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From Fellrnr.com, Running tips
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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.
* 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.
* The patterns of [[Glycogen]] depletion suggest that during a Long Run different muscle [[Muscle]] fibers become activated. Therefore a Long Run may train muscle fibers that would otherwise not be stressed by shorter runs.
* The psychological benefits of the Long Run should not be underestimated. The [[Central Governor Theory]] suggest that Long Run training provides critical mental adaptation.
=Estimating the Stress of a Long Run=
==Post Long Run Nutrition==
The benefit and stress of a Long Run WILL be dependent on the post-run nutrition.
* Rationale: Post-exercise nutrition is an important aspect of training. The correct [[Nutrient Timing]] will optimize the benefits of exercise, and protein [[Protein]] intake immediately after [[Delayed Onset Muscle Soreness| DOMS]] inducing exercise makes a significant difference to the subsequent recovery and adaptation.
==Training for Novice and Experienced Marathoners==
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 PROBABLY be back to doing 16+ mile long runs soon after previous marathon.
