Long Runs – Purpose and benefits
I don’t think there is any other sport or athletic performance where a single workout plays a Herculean part in its feat or defeat, as much as the Long Run in marathon training. Mention the term ‘Long Runs’ to athletes training for endurance; you might get a sly smile, a smirk or one of those tongue ‘n cheek responses! Marathoners understand that the long run accounts for the most integral part of marathon training and yet it’s a worrisome thing for most runners.
What exactly is a Long Run?
For starters, it is not rocket science! It is a simple term. True to its name, the Long Run is a lengthy run that puts your will and skill to the test. When it comes to endurance training, a long run is the longest workout of the week. It is all about running at a steady and easy pace for about 1-3 hrs without much of a break.
What is the Purpose of Long Runs in Marathon Training?
This is a popular query that arises in the minds of beginners. The info given below will also answer other questions like Why the Long Runs? Is it only to build endurance? Is there any scientific logic to long runs?
So, what are the benefits of Long Runs?
Here we go…
Increases Bone Strength
In contrary to intense running like sprints and fartleks, slow paced long runs do not put much pressure on our bones. We cannot discount the proximity to wear and tear of bones due to the high impact nature of running, however, adding slow and steady mileage, stimulates bones to make more tissues, making it denser by the day. As we all know, the denser the bone, the stronger it is, thereby making you less injury prone. Research shows us that runners in general tend to enjoy healthier and stronger bone health especially in the legs, pelvic region and spine, in comparison to those who follow a sedentary lifestyle.
Strengthens the Cardiac
It’s no secret that the cardiac muscles are the most vital in the human body. One of the most sought-after and obvious benefits of the long run is its capability to strengthen these muscles and thereby the entire cardiovascular system. The aerobic system gets adequately trained during endurance running, leading to a healthier and stronger heart. Although this holds good for any running workout types, long runs are critical to increasing aerobic competence.
Facilitates Healthy Capillary Development
Long and easy workouts stimulate healthy capillary development in our system. Being the smallest blood vessels in the body, the capillaries are vital for transporting nutrients and oxygen to the muscle tissues. More the quantum of capillaries around the muscles, quicker is the delivery of energy and oxygen to the tissues.
Maximises Mitochondrial Development
First let’s understand what mitochondria are – if you want it straight out of your Grade X biology text book – mitochondria are rod shaped microscopic organelles, that converts nutrients and oxygen into adenosine triphosphate (ATP). Considered to be the power generators of the cell, these transform food into energy, thereby powering the cell’s metabolic activities. Being the power source for cellular respiration, these are the firepower that you require for endurance. Therefore, more the mitochondria, more the energy boost you get. Research shows us that at about 2 hours of running at 50 to 75 percent of VO2max, is the best time and space for mitochondrial development.
Augments Myoglobin Content
Again, a text book definition to begin with… Myoglobin is a special protein that is present in our muscles that helps to confine oxygen once it enters the muscle fibre. When oxygen intake becomes restrictive during workouts, myoglobin releases the required amount of oxygen into the mitochondria. While training for a marathon, the body is under intense aerobic duress, hence the emphasis on sequestering oxygen to the muscle through myoglobin. Long runs at an easy pace at about 63-77 percent of VO2max stimulate slow twitch muscle fibres, thereby augmenting myoglobin content.
Burns Fat & Increases Glycogen Stores
Our body is designed to store carbohydrates in the form of glycogen which will be converted to usable energy when there is a need. This is the best energy there is in the body, yet the body prefers to use up glucose instead. When the stored glycogen gets burnt out, the accumulated fat (glucose gets stored as fat in cells), gets converted into glycogen instead, triggering substantial fat loss.
Glycogen reserves aren’t used up for workouts that last lesser than 90 mins, but comes to play during any form of endurance training where the number of hours and miles might deplete other energy resources. It becomes a necessity to fine tune your body to store more glycogen. Long runs instigate the body to burn more carbohydrates for energy thereby depleting the muscles of glycogen stores. This becomes the stimulus and the body reacts by storing more glycogen to prevent future depletion. In common terms, long runs help to fine tune the body to store more glycogen, thereby converting fat into muscle (though not in the literal sense).
Helps Stimulate Marathon Conditions
Training your leg muscles to run long and run consistent gives you a taste of how the real thing is! It stimulates marathon conditions; the legs and body get used to what it feels like while doing the long haul. When the hamstrings tighten up a little during the actual marathon, it’s a familiar feeling, you would immediately know that shortening your stride a little will help you and you still keep going without much ado.
Improves Mechanics, Builds Resistance & Makes You Faster
Longer runs train the leg muscles to go the distance. It betters the running form, helps overcome fatigue, thereby increasing your efficiency as a runner. It helps perfect your stride, builds endurance, as you are able to hold a certain pace for a longer period of time. The slow-twitch muscles tire out eventually, forcing the fast twitch muscles fibres to react. This invariably will make you run faster.
Boosts Mental Toughness
Long runs also help understand the connection between the mind and body. The longer you go, the better you learn to concentrate and relax, wherein you start to look forward to increasing your physical prowess. Long runs make the mind get accustomed to running for longer periods of time. The mental toughness that develops when completing long training runs pays off rich dividends when the marathon actually happens.
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
