The long run is the staple to any training program. In fact it is one of the most important runs
of the week. The benefits of the long
run are both mental and physical as your prepare for race day.
From a mental standpoint, the long run helps build
confidence. Confidence in yourself, your
running and your ability to get to that finish line. You also learn to handle discomfort
and while finding out what you are capable of if you keep going.
confidence. Confidence in yourself, your
running and your ability to get to that finish line. You also learn to handle discomfort
and while finding out what you are capable of if you keep going.
Physically the long run forces your body to adapt to the
training. It’s about the time spent on
your feet and building endurance. Some
training plans will incorporate tempo work at goal race pace but for the most
part, your long run should be done at the sub-maximal level. Think about conversation pace—or anywhere
from 30-90 seconds slower than your normal running pace. When you slow down, you’re training
aerobically and the body relies less on burning carbohydrates and relies more
on burning fat for energy. Running at
conversation pace, we can train our bodies to stay in that aerobic zone longer
before crossing over to anaerobic where no oxygen is available and we start to
build lactic acid.
training. It’s about the time spent on
your feet and building endurance. Some
training plans will incorporate tempo work at goal race pace but for the most
part, your long run should be done at the sub-maximal level. Think about conversation pace—or anywhere
from 30-90 seconds slower than your normal running pace. When you slow down, you’re training
aerobically and the body relies less on burning carbohydrates and relies more
on burning fat for energy. Running at
conversation pace, we can train our bodies to stay in that aerobic zone longer
before crossing over to anaerobic where no oxygen is available and we start to
build lactic acid.
5 Tips to Help You Survive the Long Run:
- Map out a route ahead of time.
- Bring hydration and fuel.
- Find a buddy.
- If you’re having a bad day, accept that you’re having a bad
day. - Patience is key. Pace
yourself and take it one mile at a time.
Good luck out there!
Happy running!
Happy running!
Blog post by Jen Skiba.
About Coach Jen Skiba
Jen began her running career as a middle-distance runner for
Falmouth High School and has been involved with the sport for over 12 years as
a runner, official, race management, and coach.
A Mashpee Fitness trainer and Certified Running Coach through the Road
Runners Club of America (RRCA), Jen enjoys working with runners in the gym and
on the roads. “Whether you are a beginner looking to get started running or at
the intermediate level hoping to improve your times or tackle new distances, I
can help you reach your goals!”
Falmouth High School and has been involved with the sport for over 12 years as
a runner, official, race management, and coach.
A Mashpee Fitness trainer and Certified Running Coach through the Road
Runners Club of America (RRCA), Jen enjoys working with runners in the gym and
on the roads. “Whether you are a beginner looking to get started running or at
the intermediate level hoping to improve your times or tackle new distances, I
can help you reach your goals!”
