This week's episode to The Sunday Shakeout features an informative guide to the long run. The long run is simply the longest run you do during the week, however, there is some dimension to it that I think is worth uncovering. This episode dives into the benefits of the long run, how long it should be based on the race you are training for, long run variations, and how to fuel your long runs (especially marathoners and half-marathoners). After watching this episode, you will gain a much greater base of knowledge on how to properly execute the long run and how to progress. I hope you enjoy this episode of The Sunday Shakeout!
Summary:
- The long run has numerous physiological benefits that will consistently and effectively build your aerobic metabolism.
- The distance of the long run depends on the race you are training for. 5K runners should aim for at least 10 miles, while most recreational marathoners should max out their long runs at 20-22 miles.
- There are many different types of long runs, including fast-finish long runs and fartlek long runs, but the most essential and foundational type is the easy long run.
- Long run fueling is critical for marathoners and half-marathoners or anyone running over 1:30. Look to take in about 50-60 grams of carbohydrates per hour and find a system that works best for you.
- The recovery is just as important and the training itself. Make sure to prioritize hydration, nutrition, and rest after a long run so that you can decrease injury-risk and maximize adaptation.
-Consistent long runs, week after week, month after month, and year after year, will provide long-term aerobic fitness gainst that will make you a much faster runner.
Contact Nicholas: thesundayshakeout@gmail.com
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