"Going long" is a hallowed weekend tradition that is despised and loved, feared and revered bragged about and complained about. Whether you like long runs or not, one thing remains clear-you have to run them if you want to maximize your potential on marathon day.

Long Run Benefits
Going long develops the capacity of the muscles to store more glycogen and utilize fat more efficiently as fuel, sparing glycogen; enhances the nervous system's ability to recruit muscle fibers; improves the oxygen delivery system; strengthens leg muscles, feet, and ankles; teaches patience and the ability to stay relaxed with efficient form for long periods despite fatigue; and provides a 'dress rehearsal' to test your body's reaction to water, sports drinks, gels, potential race day shoes and clothing, and pre-run eating habits under marathon-like conditions.

Above all, the long run is for the mind. Forcing yourself to get out the door and run for three or so hours in all kinds of weather involves discipline. Your reward for this effort is increased confidence and mental toughness. As your long runs build from 10 to 20 or more miles, you have measurable proof that your training is making you stronger. This motivates you to keep up your rigorous training schedule. By experiencing what it feels like to keep running when tired, you're not afraid of having to run the last few miles of the marathon while tiring. You learn the difference between fatigue and exhaustion by forcing your body to finish long runs. These runs teach you to finish despite the objection of the mind and body. Once you can handle 20 miles, you know you can handle the whole distance.

How far and how often do you need to run long?
Establish a solid long run base to build from. A few runs of six to ten miles over a period of a month or two before you start a 16-week marathon buildup program are recommended. From this base, gradually increase the distance of runs by no more than two to three miles at a time. A good goal is to first build to once- or twice-per-month runs of 10 to 13 miles. Then, ease into running these distances three or four times a month. From there gradually increase to runs of at least 18 to 20 miles (my minimum to be considered a long run). Experienced marathoners may benefit from some runs as long as 22 to 23 miles. These slightly longer runs would put them on their feet for approximately the same time they will be running on marathon day. My recommended limit for any level of runner, however, is three and a half to four hours of running. The potential gain beyond this time isn't worth the risk of fatigue, injury, and frustration. And the longer the run, the longer the recovery.

Too many runners make the mistake of concentrating on weekly mileage but not getting in sufficient long runs. For marathoning success a training week of five eight-milers isn't as helpful as one of four, five-milers and a 20-mile long run. You are not training to run 40 or so miles in a week; you are training to run 26.2 miles at once. To do that, you need long training runs. On the other hand, you need a big enough mileage base to support long runs. Ideally, the long run shouldn't be more than one-half your average weekly mileage. For example, average at least 40 miles a week to support long runs of 20 miles.

Don't put off long runs until the marathon looms a few weeks away and then try to cram a long run in every weekend. If you plan well in advance, you can get in an adequate number of long runs by running two per month rather than forcing yourself to squeeze in weekly long runs to make up lost time. Veteran marathoners may be able to handle long runs two of every three, or even three of every four weekends. Use the weekends in between to race or do medium-distance runs of 10 to 15 miles. First-timers should complete at least three runs of 18 to 20 miles, and experienced runners six or more of a least 20 miles during the 16-week marathon training program.

Taper long runs as you taper weekly mileage. The last long run should be two to three weeks prior to marathon day to minimize the risk of injury and maximize recovery time. The week before the marathon, run no further than eight to ten miles.

Long Run Pace
This is where many runners fail. Control the pace. For most runners, long runs should be entirely at conversational pace. Think of it this way: "If you can chatter, pace doesn't matter." Start long runs at a slower speed than you run for short and medium distance runs. If you run too fast you'll fatigue much sooner. For experienced, fit runners the best pace is about one to one and a half minutes per mile slower than marathon race pace, or about one and a half to two minutes per mile slower than 10K race pace.

The purpose of long runs is to build you up, not tear you down. Set a goal of being completely recovered from your long run in two or three days. To do this, you must train and not strain while going long. To prevent yourself from running too fast, try running your measured course without wearing a watch. Or, forget the measured courses and run by time-for example, run out one and a half hours and then return for a three hour run that would be approximately, at your perceived nine-minute pace, a 20-mile run. Another good way to keep your pace down is to wear a heart rate monitor. For most runners the recommended intensity for long runs is 60 to 70 percent of your maximum heart rate. This may be a little slower than your daily training heart rate, which would usually be in the 70 to 80 percent range. During the second and third hour of runs, heart rates tend to go up by five to 15 beats per minute despite a steady pace, especially under conditions of heat stress. This is due to "cardiac drift," which may be attributed to a combination of glycogen depletion, muscle fatigue, and dehydration which cause the heart to beat faster to keep blood supply constant. Fueling and hydrating well can partially control, but not eliminate, cardiac drift. It's okay to let your heart rate increase slightly late in long runs as long as you feel good enough to maintain your pace.

Many runners look forward to their long runs. It is a time to relax and just run slow and easy. You can do plenty of deep thinking on solitary runs or enjoy the company of others. If you look at the long run as something to savor rather than a dreaded task that you must get out of the way, it will be easier, even enjoyable.

Bob Glover wrote a monthly column for Running & FitNews from 1978 to 1985. Now he's back. His first book, The Runner's Handbook, was a number one national best-seller when released in 1978. Bob has nearly one million books in print including The Competitive Runner's Handbook and The Runner's Training Diary. He writes the official training program for the New York City Marathon and directs over 2,000 runners each year for his New York Road Runners Club classes.

Volume 16, Number 11, Running & FitNews
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