Long runs are a key part of training for a marathon. They help your body and mind get ready for race day. Here’s why long runs are important:
Building Endurance: Long runs help improve your aerobic capacity, which is how well your body uses oxygen. By gradually running longer distances, you can increase your VO2 max (that’s just a fancy way of saying the most oxygen your body can use during exercise). Studies show that if you train well, you can boost your VO2 max by about 10% to 20%.
Muscle Changes: Running long distances helps your muscles adapt and get stronger. It does a few important things:
Using Fat for Energy: When you run more, your body learns to use fat as a main energy source. This helps save up glycogen (which is stored energy) for when you really need it. Research shows that trained runners can get about 60-70% of their energy from fat when they’re racing, which helps them not get tired as quickly.
Getting Mentally Strong: Finishing long runs helps toughen your mind for the marathon. Runners who do longer training runs usually feel more confident on race day because they have faced tough moments during training.
Testing Your Pace: Long runs let you try out different strategies for pacing, eating, and drinking while running. Runners who practice these things during long runs may improve their race performance by up to 15%. This is because they know what to do when it’s time for the race.
Taking It Slow: Long runs let you gradually increase your weekly running distance. There’s a helpful rule called the 10% rule, which says you shouldn’t increase your total weekly distance by more than 10%. For example, if you run 40 miles one week, you should only run a maximum of 44 miles the next week to avoid getting hurt.
Tapering: In the weeks leading up to the marathon, you’ll need to reduce your mileage. This is called tapering, and it’s important for recovery. Research shows that taking two to three weeks to taper can enhance your performance by 3% to 4%. During this time, your body heals and gets ready for race day.
In short, long runs get you ready for marathon day by improving your physical endurance and mental strength. They also help you learn about pacing and eating during the race. By sticking to long runs, you build both the physical and mental skills you need to finish strong. Plus, taking the time to taper afterward helps you perform your best. Long runs are a must in marathon training!
Long runs are a key part of training for a marathon. They help your body and mind get ready for race day. Here’s why long runs are important:
Building Endurance: Long runs help improve your aerobic capacity, which is how well your body uses oxygen. By gradually running longer distances, you can increase your VO2 max (that’s just a fancy way of saying the most oxygen your body can use during exercise). Studies show that if you train well, you can boost your VO2 max by about 10% to 20%.
Muscle Changes: Running long distances helps your muscles adapt and get stronger. It does a few important things:
Using Fat for Energy: When you run more, your body learns to use fat as a main energy source. This helps save up glycogen (which is stored energy) for when you really need it. Research shows that trained runners can get about 60-70% of their energy from fat when they’re racing, which helps them not get tired as quickly.
Getting Mentally Strong: Finishing long runs helps toughen your mind for the marathon. Runners who do longer training runs usually feel more confident on race day because they have faced tough moments during training.
Testing Your Pace: Long runs let you try out different strategies for pacing, eating, and drinking while running. Runners who practice these things during long runs may improve their race performance by up to 15%. This is because they know what to do when it’s time for the race.
Taking It Slow: Long runs let you gradually increase your weekly running distance. There’s a helpful rule called the 10% rule, which says you shouldn’t increase your total weekly distance by more than 10%. For example, if you run 40 miles one week, you should only run a maximum of 44 miles the next week to avoid getting hurt.
Tapering: In the weeks leading up to the marathon, you’ll need to reduce your mileage. This is called tapering, and it’s important for recovery. Research shows that taking two to three weeks to taper can enhance your performance by 3% to 4%. During this time, your body heals and gets ready for race day.
In short, long runs get you ready for marathon day by improving your physical endurance and mental strength. They also help you learn about pacing and eating during the race. By sticking to long runs, you build both the physical and mental skills you need to finish strong. Plus, taking the time to taper afterward helps you perform your best. Long runs are a must in marathon training!