🏃♀️Long runs improve heart efficiency, muscle performance, and metabolic efficiency.
🚫Excessive long runs can lead to imbalances, injuries, and burnout.
🔑Finding the right balance and listening to your body is crucial for long-term health and performance.
💪Strength training, mobility work, and technique improvement are essential for supporting long runs.
🌿Varying running surfaces and properly fueling during long runs can enhance performance and reduce strain on the body.
How often should I do long runs?
—The frequency of long runs depends on your training goals and experience level. As a general rule, long runs should make up no more than 20-25% of your weekly mileage.
What are the benefits of long runs?
—Long runs improve cardiovascular fitness, muscle endurance, and mental resilience. They also help simulate race conditions and prepare your body for longer distances.
Can long runs cause injuries?
—Excessive long runs or improper training can increase the risk of injuries, such as stress fractures, tendonitis, and muscle strains. It's important to gradually increase mileage and incorporate rest days to allow for recovery.
How can I prevent burnout from long runs?
—To avoid burnout, listen to your body and adjust your training accordingly. Incorporate variety in your training, including cross-training activities, and prioritize rest and recovery.
Should I fuel during long runs?
—For runs lasting longer than 60-90 minutes, it's important to fuel with carbohydrates to maintain energy levels. Experiment with different fueling strategies to find what works best for you.
00:00Long runs serve a purpose in training and have been a staple for runners for a long time.
02:06Benefits of long runs include improved heart efficiency, muscle performance, and metabolic efficiency.
03:45Excessive long runs can lead to imbalances, injuries, and burnout.
06:35Finding the right balance and listening to your body is crucial for long-term health and performance.
07:12Strength training, mobility work, and technique improvement are essential for supporting long runs.
08:19Varying running surfaces and properly fueling during long runs can enhance performance and reduce strain on the body.
