What was your longest run in the previous month? Why did you run that far?
You might answer these questions by pointing to where you are in a buildup to a key race. But take a step back: Why that training plan? And what if you’re not following a training plan and have no important races coming up soon?
A lot of runners tend to swing between extremes when it comes to going long. If they’re training for a half marathon or marathon, they make their weekly long run one of the most important things in their life. But if they’re focusing on shorter races, or they have no near-future race goals, they might go months without doing a long run.
As with most things in running, the better approach is to strike an ambitious but not exhausting middle ground. Let’s look at how going at least 90 minutes two to four times a month regardless of your race goals can benefit you.
Why should you run long regularly?
If you’re reading this, you probably buy the general concept that long runs make you fitter and faster. Where you might need some convincing is that long runs have a role in most runners’ routines most of the time. As we detail here, the benefits of regular long runs include:
- Enhanced oxygen delivery to muscles, meaning that you can run a given pace at an aerobic effort for longer.
- Greater fuel efficiency, meaning you can go farther on your body’s stored sources of carbohydrates and fat.
- A stronger structure, meaning that you can run more volume and intensity without getting hurt.
“In addition to improved mitochondria and capillary density allowing for more efficient delivery of oxygen, long runs strengthen tendons, ligaments and muscles,” says Pete Rea, head coach of ZAP Endurance, which trains elite and recreational runners. “Long runs create a strength-based platform from which all other types of work can be implemented more effectively. From hills to tempo runs, VO2-based intervals to fartlek, long runs establish a basis of aerobic work, reducing—not increasing, as many have believed in the past—the likelihood of injury.”
That’s a big payoff for staying out a little longer than usual a few times a month. Your overall mileage is also important, of course, but how you construct that mileage matters. A week with a long run is better training than one with the same overall mileage but no long run.
“You’re better off going 12 miles one day and 4 the next than 8 miles on two consecutive days,” says Mark Coogan, an Olympic marathoner who is now the coach of New Balance Boston. “The longer run provides more of a stimulus, then the shorter run provides more recovery.”
As in all areas of running, variety among run lengths in a week benefits your body and entices your brain. And, counterintuitive thought it may seem, variety within a week makes it more likely that you’ll be more consistent in mileage from week to week.
“Many runners have great swings in mileage and intensity as they shift from maintenance running to gearing up for a big race,” Coogan says. “That’s a bigger stress on your body than starting a dedicated training block from a baseline of decent fitness.” Regular long runs are key to having that baseline.
What is a “long” run?
One of Coogan’s runners, Elle St. Pierre, does long runs of up to 18 miles. Sure, she’s a two-time Olympian and a world champion, and running is her job. But consider that St. Pierre’s main event, 1500 meters, is for her a 4-minute race. Even her longest race, 5,000 meters, takes her less than 15 minutes. Yet she regularly does training runs of more than 90 minutes, and sometimes goes for almost two hours.
More runners should take their cue from St. Pierre. For much of the year, her training looks a lot like that of a 10K or even half marathon specialist. That includes long runs that might seem longer than “necessary,” but that, as we saw above, build a foundation of aerobic and bodily strength that allows more race-specific training as her key competitions near. For the recreational runners he coaches, Rea typically recommends these long run lengths and frequencies:
- If prepping for 5K or 10K: Every 9 to 11 days, a long run of at least 15K in the final 55-60 days before your goal race (excluding the week before that goal race).
- If prepping for 10 miles to half marathon: Every 9 to 11 days, a long run growing from 15K early in the buildup to 25-27K (about 16 miles) as you’re three to four weeks from your goal race.
- If prepping for a marathon: Two to three runs of 20 miles or longer within a 13- to 15-week program. “These runs generally fall on weeks 6, 8, and 11 within a classic 14- or 15-week buildup,” Rea says.
These distances and frequencies might seem overly ambitious compared to what you’ve encountered when looking at training plans. One factor to consider is that many plans don’t account for advancements in running shoe midsole foams. A main reason that many marathoners used to top out with a single 20-miler in their buildup was muscle damage incurred on long runs; the balance of training stimulus and needed recovery argued for erring on the side of recovery. But, as Coogan says, “modern shoes allow you to do more without getting as beat up.” Today’s runners will likely benefit from resetting their idea of how far is “too far.”
How to enjoy your long runs
Some runners will love the idea of longer, more frequent long runs throughout the year. They’re the sort who are more likely to think, “I get to go long this weekend” instead of, “I have to go long this weekend.”
Other runners don’t necessarily get fired up thinking about long runs. They’re usually pleased with themselves once they’re out there, and they take rightful pride in their accomplishment post-run. But they sometimes need a little extra incentive to get things in motion. (Which, of course, is occasionally the case for even the most diehard long-run devotees.) Here are some ways to make your long runs more enticing.
Take it easy: Long runs don’t have to be grindfests. If your goal is improving your basic aerobic ability, running at a relaxed, conversational pace for 90 minutes to two hours will get the job done.
Alternatively, incorporate faster stretches: Long runs can seem like a drag when you run the same pace with the same form for too long. Many runners prepping for a race, especially marathoners, regularly incorporate tempo work or intervals into their long runs. (Here’s a guide to such sessions.) But maybe all you really need is a little variety over the second half of your long run. Pick up the pace by 20-30 seconds per mile for a minute or two, then return to your previous pace until you feel like accelerating again. You’ll likely feel looser after a couple of these because of moving through a greater range of motion.
Run somewhere fun: As marathon legend Bill Rodgers once put it, if people can drive to a park to eat hot dogs, you shouldn’t feel bad about driving there to run. Running in a beautiful setting can make the time pass more quickly. Non-technical trails are especially valuable here, because in addition to the scenery, you’ll be concentrating on your footing instead of staring at your watch.
Run with fun people: Good training partners—compatible in pace, happy to leave their competitiveness at home—can make what would be a solo slog one of the highlights of your week.
Make it your me time: Alternatively, if much of your week consists of meeting others’ needs and expectations, look forward to your long run as some well-deserved alone time to think about whatever you want as you run wherever you want.
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