The Long Run: Why Runners Need Extended Miles in Their Training

Updated: January 14, 2025

January 14, 2025 in Training guides

Wondering why long runs are a staple workout for most runners.

Long runs significantly enhance your endurance and aerobic capacity while building mental toughness in the long run. 

In this article, I will explain how to prepare effectively, pacing strategies, and necessary gear for optimal performance.

Completing regular long runs has led me to run a sub 70 minute half marathon and 31 minute 10k. I am also a certified running coach.

Key Takeaways

  • Long runs build physical endurance and mental toughness, essential for long-distance races like marathons.
  • Proper preparation, including hydration and selecting the right distance, gear, and fueling strategies, is crucial for successful long runs.
  • Incorporating effective pacing techniques and mental strategies can enhance performance and make long runs more enjoyable.

The Importance of Long Runs in Training

Long runs are a key component for any serious distance runner’s training cycle.

They build endurance, a crucial component for anyone aiming to complete long distance races like marathons.

The physiological benefits are substantial; long runs enhance aerobic capacity, improve heart efficiency, and condition your muscles to longer distances, making you a more efficient runner. To effectively prepare, it’s essential to run long during your training.

But the benefits are not just physical.

Long runs cultivate mental toughness by simulating the psychological challenges faced during races. Mental resilience helps push through inevitable rough patches, whether in a race or during training. Personal motivations for running can reignite purpose and determination, especially during tough times.

Moreover, running offers mental clarity, allowing you to contemplate and solve personal problems effectively. This mental clarity can be a game-changer, helping you navigate life’s challenges with a clear mind.

Preparing for Your Long Run

Preparation is key to a successful long run.

Hydration is vital for performance and health, especially during long runs.

Dehydration can lead to fatigue and cramps, so it’s essential to stay hydrated before and during your run.

Don’t forget to protect your skin from the sun. Sunscreen should be applied daily, even on overcast days, to protect against harmful UV rays.

Carrying fluids during your run can be made convenient with hydration packs or bottle belts, ensuring you have enough water throughout your journey.

Hydration status should also be monitored. Monitoring urine color can indicate hydration levels; pale straw color means good hydration, while dark yellow suggests dehydration.

Staying hydrated and protecting your skin ensures you’re ready to tackle those long miles.

Determining the Right Distance for Your Long Run

Long run of 15.5 miles

Determining the right distance for your long run is crucial for effective training.

Generally, your long run should account for 25 to 30 percent of your total weekly mileage. This balance ensures that you build endurance without overloading your body.

If you’re not training for a specific race, consider increasing your long run by one to three extra miles, while adjusting your pace to maintain comfort and effectiveness.

This gradual increase helps in enhancing endurance without causing undue stress on your body.

Varying your long run workouts can also enhance performance.

For example, a ‘Long Run Progression’ involves starting at an easy pace and gradually speeding up.

This variation keeps your workouts interesting and helps improve physiological traits like lactate threshold, preventing monotony and boosting performance.

Essential Gear for Long Runs

The right gear significantly impacts your long run experience.

Investing in well-fitted running shoes is crucial, as different runners have specific needs based on their gait and comfort preferences.

Proper footwear can prevent injuries and enhance your running efficiency.

Specialized running socks can help prevent blisters and enhance comfort, especially during long distances. Moisture-wicking tops and lightweight running shorts are essential to keep you comfortable and dry, making your run more enjoyable.

Hydration vests are favored by many long-distance runners for carrying water and other essentials. Other necessary gear includes a running belt, handheld water bottle, and headphones. These items ensure you stay hydrated, comfortable, and entertained during your long runs.

Fueling Strategies for Long Runs

What you do before, during and after your long run with fuelling will significantly impact the success of your run both in how you feel during it and how you recover from it. 

Before your Run: Preparing Correctly

Porridge oats - Pre Run

Fueling your body correctly before, during, and after long runs is vital for maintaining energy levels and performance.

Before running, you should predominantly consume sufficient Carbohydrates with smaller amounts of fat and protein.

Some examples I use,

Porridge with Berries

Pancakes with Banana and Peanut Butter

Low Sugar Granola

Have a large glass of water first thing in the morning with your Breakfast.

If it is a warm day, consider having an electrolyte tablet in a large glass of water pre-training run.

During your Run: Keeping the Engine Going

During Long Run: Carb drinks

For most of your runs, you will unlikely need additional fuelling if you have had a sufficient pre-training meal.

However, as your long run builds, particularly over 1 hour, an appropriate energy gel may help sustain you. Again, it would be best if you practiced this before race day.

In addition, consider water/water pack on exceptionally long runs in warmer weather.

Post Run: Recover and Rebuild

Post long run food

If you can eat a high-carbohydrate meal with some protein close to finishing a session, then that is ideal. But if there is a time lag, ensure you can access a recovery drink/snack.

The timing of carbohydrate ingestion within the hour post-exercise is critical.

Some examples I use,

Tuna or Tofu Pesto Pasta with Spinach and Mixed Vegetables

Frittata with added Potatoes – optional add Chicken or vegan alternative

Chicken and Mushroom Risotto

Keep drinking, and again, if you have trained on a hot day, include more electrolyte drinks as part of your recovery.

Pacing Your Long Runs

Correct pacing optimizes performance and builds endurance during long runs.

The pace of your Long Runs depends on your goal 

Typically if you are preparing for a marathon, the pace should be slower than your intended marathon pace by 30-90 seconds per mile. This approach helps in building endurance without causing burnout.

Conversational long runs are another effective pacing strategy. Allowing you to build endurance while still being able to hold a conversation.

Incorporating faster segments, like in a ‘Fast Finish’ workout, can enhance both speed and endurance.

This involves running most of your long run at an easy pace and finishing the last segment at race pace, providing a balanced approach to training. This is my favourite type of long run and I have found it builds a lot of strength particularly for the half marathon. 

Mental Techniques to Conquer Long Runs

Conquering the mental challenges of long runs is as crucial as the physical preparation. 

Distraction techniques like creating to-do lists or recalling memorized information can alleviate discomfort during long runs.

Varying speeds make running more enjoyable and less monotonous.

Observing your surroundings through mindfulness helps ground you and release tension. Positive self-talk and affirmations significantly improve performance and counter negative thoughts during challenging runs.

One of the best tips I can give however is to run with a friend or training partner, they don't have to run themselves they could always join you on a bike for example.

Another thing I like to do is finish the long run near a cafe or shop so you can get a snack or drink or both after you run as a reward and kick start your recovery.

Recovery Tips After Long Runs

Recovery after long runs is crucial to maintain performance and prevent injuries.

It’s essential to replenish fluids and electrolytes lost through sweating to aid recovery.

Consuming a meal with carbohydrates and protein within 30 minutes post-run helps in muscle recovery and glycogen replenishment.

Active recovery practices like yoga or swimming allow your body to recover while still engaging in gentle exercise.

Foam rolling can also help to increase blood flow, aiding in muscle recovery.

Common Mistakes to Avoid During Long Runs

Avoiding common mistakes during long runs can significantly enhance your performance and reduce the increased risk of injury.

One common mistake is increasing your training intensity, volume, or mileage too quickly.

I also would recommend only increasing one of these variables at a time for example if you regularly do a 13 mile run, then its fine to try a 15 mile run but don't increase the pace at the same time. 

A gradual increase in training load is key to preventing injuries.

Example Long Run Workouts

Here are some example long run workouts you may wish to try, these are applicable to a range of ability's and experience levels. 

Beginner Level - Building Endurance

  • Total distance: 4-5 miles (6-8 km)
  • Start with a 10-minute easy walk to warm up
  • Run at a comfortable, conversational pace for 3-4 miles. You should be able to speak in full sentences
  • Take some walking breaks of 2-3 minutes if needed
  • Finish with a 5-minute easy walk to cool down
  • Focus on completion rather than speed
  • Try this workout once every 7-10 days

Intermediate Level - Long Run with Tempo Segments

  • Total distance: 8-10 miles (13-16 km)
  • 15-minute easy warm-up jog
  • 6-8 miles at steady long run pace 
  • Include 3 x 1-mile segments at half marathon pace in the middle portion
  • Recovery with 3-5 minutes easy jogging between tempo segments
  • 10-minute easy cool-down
  • Do this workout every 7-14 days depending on recovery needs

Advanced Level - Progressive Long Run

  • Total distance: 15-18 miles (24-29 km)
  • 2-mile easy warm-up
  • Break the remaining distance into thirds:
  • First third at easy pace (about 2 minutes slower than marathon pace)
  • Middle third at medium pace (about 1 minute slower than marathon pace)
  • Final third at marathon pace or slightly faster
  • Last 2 miles at half marathon pace or effort if feeling strong
  • 1-mile easy cool-down
  • Do this workout every 14-21 days with proper recovery

Feel free to edit and adapt these sample workouts, they are just some ideas for you to consider to help m

Summary

In summary, long runs are an essential component of any runner’s training cycle.

They build both physical endurance and mental resilience, crucial for tackling long distance races.

Proper preparation, from hydration and gear to fueling strategies, ensures you are ready to take on the challenge.

By following the pacing guidelines, incorporating mental techniques, and focusing on recovery, you can transform your running performance. 

Long runs are also the perfect opportunity to run with friends and explore new routes.

Frequently Asked Questions

How should I pace my long runs?

To effectively pace your long runs, aim for a pace that is 30-120 seconds per mile slower than your intended marathon pace. This approach allows for endurance building while minimizing the risk of injury.

What are some effective recovery practices after long runs?

To optimize recovery after long runs, focus on replenishing fluids and electrolytes, consuming a meal with a 4:1 ratio of carbohydrates to protein, engaging in active recovery, and ensuring sufficient sleep. Implementing these practices will enhance your recovery process and prepare you for future workouts.

About the author 

James

James is an elite distance runner and has also raced triathlon for a number of years. James is a fully certified UESCA Running Coach and has a passion to help all athletes succeed in finding a balance within sport and life.