Running Long is a Gift

Remember when we started running and were in awe of those who ran lots of miles and could run what seemed like amazing long distances?  Well, increasing mileage and running long are the focus at the Runners' Lounge blog this week. 

Ramping up mileage and distance means all sorts of challenges and rewards for runners. A couple lessons come to mind for me.

Lesson #1:  Running Long brings multiple breakthroughs.  For years I ran the same course and distance every day.  It felt great, but my mind and body were held captive by the distance.  When I broke out of the rut and started running longer once a week, my running capability and enjoyment skyrocketed. 

Lesson #2:  Run slow on long runs.  Contrary to our natural inclination to speed up, the purpose of running long is to build endurance, not speed.  Plus, we burn more fat and finish the run with fresher legs.

Lesson #3:  Run short today so you can run long tomorrow.  The LR has very specific benefits—physiological stuff all the way down to the molecular level with increased capillary and mitochondria build up.  So either run easy or rest altogether the day before running long in order to get the most from the run.  Otherwise we short-circuit the benefits.

Lesson #4: Increase mileage gradually and acclimate.  A running friend once told me that he barely makes it through his long runs, and can't run another step further if he wanted to.  He’d been jacking up the length of his long run week after week, never fully recovering and never stepping back to adapt to and absorb the benefits of the increased mileage. Adding extra mileage shouldn’t cripple us.

Lesson # 5:  Running long is a gift.  Something special awaits a runner at the end of a long run.  When approached right, running long rewards us with a great sense of accomplishment.  It sets the stage for our legs feeling fresher on future shorter runs.  Running long also brings us closer to a next running goal, spanning the bridge to our next slightly longer run—another mile or another 5 or 10 minutes on the road.

Finally, I like that there’s no fancy name for the long run, not like overtime, or extra innings, or sudden death.  The beauty of running long is simply that the challenge and joy is increased over the ordinary and routine distances we run.

We’re looking forward to everyone sharing thoughts, advice, and expertise for increasing mileage and running long at tomorrow’s Take It And Run Thursday.

Long run bracelet on Flickr by Degan

Comments

[viv]

Wonderfully said Tom! I love the long runs, and i am still in aww when I hit a new number. I still have my mouth open form 8.LOL!

[Betsy]

Add to the list of something special waiting at the end of a long run: chocolate milk and Cheetos!

[CoffeeBetsy]

Nice post, Tom. I like thinking of the long run as a gift.

[Runnin' Ragged]

Great post! I so have to agree with all your points.

I remember the first time I joined a trainng program to train for a 1/2 marathon. I was there to run ONE mile. lol Others were running 10, 12, 13, etc. I was at awe and thought those people were nuts!

I enjoy my long runs, they give me time to think; I am covering distance and not trying to beat the clock.

[William carter]

Hi Tom

I couldn't agree with you more. I think for any runner, no matter their speciality or preference, the long run can offer the most opportunity to get better. I am a bit of a running junkie, but I tell you truthfully that I look forward to that long run. It is not only a great personal challenge, it offers the opportunity for the brain to relax as the physical nature of our bodies takes precedence.

Can't wait to post on this one tomorrow.

[Nat]

I love this.. (and I didn't know that about the molecular bit. :)

[Kat]

I love this post! I'm just started running long and I can't wait to add more mileage!

[Shelah]

Beautiful post!

The gift for me is eating whatever I want for the rest of the day!

[Bob Gentile]

Great Post Tom....thanks...love that long run Bracelet also :-)

[Bob Allen]

Slowing down on long runs has probably been the most difficult, but most rewarding lesson I've learned over the last 5 years of running.

[Art Dinkin]

How true, how true. I just started adding mileage to my long runs after the Red Flannel. Distances which used to awe me are now under my belt. In fact, today Amy and I ran a quite enjoyable 9. (and speak of keeping the pace slow, there were some people on the trails who actually passed us twice!) She tells me that once we get up past 10 the joys are even greater.

One of the amazing aspects of adding miles to the long run is that it makes runs that used to be long seem so much easier. I never would have guessed that I could consider 5 miles as a "rest" distance.

This stuff is addicting.