Run long, run relaxed
Coach Bernard's guide to the benefits of the long run.
A sedate session with clear objectives
The long easy run has long been a staple part of the diet of many distance runners. For seasoned senior athletes, even 800 and 1500m specialists should be capable of a weekly continuous run of 10 miles or 60 – 70 min (whichever comes first) at any time of the year. It is a high-volume relatively low-intensity session that, done consistently, will make a big difference to the efficiency of our oxygen transport system. It does this by increasing the number and size of the capillaries in our muscles, and this means we can run further and faster.
Since it is low intensity the long easy run lends itself to being done the day after a race or a hard session, and so in the days when Saturday was race day Sunday morning was the traditional time for getting in the miles. Things have changed now of course but in a non-race week, this would still be my preferred option.
World-class distance runners may well put in a hard track session or an hour of fartlek later in the day, but for most of us, the long Sunday run can be followed by the replacement of liquid losses and a large leisurely lunch. Spend the rest of the day relaxing and you are set up nicely for more training on Monday. Basically, the long run may be a sedate session but it has very clear objectives and so very definitely cannot be classified as “junk” miles.
How long is long?
“Long” is a subjective term and varies from athlete to athlete. There is no reason why an athlete of 11 or 12 should not enjoy a few steady miles, but once they are ready for it 30 min or so is probably about as far as is needed, say up to around 4 miles. Older athletes with a good background aiming at cross country might be doing 12 miles or more, with marathon aspirants hitting the 2-hour mark.
In the same way one runner’s “easy” is another’s hard run. Nothing personal, strictly business here but having been on both sides of this equation there is nothing worse than busting a gut when everyone else is having a chat – although coming a close second is tripping over your own feet because your cruising speed is much quicker than everyone else’s. Yes, easy runs can be too slow if you have to alter your gait because then you are increasing your risk of injury and getting irritated in the process. In the right company and preferably in pleasant surroundings, the miles just tick by.
You get back feeling pleasantly tired but the breathing is easy and you feel 200% better for it – don’t underestimate the importance of mental refreshment.
Where to run
Since we are going to be out for a fair time, the long run is best done off-road on forgiving surfaces – another reason for getting it in during daylight hours. Not always possible of course, especially if you are doing it during the working week in the winter months.
Getting long runs done in more rural areas can be problematic because running along unlit roads in total darkness is certainly not conducive to cruising along in a relaxed state. You can do multi-lap sessions but then it is all too easy to get bored, pretend you’re tired and cut it short.
Head torches are a relatively recent introduction and can make a real difference here – we can run safely and effectively along quiet country lanes and some paths and trails. The key word here however is 'effectively'. Some athletes take this too far and head seriously off-road in the dark where despite the technology they have to stop and start to avoid obstacles and negotiate rough ground, necessarily going down to a very slow speed. Had this been me, with all this going on I certainly would not have got back feeling mentally refreshed. Not only does this put the athlete at a greater risk of injury, but they no longer get the benefits they are after from a long continuous run – “junk” miles in other words.
In summary
So please give some thought as to where you can fit a long run into your training week. Start with a distance and speed you can cope with, find the right training partners and you’ll be surprised how quickly you’ll be able to increase the distance you can do. A cruise in the countryside with friends is one of the real pleasures in life that we can all enjoy whatever sort of distance runner we are.