User:Fellrnr (User talk:Fellrnr | contribs) |
User:Fellrnr (User talk:Fellrnr | contribs) |
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| − | The Long Run is a widely accepted cornerstone of endurance training. Virtually every marathon training program emphasizes the Long Run. However, while there are some areas of consensus, much of the advice around the Long Run is contradictory
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| − | =How long is a long run?=
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| − | There is no clear definition of how long a run has to be before it is considered a 'Long Run'. Some coaches use the term to describe the longest run of the week as the Long Run, and they consider even a 5 mile run as a Long Run. However, the term 'Long Run' is most frequently used in the context of marathon and ultramarathon training. In this context, a Long Run is often longer than a given distance, such as 16 miles, or a given time, such as 2 hours. At these distances and times [[Glycogen]] depletion becomes a significant factor, as does muscular damage.
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| − | =Benefits of the Long Run=
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| − | While there are many [[Endurance Adaptations]], it is unclear which are specifically enhanced by Long Run training. There are a number of factors that are specific to the Long Run.
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| − | * The stress of a Long Run may be linked to adaptations that occur as a result of training with depleted [[Glycogen]] store. It is unclear how the level of Glycogen at the beginning of a run changes the impact of a Long Run. Beginning a run with low Glycogen stores, either through a low carbohydrate diet or prior training, certainly makes a Long Run much harder.
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| − | * The muscular stress of a Long Run can lead to [[Delayed Onset Muscle Soreness]] (DOMS). One of the effects of DOMS is protection against future training that would otherwise have produced DOMS. It seems likely that the benefits of the Long Run are linked to DOMS.
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| − | * The patterns of [[Glycogen]] depletion suggest that during a Long Run different muscle fibers become activated. Therefore a Long Run may train muscle fibers that would otherwise not be stressed by shorter runs.
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| − | * The psychological benefits of the Long Run should not be underestimated. The [[Central Governor Theory]] suggest that Long Run training provides critical mental adaptation.
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| − | =Long run and total mileage=
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| − | The effects of the length of the Long Run and the effects of total mileage are hard to distinguish. While there is the obvious interaction that the Long Run itself contributes to the overall mileage, there is the larger question of the relative importance of the two factors. It is generally accepted that a greater total mileage produces greater fitness adaptations up to a point, but diminishing returns occur at some level<ref name="Busso-2003"/>. There is an intuitive interaction between total mileage and the Long Run, as a Long Run on fatigued legs from higher total mileage would have different consequences from a similar Long Run on fresh legs. Currently there does not appear to be sufficient evidence to understand how overall mileage and the length of the long run interact. Is it possible to mimic the benefits of a single long run with multiple shorter runs that have an incomplete recovery? This seems reasonable, though high mileage often produces high levels of [[Training Monotony]] and the risk of [[Overtraining]].
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| − | =Guidelines=
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| − | These guidelines based on my personal interpretation of the scientific and anecdotal evidence. Because the evidence is limited and often ambiguous, many of these guidelines use soft language, such as "…should probably…", and I've included the underlying rationale as well as the caveats (limitations). For more details on the available science, see [[The Science of the Long Run]].
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| − | ==Increasing Distance==
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| − | The distance of the Long Run must be increased gradually.
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| − | * Rationale: There may be some injury risk to longer long runs, but it seems more likely that the injury risk comes from ramping up the length of the long run too quickly.
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| − | * Caveats:
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| − | ** Many factors impact the difficulty of a Long Run beyond the overall distance, including pace, the amount of [[Downhill Running| downhill]], [[Nutrient Timing| post run nutrition]], [[Massage| massage]] and [[Training Monotony| training monotony]].
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| − | ** Following a fixed plan may be inappropriate, as individual responses vary.
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| − | ==Muscle Soreness==
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| − | Long runs should produce slight [[Delayed Onset Muscle Soreness]], with recovery in a few days.
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| − | * Rationale: Muscle damage appears to be a stimulus for remodeling and improvement, so some muscle damage is beneficial. However, a long run that produces too much muscle damage would take too long to recover from and result in detraining.
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| − | * Caveats: The time taken to repair muscle damage from running appears to vary with the level of damage, but it can be tricky to work out what the right level of training is to produce the required soreness.
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| − | ==Post Long Run Nutrition==
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| − | The benefit and stress of a Long Run is dependent on the post-run nutrition.
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| − | * Rationale: Post-exercise nutrition is an important aspect of training. The correct [[Nutrient Timing]] will optimize the benefits of exercise, and protein intake immediately after [[Delayed Onset Muscle Soreness| DOMS]] inducing exercise makes a significant difference to the subsequent recovery and adaptation.
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| − | ==Length of the Long Run==
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| − | For marathon running, the longest long runs should probably be over 20 miles.
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| − | * Rationale:
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| − | ** The correlation shown in the available marathon studies suggests that longer Long Runs may be beneficial. The link between the longest training run being over 20 miles and the self-reported incidence of 'hitting the wall' provides the only available guidance for the actual mileage of the longest Long Run.
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| − | ** Focusing on the single longest run is probably inappropriate, and the average of the 3-5 longest runs would be a more useful metric, but one that is rarely used.
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| − | ** Many runners have found they can build up their Long Run distance to the point they can complete marathons on a regular basis. The Marathon Maniacs club has members, some of them relatively slow runners, who complete the marathon distance on a weekly basis.
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| − | * Caveats:
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| − | ** Running the Long Run while pre-fatigued may reduce the needed length. This pre-fatigue can be achieved by using two shorter runs with insufficient time to recover between them, either two on the same day, or on consecutive days. This pre-fatigue could also be achieved through higher overall mileage but this should be carefully structured to minimize [[Training Monotony]] and the risk of [[Overtraining]].
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| − | ** Unless the length of the Long Run is increased gradually, running longer can produce excessive muscle damage and be counterproductive. (See muscle soreness recommendation above.)
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| − | ** The pace of the long run is an important factor. Faster paced shorter runs may have similar stresses to longer, slower runs, though is seems reasonable that the resulting adaptations would be somewhat different.
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| − | ** Hilly Long Runs will produce more training stress than the same distance on the flat.
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| − | ** The need for longer Long Runs might be dramatically reduced if the training runs are continuous running and the race uses a walk/run pattern.
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| − | ** Any training stress requires adequate recovery time to enable [[Supercompensation]]. Therefore training must be structured to minimize [[Training Monotony]] (the mathematical metric, not boredom).
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| − | ** Individuality and prior experience may influence the optimal Long Run distance. I know of runners who believe that Long Runs over 26 miles has benefited their marathon performance and runners who believe that reducing their longest Long Run has been beneficial.
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| − | ==Training for Novice and Experienced Marathoners==
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| − | Plans for novice marathon runners should be different to those for those with recent experience. Novice plans should focus on building up the length of the Long Run gradually, while experienced marathoners should be back to doing 16+ mile long runs soon after previous marathon.
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| − | * Rationale: A key part of training for a first marathon is building up the length of the Long Run. A runner who has just built up their endurance for a marathon race can lose endurance if they use a novice plan that starts the buildup process from scratch.
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| − | ==Tapering the Long Run==
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| − | The longest Long Run should be 3-4 weeks before the race and there should be no Long Run within 2 weeks of the race.
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| − | * Rationale: There is some evidence that the benefits and damage of the Long Run last for many weeks. Therefore it is prudent to avoid long runs too close to the race.
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| − | * Caveats: This assumes that the objective is an optimal performance. It is quite possible to do many marathon or longer races in close succession.
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| − | ==The Long Run distance and weekly mileage==
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| − | The length of the Long Run should not be limited to a percentage of the weekly mileage.
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| − | * Rationale:
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| − | ** While some coaches limit some or all of the Long Runs to a percentage of weekly mileage, there are other plans such as [[FIRST]] that only have 3 runs per week.
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| − | ** Linking the Long Run distance to weekly mileage tends to encourage a higher training load and a higher value of the [[Training Monotony]] metric.
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| − | * Caveats: Too little training between Long Runs can result in detraining.
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| − | ==Run distance rather than time==
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| − | For marathon running, Long Runs should probably be based on distance not time.
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| − | * Rationale:
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| − | ** While a Long Run of a specific distance takes longer for a slower runner, the same is true of the marathon itself and in many ways racing a slower marathon is harder than faster one. A 20 mile run at 10 min/mile pace is different to the same distance at a 7 min/mile pace, but both runners are preparing for a fixed distance, not a fixed time.
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| − | ** When running by time, changes in pace have a compound impact on training stress. For instance, a 2 hour run at 7:30 min/mile pace would cover 16 miles, but running at 7:00 min/mile would cover 17 miles, compounding the faster pace with a greater distance. By one measure, the 7:00 pace could be around 20% harder than the 7:30 pace (assuming a 3 hour marathon runner and using [[Glycogen]] usage as a measure of difficulty).
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| − | * Caveats:
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| − | ** There is no evidence to suggest that there is an optimal time for endurance adaptations to occur, but further research could change this conclusion.
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| − | ** For timed races (6 hours, 12 hours, 24 hours, etc.) a timed long run may be appropriate as it mirrors the objective of the race.
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| − | ** Using Long Runs to prepare for specific events may be based on the timing of those events. For instance, preparing for a race that will be overnight may use Long Runs that start before dusk and terminate in the night, or even the next morning.
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| − | ==Running pace and plan length for novice marathoners==
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| − | Slower runners probably need longer plans that increase their mileage more gradually.
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| − | * Rationale: While both fast and slow runners have to cover the same 26.2 mile distance, the stress on the slower runner is greater (assuming the same relative intensity). This will probably require a longer adaptation period.
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| − | ==Flexible plans==
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| − | Training plans should be flexible and individual.
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| − | * Rationale: Increasing the length of the Long Run should be based on how an individual responds and recovers. A runner that experiences too much muscle soreness after a long run should not continue to increase the distance further, but a runner who experiences no soreness may be able to increase the distance more rapidly.
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| − | * Caveats: It is common for runners to choose a race, then plan the training accordingly, making this flexibility difficult.
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| − | ==Frequency==
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| − | Long Run frequency should be every 7-14 days.
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| − | * Rationale: The right level of muscle soreness is probably where recovery is complete in a few days.
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| − | ==Plan Length==
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| − | Looking at the time for [[Endurance Adaptations]] to occur, it seems likely that most marathon training plans tend to be too short for many novice runners. Some are as short as four months, but even six months may be too short for many runners.
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| − | * Rationale: To build up the Long Run distance slowly, and have the flexibility for unexpected setbacks is likely to require more time.
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| − | ==Long runs with breaks==
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| − | Continuous Long Runs are different to those with breaks and walking breaks are an effective way of increasing the distance covered.
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| − | * Rationale: There is strong anecdotal evidence that any break on a Long Run allows for recovery, reducing the training stress.
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| − | * Caveats: These breaks can be intentional and structured, as in the Galloway approach to training, or due to stops for logistical reasons such as getting a drink.
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| − | ==Run-walk marathons==
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| − | Slower marathoners (>5 hours) should use a run/walk approach. ('''Needs more thought!''')
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| − | * Rationale: At slower paces it is more efficient to walk than to run. For most people, this occurs between a 13:00 and 15:00 min/mile pace.
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| − | * Caveats: There may be advantages to a run/walk approach for faster marathon runners as well.
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| − | ==Ultramarathon run-walk==
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| − | Most ultramarathoners should practice a run-walk pattern.
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| − | * Rationale: The vast majority of ultramarathoners do not run the entire distance and walk some portion of the course. It is important to practice both walking and the transitions between running and walking, and walking and running. These transitions can produce unexpected stresses if not practiced.
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| − | ==Long Run pace==
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| − | The ideal pace for long runs is unclear, but almost all marathon runners train at slower than race pace for their long runs, while ultrarunners tend to train at a pace that is faster than race pace.
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| − | * Caveats: Running at or faster than marathon race pace for some of a Long Run may be useful. The [[Jack Daniels]] programs use this approach.
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| − | ==Ultramarathon long runs==
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| − | The ideal approach to Ultramarathon Long Runs is unclear, but it is common for Ultrarunners to do multiple shorter Long Runs than a single longer Long Run, and to run a much smaller fraction of the race distance in on their Long Runs than Marathoners.
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| − | * Rationale:
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| − | ** The approach of using multiple Long Runs is due to practical limitations of finding the time for a longer Long Run.
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| − | ** The length of the Long Run for an ultramarathon may not need to be a large percentage of the target race because of the faster pace in training.
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| − | * Caveats:
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| − | ** Ultrarunners tend to race more frequently then marathon runners, and ultramarathon races can act as Long Runs for ultrarunners.
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| − | ==Fueling ==
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| − | Taking carbohydrate during a Long Run changes the training stress.
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| − | * Rationale: taking carbohydrate will tend to reduce muscle damage and spare glycogen. Training without carbohydrate will tend to increase the amount of fat and muscle that is burned for fuel.
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| − | * Caveats:
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| − | ** Some Long Runs should use the same fueling approach that will be used in the race.
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| − | ** It is not clear if there are advantages to doing some Long Runs without carbohydrate.
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| − | ** Long Runs with carbohydrate or carbohydrate/protein tend to be better for the overall reduction in body fat and increase in muscle mass.
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| − | ==Hills==
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| − | Long Runs on hills are different to those on the flat as [[Downhill Running]] increases the [[Delayed Onset Muscle Soreness| muscle damage]] that occurs from running, producing more training stress for a given distance.
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| − | * Rationale: There is good evidence that both [[Downhill Running]] and the marathon races produce [[Delayed Onset Muscle Soreness]].
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| − | * Caveats:
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| − | ** Some of the Long Runs should be performed on a route that mimics the profile of the target race. This not only means that preparation for a hilly race should include Long Runs on a course with similar hills, but also that preparation for a flat race should include flat Long Runs.
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| − | ==Walking after a Long Run==
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| − | A short walk to [[Cooldown]] immediately after a Long Run may improve recovery.
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| − | * Rationale: There is anecdotal evidence that using a short (5-15 minute) walk after a Long Run reduces soreness and improves recovery.
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| − | * Caveats:
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| − | ** Post-race recovery nutrition should be during the walk rather than afterward.
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| − | =Recommendations=
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| − | Rough thoughts:
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| − | * It depends on what you're trying to achieve
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| − | * You can finish marathon distance when undertrained
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| − | * Novice marathoners should aim to do three or more 17+ mile runs, with one of them over 20 miles runs.
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| − | * Experienced marathoners should aim to do three or more 20-24 mile runs.
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| − | * Marathoners doing 6+ hours should run/walk in training and racing
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| − | * Marathoners doing 4:30-5:30 are in an odd place; their training pace is too slow to just run, but you don't want to train run/walk and then try to just run.
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| − | * Use some type of table based on pace and objectives, like this:
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| − | {| class="wikitable"
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| − | !
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| − | ! Novice/Survivor
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| − | ! Improver
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| − | |-
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| − | | Expected Time (Hrs)
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| − | | Race
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| − | | ~16 MP
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| − | | 20-24 MP+
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| − | | 20-24 Run/walk
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| − | | Race
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| − | | ~16 MP
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| − | | 20-24 MP+
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| − | | 20-24 Run/walk
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| − | |-
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| − | | 3-4
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| − | | Run
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| − | | Optional
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| − | | Yes
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| − | | Optional
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| − | | Run
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| − | | Yes
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| − | | Yes
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| − | | Optional
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| − | |-
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| − | | 4-5
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| − | | Run or Run/walk
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| − | | Yes
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| − | | No
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| − | | Yes
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| − | | Run or Run/walk
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| − | | Yes
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| − | | No
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| − | | Yes
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| − | |-
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| − | | 5+
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| − | | Run/walk
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| − | | Yes
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| − | | No
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| − | | Yes
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| − | | Run/Walk
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| − | | Yes
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| − | | No
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| − | | Yes
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| − | |}
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| − | {| class="wikitable"
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| − | ! Marathon
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| − | ! MP
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| − | ! Easy Pace
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| − | |-
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| − | | 4:00:00
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| − | | 9:10
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| − | | 10:49
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| − | |-
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| − | | 4:30:00
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| − | | 10:18
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| − | | 12:04
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| − | |-
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| − | | '''5:00:00'''
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| − | | '''11:27'''
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| − | | '''13:16'''
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| − | |-
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| − | | 5:30:00
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| − | | 12:36
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| − | | 14:34
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| − | |-
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| − | | '''6:00:00'''
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| − | | '''13:44'''
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| − | | '''15:50'''
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| − | |}
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| − | =References =
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| − | <references>
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| − | <ref name="Busso-2003"> T. Busso, Variable dose-response relationship between exercise training and performance., Med Sci Sports Exerc, volume 35, issue 7, pages 1188-95, Jul 2003, doi [http://dx.doi.org/10.1249/01.MSS.0000074465.13621.37 10.1249/01.MSS.0000074465.13621.37], PMID [http://www.ncbi.nlm.nih.gov/pubmed/12840641 12840641]</ref>
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| − | </references>
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