So you are now nearing the most important part of your marathon training and that is…. the long run. Basically, the long run is defined as a distance of at least 10 miles or a time of 90 minutes of running that must be accomplished. It is said to be the most crucial part of your training since this will test the preparedness of your body for the 26.2 mile event.

Long running allows your body to adapt to the physiological changes and needs in every long distance run. It mentally and physically prepares yourself to face the necessary problems you might encounter in the next big running event. Physiologic-wise, your body must know how to make use of the energy reserves deposited in your fats once your glycogen is all used up. (Glycogen is the main source of energy taken from foods rich in carbohydrates and converted in such a way it can be stored in the muscles.) With long run training, your system is made to adapt on increasing the storage capacity of glycogen in the muscles.

Glycogen is very necessary in order for one to keep up its pace during the long run and not to feel fatigue right away. Another good thing about long runs is it conditions one’s mind to finish every long run that comes his/her way. Once you get used to it, you don’t have to worry about anything else except for finishing the race. Long runs also allow you to try out a wide variety of options (nutrition, shoes, strategy, pacing, etc) that you find very effective for you. More importantly, marathon trainings should be scheduled so that one is able to take a good rest before he or she partakes in any long run.

All aspiring runners want the same thing, and that is to complete all long runs. In order for them to be successful with this, they have to do well in the workouts and preparations. Marathon trainings and long run need not necessarily be painful experiences. It could be the best and most wonderful event in a runner’s life provided that he or she has adequately planned and prepared for it.

Long Runs? Why bother?

• Allows you to develop endurance in finishing the entire course of the marathon

• Promotes better circulation in the system

• Increased synthesis of mitochondria and myoglobin concentration in muscle fibers

• Provides necessary endurance through strengthening muscles and ligaments of the legs

• Burns fat to be used up as energy

• Builds up confidence and preparedness both mentally and physically

• Improves your running speed

What do you need to prepare?

Supposing you are scheduled for a long run on a Sunday, what are the necessary preparations you have to comply with before the big day? Here is a very good outline of activities you must follow.

REST

• Sleep for at least 8 hours on Saturday night.

• Give your legs the rest it deserves on Friday and Saturday.

• If you plan on training on Saturday, do not overwork your body.

NUTRITION

• Start drinking a lot of fluids (water is preferred) on Saturday.

• Have healthy carbohydrates-rich foods on your Saturday lunch and dinner.

• Minimize intake of high protein on Saturday.

• Before participating in the long run, drink atleast 8 glasses of water.

• Take healthy light snacks prior to your long run.

• Bring along with you water so you could hydrate yourself while running. Those who would run exceeding 90 minutes may want to bring with them energy drinks or sports beverages.

• Continue drinking fluids even after the run.

• Eat something nutritious after the long run as a replacement to all the glycogen you used up.

SHOES, APPAREL AND ACCESSORIES

• Wear the same pair of running shoes that you use during training so as not to create discomfort in your feet.

• Get yourself an outfit (socks, shorts, shirts) that absorbs moisture or sweat so you could freely continue in your running without feeling uncomfortable.

• Wear an outfit appropriate for the event taking into consideration the weather condition and the setting.

Considerations

• Conserve your glycogen. Start with a slow pace so you may not waste glycogen which you will need more in the next minutes.

• Slow and easy pacing saves you from risk for injuries.

• Keep your muscles relaxed especially that of your arms and legs.

• Stay focus and motivated. Your aim here is to complete the entire run effectively.

• Engage in diversional activities while running such as guided imagery, self talk and others to develop mental toughness.

• End your run with how you started it. Cool down your pace a little when you see you’re about to finish.

Make that run easier, safer and fun!

• Avoid early schedules for long run training even if you are capable of completing it.

• Set a time for a long run at the same day you will have your actual marathon. This will enable you to familiarize on what’s going to take place later that day.

• Your marathon training program must include weight training.

• Gradually increase your distance of practice long runs weekly by not more than 10%.

• Decrease the distance of your long run every after four weeks of training to allow you some rest.

• Experiment on choices for shoes, food, strategy and others when doing long runs.

• Schedule a 23 mile run atleast 4 weeks before your actual marathon.

• Keep handy your fluids and water during your runs.

• Have some friends and fellow runners run with you.

• When with friends, do not attempt to convert the training into race for this may only open chances for injuries.