The long run
Nothing is more controversial and feared by some runners than the weekly long run. Used correctly, this form of training can help you achieve your long-term running goals and you will have more fun running because you will injure yourself less.
Basically, the long runs improve your aerobic endurance by allowing you to run longer than usual. Your body has no idea how many kilometers you cover, but it has an idea of the intensity and time you spend on your feet. So it's always about effort in a certain time. To prevent injury and give the body time to adjust, the volume of a long run should not exceed 1/3 of the total weekly mileage. So if someone does 20km a week, the long run shouldn't be more than about 7km. Therefore, if a runner is running a long 20km run in preparation for a marathon, their weekly volume should already be 60km.
Beginners in particular are often tempted to run extreme distances and injure themselves unnecessarily. It is important to know that standard plans always only include the final preparation phase for a run and already require a solid basis. Therefore: As soon as the long runs (e.g. in preparation for a marathon) are 30 to 34 km and/or the weekly maximum number of kilometers is 60, you have to be very careful, because from this moment the risk of injury increases exponentially. In this case, you should plan a medium-length run of at least half to 2/3 of the long run during the week.
A good training plan is always polarized, i.e. the easy sessions are easy and the hard sessions are really hard. The running volume should not be increased by more than 5-10% compared to the previous week and there are also periodic recovery weeks where the workload is massively reduced before continuing at a higher level. The gradual increase in kilometers or the duration is of course also valid for the long run.
Long runs (90+ minutes) cause a cascade of molecular events and your body makes many interesting adaptations:
Mitochondria: A longer duration causes a cascade of molecular events. This creates new mitochondria (mitochondrial biogenesis), improves aerobic capacity, increases fat burning and optimizes aerobic power (VO2max).
Muscle Capillarization: The sustained increase in blood flow through muscle capillaries mobilizes the body to expand the capillary network.
Greater Fuel Storage: If you run long enough, fuel burn will decrease (or greatly decrease), meaning your muscle glycogen stores (the stored form of carbohydrate) will be depleted. As a result, you can synthesize and store more glycogen than before.
Greater use of fat as an energy source: When the glycogen reserves in the muscles are depleted, more fat is used as an energy source. With long runs, the body learns to use more fat as an energy source. This ability is especially important in the marathon. (Burning fat and carbohydrates never works on its own, but always in combination)
Increased Capacity to Make More Glucose: When muscle glycogen stores are depleted (after about 1 hour, depending on the runner), the liver converts amino acids and lactate into carbohydrates (in the form of glucose). This to deliver faster fuel for maintaining running pace. This is called gluconeogenesis, literally the formation of new glucose from non-carbohydrates. This process also prevents blood sugar levels from falling too low.
Stronger Muscles, Bones, Tendons, and Ligaments: Long runs are tough on muscles and joints, so they adapt by getting stronger to handle the stress of kickbacks during the run.
Greater Psychological Strength: When you run for a long time, it's not just your legs that get tired. The mind does too. This psychological aspect is therefore just as important as the physiological reasons for it. A constant build-up of trust in your own abilities will help you to gradually approach the supreme discipline of the marathon.
Long runs can also be used to work the different muscle fibers without going anaerobic. Without wanting to go into too much detail here (there are various subtypes of muscle fibers), it is interesting to distinguish between fast and slow twitch muscle fibers. So if you run long enough, the slowly twitching fibers will also get tired, resp. increased their resilience. This is because these fibers are only recruited after the fast-twitch fibers are already fatigued.
The pace of the long run depends on your running experience. For beginners, the pace is not as fast as the pace of the experienced runner. Running time is more important than pace. At a comfortable, conversational pace, run (approximately) two minutes per kilometer slower than your 5K race pace, or about 70 to 75 percent of your maximum heart rate. The breathing, although elevated, should be very comfortable and rhythmic, and you should be able to carry on a conversation at all times. Advanced users can then also go at a higher pace, e.g. For example, being at the lactate threshold.
Increased Capacity to Make More Glucose: When muscle glycogen stores are depleted (after about 1 hour, depending on the runner), the liver converts amino acids and lactate into carbohydrates (in the form of glucose). This to deliver faster fuel for maintaining running pace. This is called gluconeogenesis, literally the formation of new glucose from non-carbohydrates. This process also prevents blood sugar levels from falling too low.
Stronger Muscles, Bones, Tendons, and Ligaments: Long runs are tough on muscles and joints, so they adapt by getting stronger to handle the stress of kickbacks during the run.
Greater Psychological Strength: When you run for a long time, it's not just your legs that get tired. The mind does too. This psychological aspect is therefore just as important as the physiological reasons for it. A constant build-up of trust in your own abilities will help you to gradually approach the supreme discipline of the marathon.
Long runs can also be used to work the different muscle fibers without going anaerobic. Without wanting to go into too much detail here (there are various subtypes of muscle fibers), it is interesting to distinguish between fast and slow twitch muscle fibers. So if you run long enough, the slowly twitching fibers will also get tired, resp. increased their resilience. This is because these fibers are only recruited after the fast-twitch fibers are already fatigued.
The pace of the long run depends on your running experience. For beginners, the pace is not as fast as the pace of the experienced runner. Running time is more important than pace. At a comfortable, conversational pace, run (approximately) two minutes per kilometer slower than your 5K race pace, or about 70 to 75 percent of your maximum heart rate. The breathing, although elevated, should be very comfortable and rhythmic, and you should be able to carry on a conversation at all times. Advanced users can then also go at a higher pace, e.g. For example, being at the lactate threshold.
Runners should try to do the long runs in the morning, just like the races themselves. In training, the long runs become like a marathon rehearsal as they get longer and longer. You can already wear the same shoes, socks and clothing that you would like to use in the race. When it comes to nutrition, however, you should avoid eating carbohydrates as far as possible and, if possible, only drink water. Running on an empty stomach is an insider tip, but it takes some getting used to. If you're consuming sugar-based energy, the body will always use it first and the goal of promoting fat burning will be defeated. In the last few weeks before the competition, however, you should then begin to practice and apply the same nutritional strategies as in the race itself (e.g. which liquid food such as gels can I tolerate, liquid intake while running, etc.) so that none during the race bad surprises are waiting for you.
