Running Online

The Long Run

By
Art Liberman
of State of the Art Marathon Training

Definition and Purposes of the Long Run

For the purposes of this discussion, the distance of a long run is considered to be 10 miles or longer or a run which lasts over 90 minutes. It should be run approximately one minute slower than the pace you plan to run during the marathon. If your training schedule calls for a long run of 18 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 switch over to fat storage site energy reserves after the glycogen (fuel stores in the muscles, converted over from carbohydrate food sources) have been depleted. 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.). Please refer to Areas of Experimentation section for more information. Above all, marathon training schedules must be designed so that runners are rested prior to undertaking their long runs. A runner who completes at least two long runs of 20 miles or longer prior to his or her marathon will no doubt reduce the possibility of visiting the dreaded "wall" (the point in time when the runner runs out of glycogen and his or her pace slows down to a crawl). The majority of runners who experience difficulty in completing their long training runs fail to prepare adequately for these critical workouts. So remember . . . both long runs and the marathon itself don't have to be painful experiences. The key is to plan ahead.

Benefits of the Long Run

Provides the necessary endurance to complete the marathon. Strengthens the heart and opens the capillaries, both sending energy to working muscles and flushing waste products from fatigued muscles. Strengthens leg muscles and ligaments. Recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a marathon). Teaches the body to burn fat as fuel. Boosts confidence, making you believe that you can go the marathon distance. Increases your overall speed, even for shorter races.

Preparing for the Long Run

While completing long runs can be sometimes difficult, preparing properly for these training sessions will make the task much easier. Listed below are areas of concern that require your careful preparation prior to, and during your long run. Let's assume that your long run is scheduled for Sunday morning.

Rest

Get lots of rest Saturday night, aiming for 8 hours sleep. Make either Friday or Saturday a rest day for the legs. If you do train on Saturday, make it a very light workout on the legs.

Nutrition

Drink lots of water all day Saturday. Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation. Avoid foods high in salt and excessive protein/fat all day Saturday.

Drink about 16 oz. of water Sunday morning prior to your long run. Eat a light snack Sunday morning prior to your long run. Figure out how early you must eat to avoid digestive problems. These are also important experimentation areas in regard to food selection/consumption. Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 90 minutes, you MUST drink sports beverages (such as Gatoraid, Poweraid, etc.) every 2 - 3 miles. Drinking on the run requires careful planning of the route (making sure there is water available frequently along with places to stash sports drinks). Consider trying the new "gel" carbohydrate replacement products. Be sure to chase them down with water to avoid stomach cramps and to enhance the absorption of these products. A final thought... Please dispose of gel and energy wrappers properly by throwing them away in trash receptacles or placing them in your fanny pack. Let's all work together to keep the environment clean! After the run is over, continue to drink fluids (water, sports drinks, or juice are all great choices). As soon as possible (ideally within 15 minutes), have something to eat to replace depleted glycogen stores. Research has shown that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise. Shoes, Apparel, and Accessories Make sure that your shoes have low mileage to maximize absorption of shock. Wear coolmax or synthetic blend socks, singlet, and shorts that wick away moisture/perspiration and won't cause chafing. Use Skin-Lube or Vaseline (on feet, under arms, between thighs, nipples, etc.) to eliminate or reduce chafing and/or blisters. Do not over-dress. Assess the need to wear tights, long-sleeves, etc. as excess clothing causes overheating of the body. It will feel as if 10 degrees has been added to the outside temperature once you begin running. Consider wearing an old t-shirt that you can discard once your long run or marathon begins, but be sure that you won't be running into the wind later on your return route. Also remember that if you choose to wear a hat, it will trap body heat (great for a cold weather marathon but a bad idea for a race with hot/humid conditions). Things to Consider While Running Long Run at a conversational pace by starting out slowly to conserve glycogen. Running at an easy pace reduces the possibility of incurring an injury. Stay loose by shaking out your arms and shoulders regularly. Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body. Realize that long runs will sometimes be difficult to complete and that you may experience some "bad patches" in the later miles. Persevering through these stretches will develop mental toughness, an essential skill that will be needed during the marathon. Use imagery, mental rehearsal/visualization, and self talk to develop mental toughness. Mentally break the course into sections. Also see separate section on Psychological Aspects for more information. After the Long Run is Over Drink and eat. See Nutrition section for more information. Cool down by running the last half-mile slowly. Stretch thoroughly. Do some light cycling, walking, etc. later in the day to loosen up your legs. Consider utilizing some therapeutic techniques such as dipping your legs in cool water immediately after the run, getting a leg massage over the next couple of days, etc. to reduce muscle soreness and fatigue.   Guidelines and Other Helpful Tips  to Make the Long Run Easier and Safer

Don't schedule long runs too early in your training, even if you are physically prepared to cover the distance. This may lead to staleness or premature burnout. Additionally, you may "peak" too early in your training. Schedule some long runs at the same time of day the actual marathon will be held to familiarize yourself with running during that time-frame and to also develop a pre-race routine that you feel comfortable with.

Do some weight training (see separate section). Consider running for time, approximating the distance. Doing so will enable you to have more flexibility and spontaneity in regards to the route you choose to run.

Do not increase the distance of your long run by more than 10 percent per week. This equates to adding approximately 15 minutes to each subsequent long run.

Every fourth week, drop the distance of your long run, providing for an easy week of training to facilitate rest and recovery. Use your long runs as a means of experimentation regarding food, clothing, shoes, etc. Do your longest run no closer than four weeks before the marathon. The distance of this run should be 23 miles maximum. Above all, DO NOT run 26.2 miles in practice to see if you can run a marathon. Save your efforts for the actual race!" It's okay to stop or walk to get the fluids down during your long run. Water and sports drinks are your "lifeline" to completing these efforts. Running with a group will make the long run more pleasurable and easier to accomplish as opposed to running alone. While running with a group is a great idea, be sure you don't turn long runs into races. This will almost surely lead to injury.