The long run adapts the runner’s endurance fitness to exercising for an extended period of time. The major advantages of the long run is that prolonged running burns a lot of calories, improves your endurance in the working muscles, and strengthens the connective tissues, including your ligaments, tendons and cartilage.
The most common error in distance running is running your long runs too quickly. By inserting the 10:1 method (a 10 minute run followed by a 1 minute walk) into your long runs, your runs can become longer, you can run at a faster pace and recovery is an easier process. Call them intervals, sets, or wind sprints, by using the 10:1 method, you’ll be able to greatly extend the distance of your long run, says Running Room’s founder, John Stanton.
Combining additional stress, through an increase of about 10% per week to your long run will improve your endurance greatly.
This gentle and yet progressive approach will prepare you for the grueling distance of a marathon and minimize your risk of injury. As you increase the length of your long runs and total weekly mileage, you will become stronger, fitter and more confident.
The half marathon peaks at a long run of 20K and the marathon at 32K.
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John Stanton is the President and Founder of Running Room. A best-selling Canadian author of 10 books on running and walking, John Stanton was named to Macleans magazine’s Canada Day Honour as one of 10 Canadians who are making a difference in our nation, for his contribution to health through fitness.