Buzz
Welcome back! The final part of our running challenge focuses on the long, steady-distance run. (If you spot 'LSD' on a fellow runner’s schedule, don't worry, they’re not referring to psychedelic substances. Probably.)
If you're new to running and find yourself amazed by people who can tackle marathons or even 10-mile races, keep in mind they didn’t reach that point by doing long runs every single day. Typically, a distance runner's routine involves a series of shorter runs throughout the week, topped off with one long run on the weekend.
For instance, when I trained for my first marathon, the first week of the plan had me running 3 miles on weekdays and a 5-mile run on Saturday. Gradually, my Saturday runs grew longer, and eventually, the peak week saw me running 5 miles daily and a massive 20-mile run over the weekend. (That said, some weeks had shorter long runs to allow extra recovery: after running 15 miles, a 12-miler feels like a vacation.)
A few key things that long-distance runners know about long runs:
They can be quite draining, even if they don’t feel particularly tough.
You’ll need to run them much slower than a race pace. Find a rhythm so slow that it feels like you could run forever.
You can probably run much further than you believe you can.
If you’ve only run two or three miles at a time, a five-mile run might seem like a big challenge. It’s not; you could probably go out and run one today if you wanted to.
Even if you’re an experienced runner and not training for a marathon, adding a long run to your routine can still be beneficial. It will increase the number of mitochondria in your muscles and boost capillary circulation. You’re running at a slower pace, but you’re building endurance that helps with shorter races too.
So, this weekend, take on a long run. Pick a distance you’re comfortable with, then push it a bit further, maybe up to double the distance. For instance, if you regularly run 3-mile sessions, try for 5. If you’re used to 5-mile runs, aim for 8 or 10. (If you’re unsure about making it, pick a looped route near your home or car so you can bail out early if needed.) Pop on a good podcast, slow your pace, and enjoy the run.
