbow.
A whimsical illustration of an athlete running on a curved rainbow.

Joy of Running

Running can be meditative. Runners often refer to the “runner’s high.” Some call it “being in the zone.” It can be all of these, but the state of running requires consistency, commitment, confidence, and focus.

A whimsical illustration of an athlete standing in a shoe, arms up in a victory pose.
A whimsical illustration of an athlete standing in a shoe, arms up in a victory pose.

Shoes

Your running shoes are your most important piece of equipment. The average marathoner strikes the ground 40,000 times over the course of 26.2 miles, and the human foot has 19 muscles, 26 bones, 33 joints, and 107 ligaments. So, seek out a knowledgeable shoe salesperson who can match a shoe to your needs. 

A whimsical illustration of 3 runners of different ages and in different clothes.
A whimsical illustration of 3 runners of different ages and in different clothes.

Clothing

Running shorts and shirts are available in lightweight, breathable mesh materials. For cooler climates, consider layering your clothes. Hat and gloves can help keep the chill off. 

A whimsical illustration of a leg and a runner's shoe, twisting from not stretching.
A whimsical illustration of a leg and a runner's shoe, twisting from not stretching.

Stretching

With increased mileage, little aches and pains are common. Stretching is important, since flexibility can prevent injury and promote recovery. Also, strength or resistance training can protect against injury by maintaining muscle tone.

A whimsical illustration of a clock depicting the best time to run.
A whimsical illustration of a clock depicting the best time to run.

Pace

Set a realistic goal pace. What’s your time goal? Three hours? Four? Five? The key is to set tangible goals, prepare yourself in workouts, and use shorter, intermittent races during your training to check your progress.

A whimsical illustration of a tiny runner holding an enormous pencil, writing in a running journal.
A whimsical illustration of a tiny runner holding an enormous pencil, writing in a running journal.

Running Journal

Keep track of your progress by keeping a journal for every workout — how long you ran in terms of distance and time; the shoes you wore and the surface you ran on (road, track, trails); weather; how you felt; your heart rate (resting and active). It’ll not only make you accountable, but it can also reveal patterns that will inform you about what went right and what went wrong.

A whimsical illustration of road traffic cones with a cat chasing a mouse around them.
A whimsical illustration of road traffic cones with a cat chasing a mouse around them.

Speed Work

Consider your own training plan in three phases, like building a pyramid: the base (building up mileage), strength-training (hill running), and speed work. Your objective is to learn a sense of pace, develop good running form, and identify a relaxing breathing pattern — all while conditioning your body for the long race ahead.

A whimsical illustration of a runner's meal with pasta, meatballs, and a tall glass of water.
A whimsical illustration of a runner's meal with pasta, meatballs, and a tall glass of water.

Nutrition and Hydration

Having an “everything-in-moderation” philosophy and making healthy choices are key. Athletes need to balance their daily diet with mostly carbohydrates (55-65%), protein (12-15%), and some fats (less than 30%), plus 8–10 glasses of water a day. Poor hydration is the No. 1 cause of poor performance. Keep a food journal to help track your habits. 

A whimsical illustration of a wide roadway moving up a set of stairs to a finish line.
A whimsical illustration of a wide roadway moving up a set of stairs to a finish line.

Find Your Event

The marathon has a certain mystique about it. It’s magical, and thousands of runners find satisfaction finishing marathons every year. To maximize your experience, it’s good to approach the goal with smaller tangible steps, such as doing a 5K or 10K first. Then, work your way up to a half-marathon before attempting the full 26.2-mile (42-kilometer) marathon.

Read: The Long View

Jacqueline Hansen is a former two-time world-record holder in the marathon. In 1975, she became the first woman to break the sub-2:40 mark with her 2:38.19 world record time. In 1973, she won the Boston Marathon and is a former national champion in the 50-mile run. Hansen is the author of “A Long Time Coming: Running Through the Women’s Marathon Revolution.” She is a health education instructor and program coordinator in the LMU School of Education.