Tread Lightly Running Podcast Episode 1: Should You Limit Long Runs to Three Hours?
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Feb 28, 2023 Explore the outdated three-hour long run rule in marathon training and how to train smarter with evidence-based insights. Learn about the impact of exercise duration on mitochondrial adaptations, reconsidering long run limits, guidance on carbohydrate intake, and essential recovery tips for individualized training.
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Three-Hour Rule Origin Is Outdated
- The three-hour cap traces to a 1982 rat study extrapolated to humans and is outdated for many runners.
- Physiological science and coaching have evolved, so apply old rules cautiously.
Daniels' Cap Linked To No-Fuel Advice
- Jack Daniels recommended a 2.5 hour cap and no carbs during long runs, which reflected older practices.
- Modern sports nutrition shows carb intake during long runs reduces muscle damage and speeds recovery.
Runner Needed Seven Hours In Heat
- Amanda coached a runner who needed seven hours to finish New York in extreme heat and would have suffered if capped at three hours.
- Longer training runs matched race demands and supported completion that day.