Running Workouts

Looking to nail your long runs? Then it all comes down to your pace.

Long runs are essential for any runner, whether you’re targeting a quick 5K or preparing for your first marathon. These runs build endurance, stamina, and mental toughness. The challenge, however, is in managing your speed.

Too fast and you risk burnout or injury; too slow and you don’t push your body enough for meaningful gains.

Many runners ponder the ideal pace for their long runs, a crucial aspect for effective training and injury prevention.

In this article, we’ll explore how to determine the perfect pace for your long runs, ensuring you train efficiently and are race-ready.

Ready to start? Let’s dive in.

The Long Run Explained

The long run stands as the week’s marathon session, aimed at significantly enhancing your endurance. This isn’t just a run; it’s a transformative journey for your body. Here’s how:

• Your muscles evolve, developing more mitochondria and capillaries, preparing you for enduring runs.
• Your aerobic capacity receives a major boost, enhancing your running efficiency.
• Your body becomes adept at storing glycogen in muscles and liver, essential fuel for prolonged efforts.
• These runs double as strength-training, shaping your muscles into more efficient running tools.
• Your cardiovascular system becomes more robust and efficient with every heart beat.

The payoff? Long runs enhance your capacity to maintain a vigorous pace over time, equipping you with both the physical and mental edge needed for any race distance, particularly longer challenges.

So, how far should these runs be? It varies. Your running background and race goals guide your distance. A rule of thumb from running experts: long runs should constitute about 20 to 30 percent of your total weekly mileage. If you’re clocking 30 miles weekly, dedicate 7 to 10 miles to these pivotal long runs.

Factors Affecting Long Run Pacing

Determining the ideal pace for your long runs involves considering several crucial factors. These elements influence how fast or slow you should go, ensuring your training remains both effective and manageable. Here’s what to keep in mind:

• Your Fitness Level: The most significant factor. Beginners or those less conditioned might need a slower pace, while fitter runners can handle more speed.
• Progression: As your fitness improves, so should your pacing, allowing for either faster speeds or more consistent pacing over longer distances.
• Purpose of the Run: Are you focusing on building endurance or speed? Endurance-focused runs require a slower, steady pace, whereas speed-oriented runs demand a quicker tempo.
• Race Goals: Your target race pace will influence your long run pace, especially if you’re in race preparation mode.
• Terrain: Hills and varied landscapes will naturally alter your pace. You may slow down uphill and accelerate downhill.
• Weather Conditions: Extreme weather like heat, humidity, or wind can affect your usual pace, requiring adjustments.
• Experience Level: Beginners should prioritize a conservative pace to build endurance safely, whereas seasoned runners might employ a more nuanced pacing strategy based on their experience.

Given these diverse factors, there’s no universal pacing strategy for long runs. Your pace should be tailored to your unique fitness level, objectives, terrain, and experience.

Keep reading, and you’ll discover how to find the ideal long run pace that’s just right for you.

How Fast Should Long Runs Be – The Ideal Pace

I hate to sound like a broken record, but there’s a one-size-fits-all pace for your long runs. Just like a fingerprint, your pace will be unique to you and influenced by factors such as your current running ability, goals, and overall training plan.

If you’re new to the running game and your primary goal is to increase your mileage, focus on a pace that allows you to comfortably sustain the run without needing to hit the brakes.

But if you’ve been pounding the pavement for a while and you’re hungry for progress—whether it’s shaving seconds off your personal best or conquering a new distance—let’s talk about stepping up your pace.

Overall, aim for an average long-run pace around 55 to 75 percent of your 5K race pace, with the sweet spot being around 65 percent.

and of course, there’s science behind this madness.

Now, let’s sprinkle some scientific evidence into the mix. Research supports this approach, showing that running faster than 75 percent of your 5K pace during long runs doesn’t provide any additional physiological benefits.

But let’s not get lost in percentages alone. I want to give you some practical methods to put these numbers into action.

The talk method and nose test are two viable options. Let me explain.

The Talk Test Explained

Imagine yourself hitting the pavement with a running buddy by your side, embarking on a journey of sweat and laughter. As you begin your long run, the Talk Test comes into play. It’s as simple as it sounds—while you’re jogging along, you should be able to engage in conversation without gasping for air.

But what if you’re running solo, you may ask? Don’t worry. The Talk Test has a solution for that too. Instead of chatting away with a companion, challenge yourself to recite the pledge of allegiance out loud. If you can proudly declare those sacred words without wheezing, then you’re right on track.

Again, don’t take my word for it. Research have shown that the Talk Test aligns with the ideal long run pace. By maintaining a conversational pace, you’re training your aerobic system and building endurance, all while reducing the risk of injury and excessive fatigue.

If you find yourself struggling to keep up the conversation without huffing and puffing, take it as a sign from your body that you’re exceeding the recommended long run range. It’s time to take a step back, slow it down, and allow yourself to find that sustainable pace that will carry you through the miles.

The Nose Test

This method helps gauge your running pace by focusing on breathing efficiency. The principle is simple: if you can breathe comfortably and easily through your nose, you’re at a good pace. Struggling to breathe? It’s time to slow down. This test ensures you’re running at a pace that feels natural and sustainable, aligning your breath with your stride.

Rate of Perceived Exertion Scale

Imagine running guided solely by your body’s feedback, without relying on gadgets. The RPE scale does just that. It’s a subjective measure of effort, ranging from 1 to 10. Levels 1 to 3 are as effortless as a casual stroll, while 7 to 10 represent your maximum effort. For long runs, aim for an RPE of 5 to 6, a level that’s challenging yet manageable.

This scale is highly adaptable. It varies with your fitness, mood, and physical state, offering a flexible way to adjust your effort. Some days you might feel strong, effortlessly hitting a 4, while on tougher days, a comfortable pace might feel more like a 6. The RPE scale empowers you to tailor your training intensity based on how you feel in the moment.

Different Long Runs Paces

Let me introduce you to two options that can spice up your long run paces and take your training to the next level.

The Negative Split

Negative splits in running are straightforward: start your long run at a comfortable, conversational pace. This sets a smooth rhythm for the first part of your run.

Once you hit the halfway point, it’s time to gradually increase your pace. Think of it as shifting gears, where the second half of your run becomes an exhilarating challenge to complete faster than the first.

For example, imagine a 16-mile run. You spend the initial 8 miles at an easy pace, soaking in the surroundings and chatting with fellow runners. But as you pass the 8-mile mark, you begin to pick up speed, aiming to run the second half faster, but still within a manageable pace.

The key is to choose a pace that’s challenging yet sustainable. You want to avoid exhausting yourself too soon, ensuring you finish strong and with confidence. This approach helps in building both speed and endurance effectively.

The Marathon Pace Long Run

When it comes to long runs, especially with a marathon in sight, striking the right balance in your pace is crucial. Running these long distances at your target race pace can be risky, akin to playing with fire. It often leads to excessive fatigue, increases injury risk, and can set you up for burnout.

The key to effective marathon pace long runs is to find a challenging yet manageable pace. The general consensus among experts is to aim for a pace that’s about one minute to 90 seconds slower per mile than your goal marathon pace. It’s about moving at a rhythm that’s sustainable, allowing you to build endurance without overexerting yourself.

To add variety and challenge, consider incorporating negative splits into your long runs. For instance, in an 18-mile run, start the first half at a relaxed pace. Once you reach the halfway point, begin to gradually increase your speed, working towards reaching your goal marathon pace in the final 9 miles. This strategy not only enhances endurance but also prepares you mentally and physically for the demands of the marathon pace.

The Role of Terrain

Run long enough and it shouldn’t surprise you that terrain plays a key role in how you should pace yourself. Different surfaces and elevations can affect your speed, energy expenditure, and overall running dynamics. That’s why being flexible enough to adjust your pacing based on the terrain is crucial for effective and safe long-distance running.

Let me give you crash course on how to do that.

• Flat Surfaces: Running on flat terrain allows for consistent pacing. You can maintain a steady speed without the need for significant adjustments.
• Grass and Soft Trails: These surfaces are gentler on the body but can be more energy-consuming, requiring a slight pace adjustment.
• Sand: Running on sand significantly increases resistance and can quickly lead to fatigue. Expect a slower pace and a higher effort level.
• Roads and Pavements: These provide a stable surface, allowing for a more consistent and faster pace.
• Hilly Terrain: Hills require adjustments in effort. Uphill segments naturally slow your pace but increase intensity, while downhill running can be faster but requires control to avoid injury.
• Trail Running: Uneven trails demand constant changes in pace and stride to navigate obstacles. This variability can make maintaining a consistent pace challenging.

• Adjust Expectations: Trail running often involves varying paces due to changes in elevation, obstacles, and surface types. Don’t expect to maintain your usual road running pace.

Looking to get better at trail running? Focusing on your technique is key.

Trail running is different from road running, with its own set of challenges. You’ll encounter varied terrain, steep hills, and different weather conditions that make it more complex than a usual jog in the park.

The trail will test you with uphill climbs, fast descents, and uneven paths. Sometimes, you’ll face unexpected obstacles too. Having a good running form is essential to handle these challenges efficiently and safely.

Think of trail running as a fun obstacle course.

You’ll find yourself navigating over roots and rocks and dealing with steep and tricky paths. Quick decision-making is crucial on these trails to keep you in control.

In this article, I’ll share tips on how to improve your trail running form. With these tips, you can tackle steep trails more easily, lower your risk of injury, and enjoy your runs more. While you won’t become an expert overnight, consistent practice will definitely help you run more effectively and safely.

Ready to learn more? Let’s get started.

Defining Trail Running Form

Ever wonder what it really takes to perfect your trail running form? It’s about mastering those unique moves, techniques, and postures that allow you to conquer the unpredictable terrains of your favorite trails.

When I delve into the world of trail running technique, I’m talking about how you gracefully navigate those wild paths. It’s not just about speed; think of it as a skillful dance where you balance pace, posture, efficiency, and agility all at once.

Here’s the scoop: trail running isn’t like pounding the pavement, where the path is smooth and predictable. On the trails, every step is an adventure. You adapt to rugged paths, calf-burning hills, and those sneaky roots and rocks that seem to have a mind of their own.

Trail running form is your secret weapon to tackle these challenges. It’s about being nimble, knowing how to shift your weight, and staying agile to handle whatever the trail throws at you. And believe me, trails can be quite unpredictable!

So, whether you’re a seasoned trail veteran or a newbie venturing into off-road running, understanding and enhancing your trail running form can be a game-changer. It’s not just about endurance; it’s about moving intelligently and safely through nature’s obstacle course.

The Importance of Form for Performance and Injury Prevention:

Mastering your trail running technique holds significant benefits. If you’re not convinced yet, let me share a few reasons why form matters:

1. Running Smoother and Faster: A proper form means you run more efficiently, almost like having a secret superpower on the trail. It enables you to tackle various terrains, from tricky roots to steep inclines, while conserving energy. This translates to longer, more enjoyable runs without hitting empty.
2. Injury Prevention: Trails can be tricky with rocks, roots, and unpredictable slopes. But with the right form, you’re less likely to twist an ankle or take a fall. It’s all about maintaining balance and stability, regardless of the trail’s challenges.
3. Elevating Your Trail Skills: Good form is your toolkit for conquering the trails. It empowers you to ascend hills effortlessly and descend with pro-level confidence. You’ll navigate obstacles so smoothly that they won’t know what hit them!
4. Increasing Your Endurance: Ever dreamt of running longer distances without hitting a wall? Proper form is your key. It reduces unnecessary strain, allowing you to keep going strong, mile after mile.
5. Becoming One with Nature: The best part? When your form is spot on, you’re not just running through nature; you become a part of it. You get to savor the scenic beauty while conquering trail challenges with finesse.

Uphill Trail Running Form

Let’s dive into the art of uphill trail running. It’s not just about appearing cool; it’s about conquering those inclines without losing your breath. Uphill running form can be your best friend when tackling those hills. Here’s the lowdown:

• Posture Matters Imagine you’re a puppet with a string pulling you upward from the top of your head. Keep your chest out, shoulders relaxed (no tension here), and your back as straight as a board. Resist the urge to stare at your feet; it can lead to hunching over, which we want to avoid.
• The Core Powerhouse Your core is your secret weapon for maintaining good form. Keep it engaged, as if you’re bracing for a friendly gut punch. A strong core stabilizes your upper body and eases the load on your legs.
• Swing for Momentum: When you’re pushing uphill, think of your arms as your personal cheerleaders, helping to drive you forward. Swing them in sync with your steps – it’s like adding an extra gear to your climb.
• Eyes open: Imagine your eyes are the headlights of a car, lighting the way on your path. Keep your gaze centered and scan the trail about 10 to 15 feet ahead of you. This isn’t just about enjoying the scenery – it’s a strategy. By doing this, you get a heads-up on what obstacles are coming up, be it roots, rocks, or unexpected dips.
• The Art of the Forward Lean Leaning forward isn’t about bending at the waist; it’s a subtle tilt from your ankles. Picture yourself as a ski jumper leaning into the wind. This slight lean shifts your center of gravity forward and provides the extra push you need to conquer that hill.
• Short and Quick Strides Forget those long, dramatic strides. Uphill trails require short, quick steps. This provides stability and allows for rapid adjustments to the terrain. Think of it as tip-toeing through a rocky section—light and agile is the way to go.
• Raise Those Knees When ascending, lift your knees higher than usual. This isn’t just for show; it helps you clear roots and rocks without tripping. Imagine stepping over a series of small hurdles—that’s the kind of knee lift we’re talking about.
• Land on Your Midfoot Landing on your midfoot helps maintain balance and reduces the risk of injury. Your foot should land directly under your center of gravity, neither too far ahead nor too far behind.
• Find Your Cadence Cadence is key. Aim for a rhythm with shorter, quicker steps that match the incline. It’s like setting the beat to an upbeat song and running to its rhythm. This steady cadence is your secret weapon for efficient uphill running.
• Mind Your Knees on Technical Terrain When the trail gets wild with obstacles, knee lift becomes crucial. It’s like navigating through a maze—stay nimble and ready to avoid potential trip-ups.

Breathing Techniques for Uphill Running

When you’re tackling those steep inclines, your lungs and heart are working overtime. Proper breathing can make all the difference.

Here’s how to keep your breath in check while conquering those hills:

• Sync with Your Steps Breathing in rhythm with your strides can be a game-changer. Try to match your inhales and exhales with your step count. It’s like creating a musical beat—inhale for a few steps, then exhale for the same number. This rhythm keeps things steady and helps you stay focused.
• Deep and Controlled: Here’s a mantra for you: deep and controlled breaths. Don’t limit yourself to nose breathing; involve your mouth too. This ensures you’re taking in all the oxygen your hardworking muscles crave. Imagine it as inflating a balloon—slow, steady, and full.
• Adapt to the Hill’s Pace As the incline steepens, your breathing will naturally quicken. That’s normal! Focus on keeping it under control. If you start panting like a dog on a hot summer day, consider slowing down your pace a bit to catch your breath. Remember, it’s a marathon, not a sprint (unless it is a sprint, in which case, go for it!).

Controlled Descents for Downhill Trail Running

Let’s talk about one of the trickiest parts of trail running – going downhill. It’s not just about letting gravity do its work; there’s a real art to descending steep and technical terrain. Doing it right is key for your safety and keeping your energy levels in check. So, why is control so important on those downhill stretches?

Let’s break it down:

• Say No to Nasty Falls: We’ve all been there – one wrong step and whoops, down you go. Keeping your descent under control is crucial to prevent those slips and trips that can lead to sprained ankles or worse.
• Conserve Your Energy: You might think going downhill is a free ride, but it actually takes a lot of effort if you’re not doing it right. A controlled descent means you’re using your energy efficiently, navigating those obstacles without draining all your reserves.
• Keep the Speed – Safely: Here’s a cool fact – controlled doesn’t necessarily mean slow. It’s about finding a pace that lets you zip down safely while still keeping up the momentum. Think of it like driving – you want to go fast enough to enjoy the ride but not so fast that you lose control.

Shorten Your Stride:

When you’re heading downhill, think ‘quick and short’ with your steps. This is your secret weapon for maintaining balance and reacting fast to whatever the trail throws at you. Long strides might seem like a good idea, but they can actually make you lose control and put unnecessary strain on your body.

Here’s How to Ace It:

• Avoid Overstriding: Long strides can be a recipe for a rough landing. Keep your steps short to minimize the impact on your muscles and joints. Think of it like tip-toeing down the hill – it’s gentler on your body and keeps you ready for sudden changes in the terrain.
• Plan Your Path: Look ahead, about three to five feet in front of you, and plan your steps. Keep an eye out for loose gravel or those sneaky roots that might want to trip you up.

Smart Foot Placement:

How you land on your feet makes all the difference. The goal is to find that sweet spot where you’re light on your feet but still in control.

Here’s What You Should Do:

• Midfoot Landing: Aim to land on the midfoot rather than your heels. This reduces the load on your knees and quads and helps prevent injuries like blisters. It’s like rolling through each step, which feels a lot smoother than jarring heel strikes.
• Look Ahead for Foot Placement: Keep your eyes on the trail a few steps ahead to plan where you’ll place your feet. This way, you can avoid those tricky spots with loose rocks or roots. It’s a bit like playing chess with the trail – always thinking a few moves ahead.

Engage Your Core:

Think of your core as your trail running powerhouse. Keeping it engaged is like having a built-in stabilizer. It helps you stay upright and ready to adapt to those quick changes in the trail. Whether it’s a sudden dip or an unexpected turn, a strong core keeps you steady and in control.

Arm Magic:

Now, onto your arms. These guys are more than just swing-alongs; they’re your natural balance tools. Here’s how to use them effectively:

• Let Them Flow: As you head downhill, let your arms swing a bit more freely. It’s like they’re dancing with your steps, helping you keep that sweet balance.
• Keep Them Wide: A little tip – keep your arms slightly wider than usual. This stance acts like a set of mini wings, giving you that extra bit of stability.
• Coordinate the Swing: Swing your arms in harmony with your steps, but here’s the catch – avoid swinging them across your body. Think of it as pumping them back and forth, in sync with your leg movement. This coordination helps in propelling you forward and maintaining balance.

The Art of Staying Relaxed

Now, this might sound contradictory, but staying relaxed while keeping your core engaged is key. Tension is like the enemy of control. So, try to keep your upper body chill. Avoid clenching your fists or stiffening your arms. It’s a bit like being a spaghetti noodle – firm yet flexible.

Choose the Right Line

Plan your route carefully. Go for the smoothest and safest route. Avoid those pesky loose rocks and mud pits if you can. It’s like picking the smoothest slide in the playground – more fun, less bumps.

Prepare for the Impact

Downhill running isn’t all smooth sailing, so brace yourself. As you touch down, let your knees bend slightly. It’s like giving your legs shock absorbers. This way, you spread out the impact and keep things comfy. One rule: avoid locking your knees; they’re not fans of jarring impacts.

Tend to grab on the treadmill handrails? Then in today’s article, I’m making the case against it.

One common mistake runners make—especially beginners—is holding onto the handles while hitting the belt. If you’re guilty of doing this, then know it’s the end of the world. In fact, you can atually train yourself to use the treadmill without reaching for the handrails. Once you do so, you’ll be able to take your treadmill training to the next level. What’s not to like, really!

In this article, I’ll dive into the notoriously habit of holding onto the treadmill handrails while logging the miles.

More specifically, we’ll explore why letting go of the treadmill handles is a step towards a more effective and injury-free running experience. We’ll also dive into the biomechanical impacts of this habit, the safety considerations for making the transition, and practical tips to maintain good form and balance.

I know it’s a lot to cover so let’s get started.

The Mother of All Cardio Machines

Treadmills are all about practicality, no fancy frills, just a straightforward way to get your run in. Treadmills come to the rescue when the weather outside is less than ideal, be it rain, shine, or freezing temperatures. If it’s too cold to brave the elements, just hop on the treadmill. Got worries about getting sunburned? Treadmill to the rescue again.

But there’s something even more fantastic about these machines. They offer you complete control over your run. You can set your pace exactly how you want it, and whether you’re pushing yourself for a race-paced workout or taking it easy for a recovery jog, the treadmill is there to support you.

Now, here’s a little something I’ve noticed at the gym: many folks tend to hold onto those handles while they’re on the treadmill. It might seem like a minor thing, perhaps for balance or support, especially for beginners or those sprinting at high speeds. But the truth is, it might be doing more harm than good.

The Downsides of Holding onto The Handrails

Let’s delve into why it’s a smart move to give those treadmill handrails a break during your run.

Here’s the lowdown on why holding onto them might not be the best idea:

• Let It Flow: Clinging to the handles disrupts your natural running rhythm and forces you into an upright posture that may not align with your body’s preferred running style.
• Loosen Up the Shoulders: Gripping the handles tightly causes shoulder tension and restricts your arm movement, resulting in an awkward upper body position and potential neck and shoulder strain.
• Core Power: Holding onto the handrails prevents your core muscles from getting the workout they need. A strong core is essential for stability and balance while you’re clocking those miles.
• Avoid the Pain Train: Clutching the handles adds unnecessary stress to areas that should be free from it, potentially leading to discomfort and pain in the long run.
• Hip Movement: When your upper body relies on the handles, your hips may not get the message to move forward as they should. This can result in a shorter stride and underutilized glute muscles.
• ..or Not: Your natural foot strike pattern can be altered when you hold onto the handles, causing you to either overreach or underutilize your foot’s natural motion.
• Knee Stress: Changes in stride patterns can place abnormal stress on your knees. Altered foot strike and reduced engagement of the gluteal muscles, which are crucial for knee support.
• Hip and Lower Back Strain: The unnatural posture created by gripping the handles can lead to undue stress on your hips and lower back. Limited hip movement and core engagement often translate into excessive strain in these areas, potentially resulting in overuse injuries.
• Reduced Muscle Engagement: Running normally engages a wide range of muscles, from your legs and core to your arms and back. Holding onto the handles limits this engagement, particularly in the core and upper body, which means you miss out on the full muscle-strengthening and toning benefits.

Transitioning Away from Handle-Holding

That’s a fantastic choice! Transitioning away from the handrails may require some effort, but I promise it’s a game-changer for your running groove. Here’s the lowdown on how to make this transition smooth and effective. Let’s dive into the details:

1. Finger Freedom: Start with a gradual release for your hand muscles. Begin with a firm grip on the handles, then transition to a gentle hold with a few fingers, followed by just one finger, and eventually, let those fingers go entirely. It’s like hosting a liberation party for your hands!
2. Take Your Time: Don’t rush the process; it’s all about taking small steps. Begin with short intervals—perhaps 30 seconds to a minute—where you let go of the handrails, then gradually increase the duration. Building confidence and stability takes time, so go at your own pace.
3. Visual Reminders: Attach a bright piece of tape or a cool sticker to the treadmill console. This serves as a visual reminder to check your hand position. If you notice your fingers creeping back to the handrails, it’s a cue to release them and enjoy a hands-free run.
4. Start Slow and Steady: Begin your no-handrail journey at a comfortable pace before gradually increasing the speed. Balance is the key to success, and by starting slowly, you can master it without feeling like you’re on a runaway treadmill.
5. Avoid Steep Inclines: Running on a steep incline adds an extra challenge to maintaining balance. Stick to a moderate incline until you feel confident striding on the treadmill without relying on the handrails.

Building Balance and Stability:

I believe a common trait among handrails holder is lack of balance.  nter balance and stability exercises—they’re like the secret sauce to amp up your proprioception (that’s your body’s sense of where it is in space) and give you that boost of confidence. And hey, bonus points for improving your overall athletic prowess and health. Win-win, right?

So, what’s the deal with these exercises? Let’s break it down:

Single-Leg Stands: It’s as simple as it sounds. Stand on one leg, hold that pose for 30 seconds to a minute, and feel the magic happen. This little move not only ups your balance game but also flexes those ankles and feet.

Core Power Hour: Time to engage in some core-tastic workouts. Planks, Russian twists, and bicycle crunches are your new BFFs. Strengthening that core is like giving your stability a VIP pass for your running adventures.

BOSU Ball Fun: Ever tried working out with a BOSU ball? Squats, lunges, or just standing on that half-ball wonder can do wonders for your balance and stability. It’s like a fun workout and a balance boost all in one.

Yoga and Pilates Vibes: Mix it up with some yoga or Pilates. These practices are all about the core—hello, stability central. Flexibility and balance come along for the ride, making your treadmill sessions a breeze.

How to Maintain Good Form on the Treadmill:

Maintaining Good Form on the Treadmill: You’ve successfully kicked the habit of clinging to the handrails – a significant achievement!

Now, let’s take your treadmill running to the next level and ensure you’re optimizing each and every mile. Here’s your essential guide to maintaining impeccable form:

• Release the Grip: If you’ve been a handrail hugger, it’s time to break free gradually. Start with a light hold, perhaps just a couple of fingers, and progress towards a hands-free experience. Smoothly transition to that liberating feeling.
• Posture Perfect: Visualize a comfortable, upright posture. Resist the urge to lean too far forward or backward. Find the ideal balance for your body.
• Activate Your Core: Engage your abdominal muscles to enhance balance and stability. A strong core not only keeps you upright but also supports your spine, preventing discomfort.
• Look Ahead: Keep your head up and gaze forward. This aligns your neck and spine, reducing the risk of strain.
• Shoulder Position: Maintain relaxed shoulders that are down, away from your ears, to prevent tension buildup.
• Natural Swing: Allow your arms to swing naturally, mirroring your outdoor running form. Move them forward and backward in sync with your strides. This full arm swing contributes to a well-balanced gait.
• Bend Your Elbows: Keep your elbows bent at approximately a 90-degree angle. This promotes efficient energy transfer throughout your body.
• Relax Your Hands: Avoid clenching your fists. Keeping your hands relaxed reduces overall tension in your arms and shoulders.
• Foot Alignment: Aim to land each step with your foot beneath your body, not ahead or behind. This helps maintain a natural stride and balance.
• Balance Beam Mode: Keep a close eye on your balance. If you feel a bit wobbly, no problem. Dial back the speed or incline until you regain your steadiness. It’s about finding that sweet spot for a smooth ride.
• Treadmill Time Trials: If you’re new to the treadmill, take it easy. Spend quality time running without holding onto the handles. Start at a comfortable pace and gradually increase the speed or incline as your confidence grows.

Practice Makes Perfect:

Transitioning these good form habits into second nature during your treadmill runs may require practice, but the benefits are numerous. An engaged core, proper arm movement, correct posture, and alignment will not only enhance your treadmill experience but also contribute to your overall running performance and well-being. It’s a win-win, isn’t it?

Staying Safe Without Holding Onto Handles

Experiencing those treadmill jitters even without clutching the handles? No worries, we’ve got you covered with some additional tips to ensure your run is smooth and secure:

1. Perfect Your Posture: Imagine this – head held high, back straight, and shoulders relaxed. Avoid slouching! Maintaining a forward gaze helps you stay balanced and at your best.
2. Power-Packed Strides: Long strides may not be the best choice. Opt for shorter, efficient steps that are snappy and controlled. Overextending your stride can disrupt your balance.
3. Stay Centered: Develop treadmill spatial awareness. Keep yourself centered on the belt – no sidestepping or accidental tap dances near the front of the machine, please!
4. Gradual Speed Increase: Be cautious with the speedometer. Gradually increase your pace to a comfortable and manageable level. Prioritize safety over speed.
5. Detox from Distractions: While watching TV or reading might seem tempting, hold off! These distractions can affect your form and treadmill navigation. Stay focused on your run.
6. Familiarize with Emergency Stop: Handles or not, the emergency stop clip is your best friend in case of unexpected situations. Get comfortable using it and use it if needed.
7. Choose the Right Shoes: Your choice of running shoes matters. Opt for footwear that provides support and grip. Slip-ups? Not in your vocabulary.

If you’re eager to maximize your long runs, you’ve come to the right place! Let me share my journey and insights into making the most of these essential workouts.

Long runs are a cornerstone of endurance training, renowned for enhancing fat oxidation, burning calories, boosting endurance, and getting you race-ready.

A word of advice: if you ever need to skip a workout, make sure it’s not your long run. These sessions are golden opportunities to practice everything from hydration to nutrition and gear strategies, setting you up for success on race day.

But let’s be clear: long runs aren’t just about putting one foot in front of the other. There’s a variety to choose from, each with its unique benefits, catering to different fitness levels and goals.

Worry no more.

In this article, I’m going to unpack the most popular long-run variations that will suit you whether you’re eyeing a half marathon, dreaming of conquering a marathon, aspiring for an ultramarathon, or just eager to level up your running game.

We’ll explore the ins and outs of:

• The long, slow run (your endurance bestie)
• The progression long run (hello, speed!)
• The negative split long run (finish strong!)
• The race pace long run (keeping it real)
• The marathon long run (the ultimate test)
• And so much more

Ready to discover which long-run recipe will spice up your training? Let’s lace up and dive in!

Classic Long Slow Runs (LSD)

When embarking on a journey as a runner, one of the foundational elements is the classic long slow run, often referred to as “LSD runs” in the running community. These runs are essential, not just for building basic endurance but also for strengthening muscles and bones.

They’re also a key component in improving your body’s ability to utilize fat as fuel, giving you a metabolic boost for better endurance, research shows.

The trick with LSD runs is to focus on the time spent running rather than the distance covered. This approach helps in pacing yourself better, avoiding fatigue, and preventing injuries.

Now, let’s talk about the pace of these runs. As a rule, aim to be running fast (or slow) enough that you can keep a casual conversation, enjoy the surroundings, and not even notice the passing of time.

Your goal is to keep a consistent and steady pace throughout the entire session. No sudden bursts of speed or fluctuations in your running rhythm. By holding back, you allow your body to adapt and develop the endurance necessary to tackle longer distances.

Progression Long Runs

Progression long runs are a step up, starting at a comfortable pace and gradually ramping up the intensity. The goal here is to challenge your ability to maintain pace and effort as fatigue accumulates.

Why should you give progression runs a shot? Well, research has shown that incorporating progression runs into your training can lead to significant performance improvements. By gradually increasing your pace during the second half of your run, you challenge your body to adapt, pushing your limits and enhancing your aerobic capacity.

The key is to start with an easy pace, allowing your body to warm up and find its rhythm. Begin your run at a pace that feels comfortable, even a bit slower than your usual training pace. But as you progress through the run, turn up the dial, increasing your speed gradually.

Depending on where you are in your training cycle, your progression run might take you to new heights. Towards the end of the session, you might be cruising at a pace that’s close to your marathon goal or even your lactate threshold pace.

Fartlek Long Runs

Fartlek runs, a concept originating from Sweden, mean “speed play.” These runs mix up long runs with intervals of faster and slower running, adding a dynamic and adaptable element to your training.

When you vary the intensity and pace throughout your long run, you challenge your body in unique ways. This dynamic variation boosts your cardiovascular fitness, enhances your speed, and improves your overall performance. What’s not to like, really?

After warming up for 10 to 15 minutes at a comfortable, conversational pace, start injecting random surges throughout the session. How? Every 10 to 15 minutes, pick a random object in the distance and increase your pace until you reach it. This could be a faster jog or a full sprint, depending on your fitness level.

The beauty of these intervals is their random nature. Embrace the spontaneity and let your body respond to the challenge. Speed up for an undefined amount of time or distance, keeping yourself on your toes and pushing beyond your comfort zone.

Fast Finish Long Run

One of the best training strategies for long-distance runners, the fast finish long runs forces you to keep logging the miles fast while fatigued. This type of training is particularly effective once you have established a solid base mileage.

Aim to schedule them every third or fourth long run, giving yourself enough recovery time and allowing your body to adapt to the demands.

Here’s how to do them right. Begin with your normal long-run pace and gradually work into faster paces during the last portion of the session. In fact, you should aim to run the last portion of your run at or near your goal race pace. This part should be challenging but achievable.

However, here’s a friendly reminder: don’t turn all your long runs into fast finish sessions. You don’t want to exhaust yourself by constantly running at race pace. That’s like sprinting a full marathon every weekend! Remember, balance is key.

Back-To-Backs

Serious runner: who is serious about logging the serious miles every week? Then, doing back-to-back long runs is the way to go for boosting your weekly load.

This involves two consecutive long runs, usually on a weekend, focusing on building stamina and adapting to running on tired legs.  Both workouts are performed at an easy, conversational pace with the main objective of improving stamina and boosting confidence.

In most cases, this type of training is often employed by ultra-marathoners to increase their weekly mileage while keeping injury risk at bay. For example, let’s imagine you’re training for your first 50K (31 miles) and are prepping for your peak weekend. It’s safer to run 25 kilometers on Saturday and 15 the next day instead of trying to squeeze the whole 40K in one session.

What’s more?

Back-to-backs allow you to practice running tired legs, which is key for keeping a strong pace during long-distance events.

Here’s how to do them. Break down your peak weekend in two, and then complete part I on the first day and Part II on the second day. You can do this any day of the week, but it’s commonly done during the weekend.

The Surge Long Run

The surge long run adds an element of unpredictability to your training. It involves injecting bursts of speed into a regular long run, followed by returning to your normal pace.

The madness behind the method?  These surges are like little tests, little challenges you throw at your body unexpectedly. They shake things up, forcing your heart, lungs, and muscles to adapt quickly. This kind of training improves your running economy, boosts endurance, and prepares you mentally and physically for the unpredictable nature of race day.

In a race, you often need to speed up to pass someone or maintain pace. Surge long runs train your body and mind for these unpredictable changes in speed.

Plus, let’s be honest, it’s thrilling! It’s a chance to feel that rush, that burst of energy. It’s like playing a game with yourself – how fast can you go, how quickly can you recover? It turns an ordinary run into an exciting, dynamic workout.

If you’re new to this type of training, start with just a few short surges in your long run and gradually increase the number and length of these bursts. You should also decide in advance when you’ll do your surges. For instance, you might plan a 30-second surge every 10 minutes.

Trail-Specific Long Runs

Trail running is a whole different beast compared to your regular road runs. It throws in a bunch of wild cards – think rugged, technical terrain, those sneaky steep hills (I mean, where do they even come from?), and, of course, the whims of Mother Nature herself. It’s like an obstacle course out there!

But here’s where it gets exciting: trail-specific long runs. Imagine taking your usual long runs and sprinkling in a generous dose of elevation changes – we’re talking both uphill sprints and daring downhill dashes. It’s like adding a secret sauce to your training regimen!

Why bother? Integrating these elevation changes is like giving your body and mind a whole new set of challenges. It’s about pushing your limits and getting comfortable with being uncomfortable.

And the payoff? Oh, it’s sweet. You’ll see a noticeable boost in your muscle power, a leap in your strength levels, and an endurance engine that just won’t quit. Plus, your trail running form will thank you big time.

But wait, there’s more! While you’re at it, remember a few key tips:

1. Gear Up Right: Make sure you’ve got the right shoes for the job – ones that can handle the rugged terrain and offer good grip.
2. Stay Hydrated and Fueled: Long runs mean you need to keep your energy up. Pack some water and snacks to keep you going.
3. Listen to Your Body: This new challenge will be tough but don’t push through pain. Adapt and adjust your training as needed.
4. Enjoy the Scenery: One of the best parts of trail running is the view. Soak in the beauty of nature around you!

Hill Long Run

If hilly terrain is on the menu, it’s time to add a hill long run to your training recipe. This isn’t just a workout; it’s your secret weapon for building leg and mental strength you need to dominate those hills on race day.

But wait, there’s more to hills than just muscle building. They also improve form. Uphill sprints? They teach you to lean forward and pump those arms like a pro. Downhill runs? They’re all about learning control and stability, so you’re not just barreling down like a runaway shopping cart.

And, as I hinted earlier, if your upcoming race features hills, practicing on similar terrain is priceless. Even if your race is as flat as a pancake, the strength and endurance you gain from hill training will still give you an unbeatable edge.

To ace this workout, here’s what you need to do:

Find the perfect route. Aim for a 16-20 mile loop. Start with a few flat miles to warm up, then hit a series of rolling hills. Top it off with a gradual descent for a triumphant finish. Living in a flat area? No sweat! A quick drive (let’s say, 30 minutes max) should land you at the ideal spot.

What’s more?

Pacing is super important. Start slow on the flats, then gradually increase your effort on the hills. Remember, it’s a marathon, not a sprint!

Marathon Pace Runs

Last but not least, the most challenging type of long run you can do is run them at a race pace.

Think of marathon pace runs as the dress rehearsal for your big race day.

They’re, in fact, part and parcel of the marathon training toolkit. During this variation, you’re not just logging the miles, but you’re actually running segments of it that mimic the pace you aim to maintain during your race. This is what race-pace running is all bout.

And if you never run for extended periods at your goal race pace, then you may lack the mettle and confidence on race day.

Start your long-pace run with easy running for around 20 percent of the total time/distance. Then, run the remaining 80 percent at the goal race pace. Following the race pace effort, log in a few easy miles to bring your heart rate and breathing to normal levels.

For example, a long run of 16 miles would consist of 3-4 miles at an easy pace, 10 miles at a race pace, and 2-3 miles at an easy pace. Yes, it’s that simple.

Here’s the full guide to half marathon and marathon distance.

Integrating Long Runs into Your Training

Long runs are a crucial component of any distance runner’s training regimen. To maximize their benefits, it’s essential to combine different types of long runs strategically in your training schedule. Here’s how you can integrate them effectively, along with sample training plans for various experience levels.

Beginner Marathon Training

Weeks 1-8: Building a Solid Base

• Long Slow Runs (LSD): 2-3 runs per week, each 10-14 miles, focusing on building endurance.
• Progression Run: Once a week, gradually increase your pace throughout the run.
• Fartlek Run: Once a week, incorporate speed play for agility and speed enhancement.
• Rest/Cross-Training: 1-2 days for recovery or alternative exercise forms.

Weeks 9-16: Gearing Up for Race Day

• Long Slow Runs (LSD): Increase to 14-18 miles per run, 2-3 times a week.
• Progression Run: Continue once a week.
• Fast Finish Run: Once a week, end the last 2-4 miles at your target race pace.
• Fartlek Run: Once a week, maintain your speed play routine.
• Rest/Cross-Training: 1-2 days as before.

Beginner Trail Marathon Training

Weeks 1-8: Building a Solid Base

• Trail-Specific Long Slow Runs (LSD): 2-3 runs per week, each 10-14 miles on trails, focusing on building endurance and adapting to varied terrain.
• Hill Long Run: Once a week, choose a route with rolling hills to build strength.
• Fartlek Run: Once a week, on trails, for speed and adaptability.
• Rest/Cross-Training: 1-2 days for recovery or alternative exercises like hiking.

Weeks 9-16: Gearing Up for Race Day

• Trail-Specific Long Slow Runs (LSD): Increase to 14-18 miles per run, 2-3 times a week, on trails.
• Hill Long Run: Continue weekly on challenging terrain.
• Fast Finish Run: Once a week, end the last 2-4 miles at a strong pace, ideally on a trail.
• Fartlek Run: Once a week, maintain your trail speed play routine.
• Rest/Cross-Training: 1-2 days as before.

Intermediate Half-Marathon Training

Weeks 1-8: Laying the Foundation

• Long Slow Runs (LSD): 1-2 runs weekly, each spanning 10-12 miles.
• Progression Run: Once weekly, with a gradual increase in pace.
• Fartlek Run: Once a week for speed.
• Rest/Cross-Training: 1-2 days.

Weeks 9-16: Advancing Your Training

• Long Slow Runs (LSD): Increase your runs to 12-14 miles, 1-2 times a week.
• Progression Run: Continue weekly.
• Fast Finish Run: Integrate a race-pace finish for the last 2-4 miles once a week.
• Fartlek Run: Maintain weekly.
• Rest/Cross-Training: Keep up the 1-2 rest days.

Advanced Ultra-Marathon Training

Weeks 1-8: Building Ultra Endurance

• Long Slow Runs (LSD): 2 runs per week, each 14-16 miles.
• Progression Runs 1-2 times weekly, increasing pace gradually.
• Fartlek Run: Once a week for speed flexibility.
• Rest/Cross-Training: 1-2 days.

Weeks 9-16: Peak Training

• Long Slow Runs (LSD): 2 runs weekly, each 16-18 miles.
• Progression Runs: Maintain the 1-2 weekly sessions.
• Fast Finish Run: Incorporate a race-pace end for the last 2-4 miles once weekly.
• Fartlek Run: Continue weekly.
• Rest/Cross-Training: As before, 1-2 days.

Advanced Ultra-Trail Marathon Training

Weeks 1-8: Building Ultra Endurance

• Back-To-Backs: Incorporate back-to-back long runs on weekends, each 14-16 miles, on trails.
• Hill Long Run: Once or twice weekly, focusing on elevation gains and technical terrain.
• Fartlek Run: Once a week on trails.
• Rest/Cross-Training: 1-2 days.

Weeks 9-16: Peak Training

• Back-To-Backs: Continue with back-to-back long trail runs, increasing distance to 16-20 miles.
• Hill Long Run: Maintain the 1-2 weekly hill-focused sessions.
• Fast Finish Run: Once weekly, include a strong finish on a trail run.
• Fartlek Run: Continue weekly.
• Rest/Cross-Training: As before, 1-2 days.

Remember to adapt these plans to your individual needs and consult with a coach or trainer for personalized guidance. Balancing different long-run types will help you develop a well-rounded skill set and achieve your running goals.

Final Thoughts

The key to becoming a well-rounded distance runner is to incorporate these long-run variations strategically into your training plan.

Experiment with different types, durations, and paces to find what works best for you.

Remember that the journey to becoming a better runner is an ongoing process, and each of these long-run types offers a unique path to improvement.

So, lace up your running shoes, hit the road or trails, and embark on the adventure of discovering the power of long runs.

Whether you’re aiming for a marathon, a half-marathon, or simply seeking to conquer personal milestones, these variations will be your trusted companions on your running journey. Happy running!