Over the hump of beginning running? Congratulations. Time for long runs to become your favorite weekend past-time. You, a trail, and time to clear your head.
Long runs help to increase endurance by pushing your body at a lower intensity for a longer time period. They are also great opportunities to practice for race day.
In this post, we’ll explain what constitutes a long run and cover some of the many benefits of this signature running staple.
What is a long run?
The key to a long run is extended low- to moderate-intensity effort. You want to maintain a consistent speed for an extended length of time.
This is in good contrast with interval training, hills or speed work, which all vary the speed or intensity during your run.
The exact mileage will depend on the runner, but generally a long run will be 5-25 miles.
If you’re still pretty new and shooting for a 10k, start with five miles for your first long run. As that gets easier, increase your mileage.
Benefits of Long Runs
Increasing base mileage and endurance
Increasing base mileage means you are progressively adding to the number of miles you average in a week. For this to happen safely and efficiently, it needs to be done gradually.
When adding to your base, it’s best to stay in heart rate zone 2 for the bulk of your miles. It’s less taxing on the body and is where you will reap the most benefits to build endurance.
That’s why long runs are a perfect option for building mileage, because the goal is low intensity over extended time.
Getting closer to race day mileage
The best way to be physically (and mentally) ready for a race is by simulating what your body will go through on race day.
It’s a game-changer if you know ahead of time what your body will feel like in those last two miles of your 10k. You can put your mind at ease knowing you’ve been through it already and know what to expect.
Testing race day gear and nutrition
Test. Your. Gear. This can not be understated. Nothing ruins a race like untested products. There should be no surprises from your gear or nutrition outside of a catastrophic failure.
That’s where long runs shine. You’re on the trail for an hour or more and at a consistent pace. Take your gear and nutrition with you for multiple trial runs. That granola bar might be more difficult to open while running than you think.
Train your body for different conditions
Try to schedule your long runs for different times of the day, or tailored to the start time of an upcoming race. If you only run mid-day when the sun is shining, you’ll be in for an unpleasant surprise when race day starts at 7 a.m. in the spring.
The beauty of a long run is the experience it will give you before a race. See how you like running before the sun rises. Or mid-day with the sun beating down on you. Test out a flash light and reflective gear. Go into your race fully prepared.
Beat the bad weather.
Race days won’t always be in perfect conditions. Even training runs can be soiled by an unexpected rain shower. Prepare for this on your own terms.
See how it feels to run in the pouring rain, or the snow. Don’t be afraid to get your feet wet. Splash around in some puddles. It’s good to know how your shoes and feet handle being wet.
Safety warning: We do not recommend this on your first try, or early into a long run (unless you’re a glutton for blisters). Also be careful of slippery surfaces – especially ice.
How to fit long runs into your training plan
If you’ve been following the last few posts of this series, you’ve seen several different options to try adding into your training plan. But don’t be overwhelmed.
It’s extremely rare for a single runner to utilize every style of training in every week of their training plan. The key is to choose your tailored runs based on your goals, and then experiment to find what you enjoy and what gives you results.
If long distances and building endurance are your primary goals, then pencil in one long run per week. Maybe you’re a junkie for the extended alone time and physical exertion, so you add a second. Maybe the long run isn’t your style, so you drop it to bi-weekly.
Your plan needs to be tailored to your goals and your enjoyment.
A few things to keep in mind before starting your long run
Make sure you have solid base mileage first. These workouts are more taxing on your body than a regular run, so be sure you’ve build a solid foundation.
Fuel your body properly. Because these runs can last an hour or more, be sure to fuel your body with plenty of water as well as nutrition before and after. There’s a link below to our free hydration and nutrition guides.
Listen to your body. Don’t push through a cramp or sprain. These runs are lengthy, so if you acquire a moderate injury early into your run, it’s best to turn around and care for it properly rather than fight through the pain to finish.
Promote recovery. Long runs put your body to work, so make sure you’re stretching, foam rolling, icing, and adding rest days when needed.
Additional Resources
For more information on nutrition and hydration, visit these two posts for everything you need to know: proper nutrition, and hydration and electrolytes.
For information on other training styles, check out our previous posts on heart rate training, speed work, and hills.
