LONG RUN-ESSENTIAL KNOWLEDGE TO EFFECTIVELY INCREASE ENDURANCE!

[TipsFromExpert] – Long Run refers to running sessions of 90 minutes or more, which enhance endurance and fitness for runners. This is a crucial part of training plans, especially for those aiming to participate in marathons. Join HCMC Marathon to explore effective long run strategies and discover the benefits and tips from Coach Nguyễn Phạm Công Hậu of Magic Stride Running Institute.

What is a Long Run? What are its benefits?

A long run is an essential workout in distance running training plans. The goal of long runs is to enhance endurance and prepare athletes with the necessary factors to complete a race.

Here are some benefits of long runs:

• First, long runs develop the capillary systems, enhancing blood flow to muscle cells.
• Additionally, they increase mitochondrial density, which supports aerobic respiration.
• Moreover, long runs improve the body’s ability to utilize fat as energy for running.
• Furthermore, they enhance glycogen storage in muscles, allowing for more efficient muscle function.
• In addition, when running for over 90 minutes, fast-twitch muscle fibers begin to engage. This helps athletes tap into a wider range of muscle resources, reducing the risk of fatigue or overexertion during longer runs.
• Finally, long runs help runners acclimate to longer distances, thus preparing them mentally for races.

To understand long runs, we should consider the following factors:

Duration:

• First, for beginners aiming for distances up to 5km, a workout lasting 30-45 minutes can be considered a long run.
• Meanwhile, for more advanced athletes, long runs typically range from 90 to 150 minutes and can extend to 180 minutes or more for marathon runners.

Intensity:

The intensity of long runs will depend on the goals and training phases, including:

1. Easy Long Run: As the name suggests, this workout is performed at a light intensity, around 70-80% effort, corresponding to heart rate zones 2-3. In terms of difficulty, this is the most manageable and least challenging long run.

EX: 

– 12km @E

– 14km @E + 1km @accelerate

(See the footnotes for additional explanations of the training pace zones at the end of the article.)

2. Long Run with High Intensity Intervals (a form of Fartlek):

This is considered a crucial workout to help runners acclimate to the pressures of long-distance races. There are many variations created based on the coach’s and runner’s preferences. Below are two of the most basic forms for your reference:

. Fast Finish LR:

– 14km @E + 2km @T

– 24km @E + 3km @MP

. Sandwich LR:

– 6km @E + 6km @T + 6km @E

– 10km @E + 10km @MP + 4km @E

(See the footnotes for additional explanations of the training pace zones at the end of the article.)

In terms of difficulty, these workouts are quite challenging. When combined with other training sessions, they can create significant psychological pressure for runners. Therefore, a solid level of skill and capability is necessary before attempting them. As such, it’s important to learn about common injuries in running and prevention strategies before undertaking long runs.

As a runner, how should I approach and implement the long run described above?

Typically, the approach will follow this path:

• First, during the initial phase, it’s best to familiarize yourself with easy long runs. This will help you focus on completing the distance and significantly improve your endurance and fitness.
• Next, once you’re comfortable with long runs and can run continuously for 75-90 minutes without difficulty, you can begin incorporating Fast Finish Long Runs. Remember to increase your pace during the last 10% of the workout.
• Finally, when you’re capable of running for 105-120 minutes or more and want to improve your performance, Sandwich Long Runs will be very beneficial for you.

Before the long run: What should you prepare?

To prepare effectively for the long run, athletes should pay attention to:

• First, focus on nutrition and sleep: ensure you eat well and rest adequately at least 72 hours before the run.
• Prepare water, electrolyte drinks, snacks, appropriate shoes, and socks. Remember that the gear you regularly use during long runs will also be what you use on race day.
• For those training for a marathon (42.2km), consider bringing gels for sessions lasting 150 to 180 minutes.
• High-intensity workouts, such as intervals and lactate threshold runs, should be scheduled at least 48 hours apart from long runs to ensure proper recovery.
• Choose a suitable running route that simulates the terrain of your upcoming race to help your body adapt.
• To avoid boredom, consider inviting friends to run with you, adding motivation and commitment to complete the workout.

During the long run: Maintain a positive mindset.

• Warm-up: Begin your session with a light 10-minute warm-up, primarily focusing on dynamic stretching to loosen up your body.
• Into the run: Depending on each athlete’s characteristics, you’ll need time to gradually transition from an easy pace. After about 30-45 minutes, runners should feel more fluid and stable, entering a state known as “warming up.”
• Hydration: Make it a habit to drink water every 2-4 km to simulate race conditions and ensure your body stays hydrated. Avoid waiting until you feel thirsty, as that indicates you’ve already lost significant fluids, which can hinder muscle performance and affect your ability to maintain speed in the last 30% of the run.
• Electrolytes: On hot and humid days, or for runners who sweat heavily, it’s crucial to replenish electrolytes. This will help maintain speed during challenging segments, especially towards the end.
• Pacing: For segments run at marathon pace or threshold pace, having a strong mindset is essential. You need to be able to apply techniques to overcome difficult sections, which requires gradual training over time.

After the long run: Recovery

Here’s a corrected version:

Not only after the Long Run, but after every training day, runners should focus on recovering their bodies to prepare for the next session.

Here’s the translation:

Some actions athletes should take to enhance recovery quality after a long run:

• Replenish energy, water, and electrolytes adequately within 48 hours after the run to help the body recover and rebuild what was depleted during the long run.
• Ensure sufficient sleep, ideally 8-9 hours per night.
• DO NOT engage in any heavy physical activities to avoid further fatigue for your muscles or body, which can hinder recovery speed.
• For advanced runners, light runs of 45-60 minutes can stimulate recovery.
• Cold baths, muscle massages, and stretching are effective methods to accelerate recovery.

The long run is an important but challenging workout. Understanding it correctly and preparing well will help you overcome difficulties. Wishing all runners great improvements in your training. See you at HCMC Marathon 2025!

Check more information about Coach Nguyen Pham Cong Hau at Magic Stride Running Institute.

[TipsfromExperts] is a series of running experience content shared by experienced experts and athletes, for those who are new to running or preparing to conquer their first milestones. HCMC Marathon hopes these shares will be helpful to you in your training journey.

FOOTNOTES

(1) How to Determine Heart Rate Zones in Training:

Currently, sports watches have the function to identify heart rate zones (HR Zones) to differentiate training thresholds. These zones are established based on a percentage of HRR (Heart Rate Reserve) using the following formula:

HRR = Max HR – Rest HR

(a) Max HR: Maximum heart rate, typically determined through actual measurements during activity.

(b) Rest HR: Resting heart rate, recorded when the athlete is completely at rest, usually upon waking up.

The device calculates the training zones using the formula:

Rest HR + % HRR

For example:

Max HR = 190, Rest HR = 60

HRR = 190 – 60 = 130

*Zone 3 (approximately 70-80%): 151-164 bpm

70%: 60 + 70% * 130 = 151

80%: 60 + 80% * 130 = 164

*Zone 4 (approximately 80-90%): 165-177 bpm

90%: 60 + 90% * 130 = 177

(2) Explanation of some terminology used in training plans:

@E: Easy Pace – a relaxed pace at about 60-70% effort, in HR Zone 2 and the beginning of Zone 3. Runners can usually hold a comfortable conversation at this pace.

@Long Run: (also known as Steady Pace) – a pace that is faster than Easy but slower than MP. HR typically falls within Zone 3. It is usually not comfortable to talk, requiring more focus.

@MP: Marathon Pace – the training pace that closely matches a runner’s ability for the 42.2 km distance. HR is near the end of Zone 3 and the beginning of Zone 4. (The MP zone may vary depending on the athlete’s level.)

@T: Threshold Pace – a training pace close to the lactate threshold, with HR in Zone 4 and the beginning of Zone 5.

*Một Some additional paces for reference during training:

@3K: pace race 3km

@5K: pace race 5km

@10K: pace race 10km

>> The racing paces mentioned above are often used to determine benchmarks for VO2max workouts at 400m/600m/800m/1km/1.2km, as well as for Lactate Threshold sessions at 1.6km-2.4km.