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=Muscle Damage=
Running, and especially [[Downhill Running]] tends to produce muscle damage and [[Delayed Onset Muscle Soreness]]. This damage immediately weakens the muscles, with recovery and remodeling of the muscle fibers taking around 14 days<ref name="images"/>. After a single bout of DOMS, the muscle fibers undergo 'profound adaptations' to be more resilient<ref name="images"/>. It seems reasonable that this mechanism is a key benefit of the Long Run. Therefore a long run should be long enough to create some muscle damage, while balancing the risk of injury. Similar muscle damage can be seen after a marathon that can take up to 8 weeks to recover from<ref name="Warhol-1985"/>. A study that looked at the effect of a 16 mile (26 Km) training run at around a 8:00 min/mile (5:00 min/km) pace on runners that had not run more than 9 miles (15 Km) before showed that while there were some markers of muscle damage in the blood, there was no muscle soreness as a result<ref name="QuinnManley2012"/>.
<gallery widths=300px heights=200px caption="Muscle damage from eccentric exercise (downhill running)" perrow="2">
File:EccentricA.JPG|Muscle before downhill running<ref name="images"/>
<ref name="Warhol-1985"> {{Cite journal | last1 = Warhol | first1 = MJ. | last2 = Siegel | first2 = AJ. | last3 = Evans | first3 = WJ. | last4 = Silverman | first4 = LM. | title = Skeletal muscle injury and repair in marathon runners after competition. | journal = Am J Pathol | volume = 118 | issue = 2 | pages = 331-9 | month = Feb | year = 1985 | doi = | PMID = 3970143 }}</ref>
<ref name="Midgley-2007"> {{Cite journal | last1 = Midgley | first1 = AW. | last2 = McNaughton | first2 = LR. | last3 = Jones | first3 = AM. | title = Training to enhance the physiological determinants of long-distance running performance: can valid recommendations be given to runners and coaches based on current scientific knowledge? | journal = Sports Med | volume = 37 | issue = 10 | pages = 857-80 | month = | year = 2007 | doi = | PMID = 17887811 }}</ref>
<ref name="QuinnManley2012">{{cite journal|last1=Quinn|first1=Timothy J.|last2=Manley|first2=Michelle J.|title=The impact of a long training run on muscle damage and running economy in runners training for a marathon|journal=Journal of Exercise Science & Fitness|volume=10|issue=2|year=2012|pages=101–106|issn=1728869X|doi=10.1016/j.jesf.2012.10.008}}</ref>
</references>
