Some runners don’t understand the tremendous benefits of the weekly long run. Interval training and fartleks may seem to be more useful for training your body to run fast, but the long run is absolutely critical if you want to reach your full potential. The long run has number of benefits, including:
- Strengthens the heart
- Improves mental toughness and determination
- Teaches the body how to burn fat for energy
- Increases muscle strength
- Increases capillary growth into muscle fibers
- Increases aerobic efficiency.
Generally, long runs should be 25% of your weekly mileage. So if you are running 30 miles per week, try to run a 7 mile long run. Due to the length, it is advisable to find a surface other than concrete on which to run – a dirt trail is probably the best surface. Due to the length of the long run, many runners try to run long on Saturday or Sunday, so that they have plenty of time to travel to a good running site and run without time pressures.
Long runs are especially important for half-marathoners and marathoners. These runners should plan long runs that exceed 10 miles, and it is advisable for marathoners to have at least a few 20 mile long runs in the months leading up to the race. The key is to get the body and mind ready to race for hours.
