In marathon training, long runs are super important. They help you get ready for a 26.2-mile race and offer lots of benefits. It's usually best to do long runs at least once a week. Let’s break down why they matter and what tapering means.

How Often Should You Do Long Runs?

1. Weekly Plan:

   • Most marathon training schedules have long runs on the weekends. This way, you can rest during the week.
   • As race day gets closer, you will reduce the distance of your long runs.
   • Typically, you start with runs of 8-10 miles, and then work your way up to 20-22 miles if you're an experienced runner.

2. Getting Better:

   • Research shows that doing long runs every week helps your body adapt. This means your body can work better and longer because of changes like increasing the number of energy-producing parts in your cells.

Why Long Runs Are Important

1. Health Benefits:

   • Long runs make your heart and lungs stronger. A study found that regular long runs can increase your VO2 max (how well your body uses oxygen) by about 5-15%.
   • They also help your muscles get better at working for a long time and create a strong base to keep your speed over long distances.

2. Mental Toughness:

   • Long runs help runners build confidence. Finishing longer distances makes you feel stronger and more ready for the race.
   • A survey showed that 78% of marathon runners felt more confident because of their long runs.

What is Tapering?

1. Understanding Tapering:

   • Tapering means you reduce how much you train before the big day. This usually happens in the last 2-3 weeks before the race, and it's a chance for your body to recover while still staying in shape.

2. How to Taper:

   • During tapering, you should shorten your long runs. For example, if you ran 20 miles three weeks before your marathon, you might do 12-14 miles two weeks before, and then 8-10 miles the week before the race.
   • Studies show that tapering correctly can help you perform up to 2-3% better on race day.

Conclusion

In short, long runs are key for marathon training and should happen about once a week. They help improve both your physical endurance and your mental strength. Tapering is also really important because it helps you get the best results while keeping you from getting too tired. Runners should keep doing their long runs and make adjustments as they get closer to race day to find a good balance between being prepared and recovering.