Long is gold
Long runs are one of the cornerstone of building endurance. They're not just about logging more kilometers—they're about developing the physical and mental resilience needed to go the distance.
I still remember my first 25km run. I misjudged the effort and started way later in the day than I should. I also didn’t bring enough nutrition, and hit the wall hard with 5K to go. But finishing it—even in rough shape and getting my girlfriend to pick me up—taught me more than any short session ever could.
Since then, I’ve learned to fuel smarter, wear tested gear, and even enjoy the quiet solitude of early morning long runs. Now, they’re one of my favorite training sessions—a time to disconnect, think, and grow stronger, both physically and mentally.
🧠 Why Are Long Runs Important?
Long runs create key adaptations in your body that short workouts simply can’t:
Build Endurance: They teach your body to sustain effort over time, enhancing your aerobic capacity and muscular endurance.
Boost Cardiovascular Strength: With every long run, your heart and lungs become more efficient, increasing your oxygen delivery system.
Develop Mental Toughness: Spending over an hour on your feet can be as much a mental challenge as a physical one. Long runs help you learn how to stay focused, manage discomfort, and keep going when your body says stop.
Prepare for Race Day: Long runs simulate the prolonged stress your body will face during your race, helping you build confidence and experience before the big day.
🏃♀️ How to Make Long Runs Easier
Long runs don’t have to be dreaded. With a few smart strategies, you can make them more enjoyable—and even something to look forward to:
Wear Comfortable Shoes: Don’t experiment on long run days. Stick with the shoes you trust and that match your running style and gait.
Plan Your Nutrition: Bring energy gels, electrolytes, or snacks, especially for runs over 90 minutes. If carrying stuff feels annoying, plan a loop that lets you leave nutrition at a specific point for easy access.
Choose a Loop or Out-and-Back Route: A familiar route reduces the mental load and helps with logistics.
Run with a Buddy (or Music): Long runs can fly by with a friend or a motivating playlist. Conversation helps pace the run, and music can boost your mood when you're running solo.
Don’t start too hard: Long runs are… long. Both in time and distance. It will require some management of effort on your side to not blow up early. Prepare and adjust accordingly.
🏁 How to Use Long Runs in Training
To get the most out of your long runs, use them strategically:
Simulate Race Conditions: Practice on similar terrain, test your race-day nutrition, and run at the same time of day your race will take place.
Progressive Approach: Don’t jump into long distances right away. Increase the duration gradually—typically no more than 10–15% per week—to avoid injury.
Mix in Quality: Occasionally, finish the last 20–30 minutes at a faster pace or include surges to build strength and mental grit. These variations teach your body to keep performing when fatigued.
Long runs are more than just a weekly checkbox—they're the engine behind your endurance machine. Embrace them, prepare well, and use them wisely. They’ll take your training (and racing) to the next level.