The annual Geist Half Marathon (GHM) and 5K races are around the corner, scheduled for Saturday, September 16! Hydration, pace, and proper fuel are just a few basics from commonly given advice, so we asked the GHM Ambassadors how they prepare the perfect stride for long-distance running. Read the ambassadors’ secrets to unlocking untapped potential below and make sure to register for the upcoming races at

Adults and children running

Gavin Fisher
A good tip for long distance running is to work in a day of sprints combined with jogging. Some runners will call this a track workout.

Set your Zones 1 to 5, with 1 being easy and 5 being all out. Do various times (15 seconds to a 1 minute or more) in Zone 3 to 5 and then a Zone 1 to 2 jog as a rest for a period that allows your heart rate to come down before ramping back up.

Gavin Fisher headshot

Jon Wade
My tips are for long-distance running, especially in the summertime:

  1. Hydration is a no-brainer, but for the long hot runs, add some electrolytes, not just water. Hydrate early, too.
  2. In the heat, pay attention to effort level. You may need to dial it back a little and that is totally fine.
  3. Pace yourself. If it is a very long run with no specific paces, keep it easy and conversational.
  4. Fuel! Longer runs may require a snack (gel, chews, etc.). If you are training for a race, it is good to practice early in training so you know what your stomach can handle.
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Tracie Nebrich

My tips for long distance running are having the shoes that fit you properly, staying hydrated (I use a hydration vest), making sure you are staying fueled (there are many different options out there such as GU energy gels, UCAN (a super starch), Maurten), having a good running watch, and building up your base. Most importantly, have fun with it!


Tracie Nebrich Headshot

Sara Farny

  1. Long distance running is always better with friends, so join a club or ask friends to join in your runs (they can even ride their bike if they’re not a runner).
  2. Hydrating and fueling on your long runs are critical. Practice hydrating and fueling even on short runs, so you don’t have trouble on the longer runs.
  3. Don’t run everything fast. You should feel comfortable on your run, so slow down and enjoy the run!
Sara Farny Headshot

Marc Emenheiser

  1. Build-up your distance with a plan or program.
  2. Hydrate 1 to 2 days in advance.
  3. Bring water or plan a route that has water.
  4. Bring fuel or snacks to maintain your energy.
  5. Decrease your pace when increasing your distance.
  6. Consider breaking down your long distance into shorter loops if you don’t trust yourself to go out and back on a long distance — this can also help you carry less water and fuel all at once.
  7. Listen to your body and take a walking break when you need it.
  8. Run with friend(s),a dog, or have someone ride a bike with you while you run.
  9. Listen to music (but be safe).
  10. Enjoy the run!
Marc Emenheiser headshot

Get registered for the Geist Half Marathon & 5K races here.