Benefits of the Long Run

Click on words highlighted in green to find deffinition in running term glossary found on this website.

Here are some of the important benefits of the long run:

Increases the number of capillaries.
Increases myoglobin.
Increases the number and size of the mitochondria.
Increases the activity of aerobic enzymes.
Increases glycogen storage.
Burn more fat.
Gives fast twitch muscle fibers more of the characteristics of slow twitch muscle fibers.
Gives mental toughness by simulating what your legs and body will go through in the marathon. You will learn to relax and focus on the task at hand.

Now, what really constitutes a long run depends on what your goals are. If your goal is a 5K race then a long run for you might be 6 or 7 miles, however article will focus on training for the marathon which calls for a much longer run.

Of all the different training methods, the long run is my favorite and it's a perfect time to do some multi tasking physically and mentally. I like the feeling of being able to run for long periods of time and it not only gives me the above benefits but, gives me the opportunity to reflect on the past week and evaluate how my training is progressing. It also gives me the opportunity to think about other things going on in my life. I have solved a lot of problems on my long runs.

Before the run is over though, I'm beginning to feel the fatigue setting in causing me to reel in my thoughts and focus on finishing the last miles in good form and a even steady pace.

I like to do my long runs on the weekend and early in the morning before it begins to heat up during the summer months. In the winter months it is a matter of trying to stay warm but, if dressed properly you can stay fairly comfortable. Another reason to do them in the early morning - that's when the marathon is normally run and you want to mimic all you can in preparation for the marathon. I even try to do most of them on the same day as what the marathon will be, i.e. Saturday long run for a Saturday race, Sunday long run for a Sunday race.

If I still have a decimalent base from any previous training I have done I'll normally begin my long run at 10 miles and increase the distance each week by 1 mile until I've reached 18 miles then do a 20 mile long run.

I do most of the long runs 1 minute to 1minute 45 seconds slower than my goal marathon race pace. If you run any slower you won't meet some of the demands of the race. If too fast you'll be too tired for other important workouts.

You can also go by heart rate which would be approximately 70 to 80 percent of maximum heart rate or 65 to 80 percent of heart rate reserve. Using either pace, heart rate or both will help you maintain the proper intensity.

I'll start my run at the slow end of the pace range and gradually increase the pace so that by the end of the run I'm close to the fast end of the range. Most of my long runs are done within these limits but it is a good idea to do a few of your long runs with some marathon pace runs either in the middle or toward the end. This will simulate what you will be feeling during the race when you are growing tired.

Hydration is important during training. I normally use water up to 10 miles and anything over 10 miles I start using a sports drink along with water. For the runs of 16 miles or more I'll alternate sports drink with water and for the last 3 or 4 miles, I like to use a gel or two with plenty of water.

Greg McMillan, a well known exercise scientist and running coach, suggests doing some long runs that are 2 hours and preferably 2-1/2 to 3-1/2 hours without consuming any carbs immediately before or during the run. Drink water and electrolytes only during these runs and keep the pace slow. He also suggests weaning yourself off carbs during your long runs for several weeks to allow your body to adjust.

I have tried this approach and it's quite effective. The runs are very tough to do but afterwards your body becomes very efficient at burning fat, sparing carbohydrate stores and use to lower blood glucose levels. Then when you do a long run consuming carbs before and during you'll be amazed how much easier it feels.

I like to do 8 to 10 long runs over the duration of the training cycle with three of those between 20 to 22 miles and the rest between 15 to 17 miles. I strive for a 20, 21, and 22-mile run but will settle for three at 20 miles. Depending on how many weeks I've been training, my last longest run will be 3 to 4 weeks before race day then I go into the taper phase for the final weeks before a race.

I also like to take a rest day after a long run and decimalrease the distance of my long run by 30 to 35 percent every third or fourth week for a little recovery time.

How many long runs you do and the distance depend on your ability both physically and psychologically, don't try to do more than what you're ready for or you will become discouraged.

This long run routine works well for me and I don't vary too far from it. If I hear about a new twist on a long run work out though, I'll definitely give it a try. Varity is the key to better fitness and helps with motivation.

Remember to increase long runs gradually by 1 mile each week and keep the pace between 1 to 2 minutes slower than goal marathon pace. Give yourself a recovery week every third or fourth week by reducing the length of the long run. Eat nutritionally and get all the sleep you can.

Enjoy Every Step,

Al