Doctors of Running Podcast #204 All About the Long Run: Benefits and RISKS of Long Runs, How to Pick Your Shoes, and Returing to Long Runs from Injury
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Aug 14, 2024 Explore the critical role of long runs in building endurance and the balance between benefits and injury risks. Discover personalized strategies to gradually increase mileage and select the right shoes for your feet. Learn practical tips for adapting runs in extreme weather and hear insights on navigating long runs after injury. This lively discussion highlights how to thrive in long-distance running while maintaining a healthy training regimen.
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Purpose of Long Runs
- Long runs primarily build tissue tolerance and physiological adaptations for endurance events like half and full marathons.
- They enhance aerobic capacity by improving lactate clearance and mitochondrial density.
Risks of Long Runs
- Long runs carry a high risk of injury due to sudden large volume increases compared to regular runs.
- The long run typically makes up 30-50% or more of weekly mileage, representing a major load spike.
Benefits of Long Runs
- Long runs greatly improve aerobic efficiency, metabolic byproduct clearance, and nervous system coordination.
- They build resilience and mental readiness by simulating race conditions and endurance fatigue.