🏃‍♂️ Long Runs · Better Runner

🏃‍♂️ Long Runs

In professional sports, there are cases where long training runs of 45-50 km improved a marathon runner's personal record by almost 10 minutes! While this doesn’t mean you should immediately start running 45 km, a long Sunday run can indeed be very beneficial.

What is a Long Run? 🏃‍♀️💨

A long run is any training session that lasts 1.5 hours or more. It’s not just for marathoners—it’s important for runners of all levels!

Why Do We Need Long Runs?📊

Long runs aren’t just about logging miles. They help:

Increases mitochondria and capillaries in muscle cells
Enhance cardiovascular efficiency
Greater glycogen storage in muscles and liver
Strengthened musculoskeletal system

Develop Fat Burning: Your body learns to use fat as a primary energy source, saving glycogen for when you really need it.
Aerobic Endurance: They improve your cardiovascular system, making you a more efficient runner.
Strengthen Your Mind: Long runs teach you to push through fatigue, monotony, and the urge to quit.
Build Character: They train perseverance, discipline, and mental toughness.

How Much Should You Run?⏲️

Experienced coaches suggest that long-distance runs should make up 20-25% of your weekly mileage. For example:

If you run 60 km per week, aim for 12-15 km long runs.
If you run 120 km per week, aim for 25-30 km long runs.

For a half-marathon, aim for 18-20 km
For a marathon, the distance increases to 24-35 km

Fueling Your Long Run 🧁🥑

Before: Have a light breakfast to fuel your body.
During: For runs over 90 minutes, consider water or an isotonic drink to stay hydrated.
After: Refuel with carbs and protein within 30 minutes to kickstart recovery.

Questions time :

Have you tried incorporating long-distance runs into your training? If so, how has it impacted your endurance and confidence ❓

What’s your favorite way to make long runs more enjoyable (e.g., music, podcasts, running with friends)❓

What was your longest run in last 3 months ❓

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