Posts Tagged ‘long run’

Trails with a flat, unpaved surface are ideal for long runs because of the cushioning for your legs.

Long runs aren’t just for marathoners — novice runners can benefit from an extended, slow-paced run as well. A weekly long run can help you build your endurance and running efficiency, improving your fitness level while burning lots of calories. After an hour of slow running, your body will tap into fat burning mode instead of burning carbs. Long runs can therefore be an asset in your weight loss program as well as a tool to help you run faster in races of all distances by improving your stamina.

Here are a few quick tips on how to incorporate the long run into your training program:

  • Do a long run once a week, on a day after an easy workout or rest day.
  • Take a rest day or do an easy run the day after your long run so your body can recuperate.
  • Gradually add miles to your long run. Start with the longest distance you’ve run in the past two weeks and add one mile a week to your long run. Every third week, keep your long run distance the same as the week before, then continue increasing the mileage the following week.
  • Stay hydrated. Drink water every few miles, or try sports drinks for distances over 10 miles. Runners’ tolerance for sports drinks varies, so test them out on your long runs before deciding to drink them during a race. Water is always a healthy fluid option that is less likely to cause stomach upset.
  • Eat something within 30 minutes of finishing your long run. Eating will help replenish depleted glycogen so your muscles can recover more quickly. Try a piece of fruit for a quick sugar surge.
  • During runs of 10 miles or longer, try sports gels, bars or drinks to give your body an energy boost. Experiment with different flavors and consistencies to determine what works best for your stomach and energy level.
  • Eat a large meal within a few hours after your long run. You will need to resupply lost nutrients in your body as well as satisfy what is probably a huge appetite after running. Just remember to keep your choices healthy, especially if your goal is weight loss. A long run is not a free pass to pig out on fried foods, junk food and candy, or you’ll cancel out some of the benefits of your run.
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