Do I Need To Do A Long Run?

Should Runners Do a Weekly Long Run?

If you clicked on this, you probably want to know why weekly long runs are beneficial and how to incorporate them effectively. No one wants to waste their time, right? And let’s face it, we all want to maximize our training without it consuming our lives. So, let’s dive in.

Benefits and Drawbacks of Long Runs

Benefits of Long Runs

Increased Glycogen Stores

One of the major benefits of long runs is their impact on your glycogen stores. Glycogen is the stored form of glucose in your muscles and liver, and it's a primary fuel source during prolonged exercise. Long runs help increase your glycogen storage capacity, which means you can run longer before hitting the wall. This adaptation is crucial for improving endurance and overall running performance.

Improved Aerobic Capacity

Long runs stimulate adaptations in the cardiovascular system, such as increased capillary density in muscles, which improves oxygen delivery to muscle cells. Over time, the heart's stroke volume (the amount of blood pumped per beat) increases, allowing more oxygen-rich blood to circulate through the body with each heartbeat. This is one of the reasons distance runners tend to have lower resting heart rates.

Improved Running Economy

Running economy refers to the energy it takes to run at a given speed. Long runs help in the development of slow-twitch muscle fibers, which are more efficient at using oxygen to produce energy. These fibers are highly resistant to fatigue and are essential for endurance running. Consistent long-distance training also enhances neuromuscular coordination. This means your brain and muscles communicate more effectively, improving your stride efficiency and reducing unnecessary muscle activation that can waste energy.

Improved Mental Toughness

Let's not forget the mental component to distance running. Long runs play a significant role in building mental toughness. Running for extended periods can be mentally challenging, pushing you to overcome discomfort and fatigue. This mental resilience is not only beneficial for running but also translates to other areas of life. The ability to push through tough situations and maintain focus is a valuable skill that long runs help develop.

Drawbacks of Long Runs

Risk of Injury

While long runs have numerous benefits, they also come with some drawbacks. The most significant risk is injury. Running long distances puts a lot of stress on your muscles, joints, and tendons. Without proper form, gradual build-up, and adequate recovery, you can easily find yourself dealing with issues like shin splints, runner's knee, or stress fractures.

Time-Consuming

Another drawback is the time commitment. Long runs can take a significant chunk of your day, especially as the distance increases. This can be challenging to balance with work, family, and other responsibilities. It's essential to plan your schedule carefully and ensure you're not sacrificing other important aspects of your life for the sake of a long run.

Fatigue and Overtraining

Long runs, especially if done too frequently or without proper recovery, can lead to fatigue and overtraining. This can result in decreased performance, increased risk of injury, and overall burnout. It's crucial to listen to your body, take rest days seriously, and incorporate shorter, easy runs to allow for recovery.

Tips On Incorporating Long Runs Into Your Training

Gradual Build-Up of Distance

Long runs are a staple in many running programs, but they should be approached with caution, especially if you're new to running. The key is to build up your distance gradually. Start with a distance that feels challenging but doable, and then add about 10% more each week. This gradual increase helps prevent injuries and allows your body to adapt to the increased demand. Remember, consistency over time beats trying to do too much, too soon.

Consistent Pacing

A long run isn’t about speed; it’s about endurance. Aim to run at a pace where you can hold a conversation comfortably. This consistent pacing trains your body to use energy more efficiently and improves your aerobic capacity. Think of it as laying the foundation for your running house. You want that foundation to be solid and durable, not shaky and prone to collapse.

Hydrate and Fuel Appropriately

Running long distances requires proper hydration and fueling strategies. Drink water regularly throughout the day leading up to your long run, and consider carrying a water bottle or planning a route with water stops. As for fueling, you might need to consume some easily digestible carbohydrates during your run if it lasts longer than an hour. Energy gels, chews, or even a banana can work well. Experiment during your training to find what your stomach can handle best.

Include a Buddy

Running with a friend can make those long miles more enjoyable and safer. They can keep you motivated, help you maintain a steady pace, and provide some much-needed company. Plus, in case of any emergencies, it’s always better to have someone with you.

Heart Rate Monitoring

Using a heart rate monitor can be a game-changer for your long runs. It helps ensure you stay in the aerobic zone, which is crucial for building endurance. Zone 2 training(this zone is typically 60-70% of your maximum heart rate) helps improve your cardiovascular system without overtaxing your body, making your long runs more effective, sustainable and enjoyable.

Proportion of Weekly Mileage

A good rule of thumb is that your long run should be about 25% of your total weekly mileage. This balance helps maximize the benefits while minimizing the risks. Let’s break it down with examples for different weekly mileages:

Example Weekly Training Plans

20 Miles Per Week

• Monday: Rest or cross-train

• Tuesday: 3 miles easy

• Wednesday: 4 miles with some speed work (e.g., intervals or tempo)

• Thursday: Rest or cross-train

• Friday: 3 miles easy

• Saturday: 2 miles easy

• Sunday: 8 miles long run (25% of weekly mileage)
  

50 Miles Per Week

• Monday: Rest or cross-train

• Tuesday: 7 miles easy

• Wednesday: 8 miles with speed work (e.g., intervals or tempo)

• Thursday: 7 miles easy

• Friday: Rest or cross-train

• Saturday: 6 miles easy

• Sunday: 12.5 miles long run (25% of weekly mileage)

To summarize, a weekly long run can be a fantastic addition to your training regimen if done correctly. It builds endurance, strengthens your cardiovascular system, increases glycogen stores, and improves mental toughness. However, it's essential to approach long runs with caution, gradually increase your distance, maintain a consistent pace, hydrate and fuel properly, and allow for adequate recovery to avoid the potential drawbacks.

Comment below what your experience has been with long runs, or comment questions you have about long runs. Happy running!