A Pro Marathon Runner Shares the Habits That Make Long Runs Feel Easier

Whether you consider yourself a competitive runner, casual jogger, or someone who laces up once a year strictly for a Turkey Trot, most runners share the same goal: to feel strong and confident as the miles start adding up. Elite marathoners chase that same feeling at a very different scale, but the habits and approaches that get them there are often surprisingly familiar.

A couple of weeks ago, I chatted with professional runner Alex Masai at Hoka's launch party for the new Cielo X1 3.0. The Kenya-born runner shared the habits, training routines, and mental cues that fuel his race-day performances. Most recently, Masai turned heads with a podium finish at the 2025 Chicago Marathon, placing third with a personal best of 2:04:37.

Related: I Tested HOKA’s Lightest Shoe Yet—and It's Built for Long-Distance Speed and Race Day PRs

Daily Habits

For Masai, the weeks leading up to a race are built around simple micro habits. Sleep, especially, is a non-negotiable. He prioritizes eight to nine hours a night, especially during heavy training blocks. His nutrition plan follows a similar beat. Masai doesn’t rely on any single “magic” pre-race meal, but stays fueled with high-carbohydrate foods.

Training Plan and Workouts

When it comes to the actual running, training looks dramatically different depending on the upcoming race distance. Preparing for shorter races looks a lot different from marathon training, where he often averages 120 to 130 miles a week.

"If I were doing a shorter race, I'd focus more on intensity," Masai says. "If I'm training for a marathon, I'll focus more on the endurance side—which means I'll do more work on the road compared to the track. My focus will be more on long runs, like 20 miles and above, compared to what I'd do on a track, as short 800-meter repeats."

Early in the season, workouts are shorter and more controlled. Mid- to late-season workouts, on the other hand, rarely go under two hours. Masai also does strength training twice a week to support recovery and stay resilient through high-volume training blocks.

Mental Tips and Tricks for Long Runs

Among all the workouts he does, the long run stands out as a favorite. While many runners dread it, Masai sees it as an opportunity to build confidence and settle into a rhythm. For runners that struggle with the mental side of long runs, pick a pace you know you can hold and focus on staying relaxed as you log more miles. Not every long run has to be treated as a race you're trying to PR.

"Long runs are where you can lock into a certain pace. You just block your mind, and just enjoy it, they pace for as long as it lasts," he says.

And when training gets tough, which it always does, his personal motivation is blunt: "All my competitors are training. They're probably suffering somewhere. They want to come and beat me, too. If I don't do this, they are doing this. So I'm going to do it, or else."

Even if you’re not lining up for podiums, the same idea can apply. Long runs can become a you-versus-you moment to continue pressing on when it’s uncomfortable, finishing the work you set out to do.

Related: Cycling Intervals vs. Long Weekend Rides: Which Packs On More Endurance?