How to run for a long time. If you’re a new runner or an experienced marathoner, the long run is essential to any successful training program. It’s basic component to any training plan to help you reach your running goals.
Long runs help build stamina, speed, and mental toughness which are the building blocks for efficient training.
What is it?
As the name implies, the long run is an extended run with the main purpose of increasing endurance and stamina.
These can vary based on ability but usually 60 to 120 minutes running at an easy pace. Your long run will differ from others, depending on fitness, goals and motivation. For beginner runners, a long run might be 6 miles. For the more experienced, it might be a 16-miler, or longer.
The Benefits
Long runs have a lot to offer.
- Stronger Muscles. Running for extended periods increases the strength of the primary running muscles (glutes, quads, and calves).
- Bone Strength. Unlike intense running, such as tempo and efforts the long run at a slower pace don’t put too much pressure on your bones. Adding more mileage in a gradual and a slow manner stimulates them to make more tissue, thus becoming denser and stronger.
- Stronger Capillaries. Smallest of the body’s blood vessels, the capillaries are vital for delivering oxygen and nutrients to the muscle tissue. The more capillaries you have surrounding your muscles fibres, the more efficient you can send energy to your working muscles.
- Aerobic System. The more time you spend on your feet, the stronger and powerful your cardiovascular system gets.
- Builds Form. The long run is the ideal opportunity to spend time your running technique. This helps make your running more efficient, improving your speed and reducing injury risk.
Long Runs Tips
To establish a long run routine, use these four areas: Distance, Pace, Recovery and Nutrition. Distance varies from one runner to the next, so when planning a long run take into account your fitness level, goals, races commitments and what time you can dedicate to a single run.
Most running experts recommend that 20 to 30 percent of your weekly training volume should be devoted to your run. For example, a runner covering 30 miles per week might do a 10 mile long run (30 percent). Based on your goal, your long runs may look like this:
- 5K. 6 to 10 miles.
- 10K. 10 to 14 miles.
- Half Marathon. 12 to 16 miles.
- Marathon. 17 to 22 miles.
Remember that consistency is key. When you start introducing long runs to your scheduled do not try to change many other variables at once. Start slowly and increase the distance slowly week by week.
Your Long Run Pace
The key rule of long-distance running is to go slow and steady. Long runs should be performed at roughly one minute slower than your marathon race pace, or around 90 to 120 seconds per mile slower than your current 10K pace. Your heart rate should also be within roughly 65 to 75 percent of your maximum.
Going beyond these increases the risks of injury, excessive fatigue, and overtraining. If you don’t know what the above looks like then run at a conversational pace, without gasping for breath.
Fuelling the Long Run
Long runs can take a toll on you, physically and mentally. You should pay attention to your calorie intake, especially during your long run training days. Two hours before a long run, eat a small meal that consists of .5 to 1 gram of carbs for every pound of bodyweight. For example, if you’re a 180-pound, you should at least aim for 90 to 160 grams of carbs, that’s the equivalent of 400 to 600 calories. This may be a small bowl of chicken and pasta or a sandwich.
During a long run, you will be depleting your energy stores. It’s important to take in calories during your long runs, such as gels. The secret lies in fuelling (food and drink) early and doing it consistently. By fuelling early, you’ll be less likely to exhaust your stores, reducing the risks of hitting the wall.
Recovery
Long runs will take a toll on your body so recovery is as important as the training itself. When you recover properly, you will bounce back quicker after hard workouts and run with fewer injuries. Here are some key tips:
- Hydration. After finishing a long run, drink plenty of water to meet your fluid needs. Aim for water with or without electrolytes. Avoid sugary and fizzy drinks.
- Recovery day. Have a recovery day after your long run. Alternatively, try cross-training with low impact activities such as cycling or swimming. Also an easy stretch, core and/or strength routine would help stretch muscles. Focus on major running muscle groups
- Post-run Fuel. Eat as soon as possible after completing a long run. Consume carbs and protein within 10 to 30 minutes after finishing your session to replenish your glycogen stores and provide your body with the necessary building blocks for recovery.
Remember, that maintaining a consistent running routine throughout your week will provide more significant endurance and fitness gains than a long run with days off. If in doubt, seek an Online Running Coach who’ll be able to structure a plan and recommend a long run approach best suited to your ability.
Hopefully that helps you understand how to run for a long time! See our Training Plans to plan your next race.
