For the purposes of this discussion, the distance of a long run is considered to
be 10 miles or longer as well as runs that last over 90 minutes. It should be run
approximately one minute slower than the pace you plan to run during the marathon or
stated another way, one to 1-1/2 minutes per mile slower than your present 10K race pace.
If your training schedule calls for a long run of 16 miles, the distance must be run at
one time rather than splitting the distance into an 8-mile morning session and an 8-mile
evening run. The long run is the most important component of marathon training because
it teaches the body to both mentally and physically tackle the challenges presented in
completing the 26.2-mile event. Physiologically, the body must learn to tap into and
utilize energy reserves from fat storage sites after the glycogen (fuel stores in the
muscles, converted over from carbohydrate food sources) have been depleted. Through long
run training, the capacity to store more glycogen within the muscles increases. An
increase in glycogen stores translates into the ability to maintain one's pace during the
marathon and delay the onset of fatigue. Conversely, trouble is on the horizon when you
run out of glycogen, as your pace will significantly decrease.
One must also be accustomed to running for very long periods of time, and the mental
toughness that develops from completing long training runs pays off handsome dividends
during the actual marathon.
The long run also provides an excellent opportunity to experiment with a variety of
issues and concerns (e.g., shoes, nutrition, pacing, etc.).
Benefits of the Long Run
- Provides the necessary endurance to complete the marathon.
- Strengthens the heart (increases stoke volume) and opens the capillaries, both sending
energy to working muscles and flushing waste products from fatigued muscles.
- Other physiological benefits include the increased number and size of mitochondria and
increased myoglobin concentration in muscle fibers.
- Strengthens the leg muscles and ligaments, thus improving your endurance.
- Recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a
marathon).
- Teaches the body to burn fat as fuel.
- Develops your mental toughness and coping skills, thus increasing/enhancing your
confidence level that you can go the full marathon distance on race day.
- Increases your overall speed, even for shorter races.
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