Few things are as exciting for a runner, especially a beginner, as tackling a new distance. This is not surprising. People in general are fascinated by the idea of going beyond their limits. The long run is a staple in most training plans from the 5k and beyond. The aerobic benefits from this type of run are significant. But like any type of run, the long run can be executed poorly, leaving valuable benefits on the table.
The Most Important Thing | Slow Down
For the most part, the long run should be done at a conversational pace. Many runners make the mistake of doing every long run as fast as they can, citing the “harder is better” mantra. The gains of the long run, however, come when we keep the heart rate lower towards the aerobic zone. Doing so triggers the mitochondria in the muscles to multiply and produce energy more efficiently, a key adaptation necessary in distance running.
It can be tough at first to slow down during these runs. You may even be accustomed to speeding up without noticing it! But over time, you will notice that you finish the long run feeling fresher and stronger. You will also be able to recover more quickly to do harder workouts on other days. This is especially good to keep in mind when you are in a period of increasing your long run.
The time for faster paces in the long run will come in the last 6-8 weeks before a race once you’ve covered that same distance multiple times already at an easy pace.
How Fast Can I Increase my Long Run?
This question is highly dependent on your history and base of mileage. If, for example, you ran 60 miles per week in your last training cycle with ten runs over 17 miles, then you can handle a more aggressive climb when beginning your new cycle. On the other hand, if you’ve never ran over 5 miles in your lifetime, proceed with caution.
The risk here is overuse injuries. It’s the same idea as when increasing weekly mileage in general. Your body has to learn to recover quickly. If asked to take on too much too soon, it’s a sinking ship waiting to happen.
As a general rule, it’s okay to increase a little faster (ie: 20-25%) until you are at 10-12 miles. After that, however, stick with 10-15%. I like to schedule a down week every 3-4 weeks also to avoid to fast of a build-up. If you’re building by 10% each week, for example, you’d want to drop back 30% every fourth week.
Practical Tips
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Eat Well – Don’t mess around with nutrition for the long run. Eat a carbohydrate-rich meal the night before or that morning to make sure you’re well-fueled. If you’re running longer than an hour, consider bringing along water, gatorade, or energy gels with you. You don’t want to waste a good workout by running your body into the ground and not being able to finish (Trust me!). The exception is for marathon training where fasted running has a place.
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Plan a Looped Course – This is double-edged sword. On one hand, it gives you the opportunity to end the run if things are going poorly – dehydration, stomach issues, lack of fueling, etc. On the other hand, it can be a mental struggle to think every few miles, “It would be so easy to just stop!”. I personally prefer this option because it allows me not to have to carry any water or gels with me. I can simply leave them somewhere and return every 3-5 miles.
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Preparation – Number 1 and 2 require preparation but think of preparation throughout the week as well and what might derail your run. Is the weather forecast going to be awful during your normal running time? Consider what plan B might be. Do you have all the clothes you’ll need to be comfortable? Also, begin to prepare mentally for it throughout the week. No one wants to slog through 18 miles unmotivated. Remind yourself how important this run is to your goal, and get ready to tackle it!
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Recovery – Because the long run will deplete you more than other runs, your body will be craving energy sources a lot more than usual. For this reason, you’ll want to be ready to reload soon after your run (think 15-45 minutes). So don’t jump in that hot shower just yet. Get a good carbohydrate and protein-rich snack in you (or maybe more!) first, as well as loading up on the water you just lost.
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Form Matters – Extending your long run doesn’t mean much if by the last few miles, your form is suffering. Use this as practice to mentally lock-in to how your body is feeling and where your form can approve. Do a quick scan from head to toe every half mile and make sure you are in alignment. If you find that you are consistently poor in this area, consider dropping your long run distance down and adding some strength to your weekly routine. Usually form issues can be traced back to inadequate core strength in one area or another.
The Bigger Picture
The long run, while important, is still just one piece of your running week. Don’t make the mistake of placing too much importance on it and make it 50% of your weekly mileage, for example. I use the 25-33% rule. In general, no long run should exceed 25-33% of your weekly mileage. The overall volume of miles needs to be there to support the heavier load of a long run. If the volume isn’t there, it is risky to run that long.
One way around this is to load up back to back days with heavier mileage (say 10 and 8, or 14 and 8). By using back to back days, the body is not fully recovered by day two and thus, that second day is entirely on tired legs.
Summary
Hopefully these tips will help you increase that long run distance and help them become a staple in your running schedule. When achieving new training heights, always the most important key is to enjoy the process. Enjoy the journey you are on to becoming a better runner and have patience. Good luck!
