Tavs Newsroom

Improve Your Running with Long Run Training: The Complete Guide

Sport / Date: 01-23-2025

The long run is a running workout that consists of covering significantly longer distances than daily workouts, essential for those who want to increase physical endurance and improve performance in long-distance races. Therefore, its objective is to maintain a smoother and more comfortable pace, focusing on endurance and exercise time, and not on speed.

In other words, it is carried out gradually and progressively, with the aim of preparing the body to withstand large volumes of effort, such as in marathons or ultramarathons .

In most cases, long training is done once a week, on weekends, when you have more time available to dedicate to the activity, but the frequency can be adjusted according to your level of experience.

Want a general estimate? One long run per week is enough for those preparing for a long distance race.

From what km is it considered a long run?

This definition cannot be strictly determined, but typically, a long run is defined to be a workout which exceeds 15 kilometers. In some cases, the distance will depend on how experienced you are as well as what kind of race you are preparing to face.

For beginners, the long runs may start at 12 to 15 kilometers. For more advanced athletes and for those who are preparing for marathons, the distance may range from 25 to 30 kilometers for the weekly session.

The distance has to be stepped up gradually as training progresses in such a way that the body gets challenged and doesn't pose it at any kind of injury. In a normal training plan, one week after the next, the distance added in each workout goes up approximately 10 percent before the total race mileage is met.

7 benefits of long training

The benefits of long training are many and range from increased physical endurance to improved mental health.

Discover the top seven!

1. Increased cardiovascular endurance : Longer workouts strengthen the heart and lungs, improving oxygen transport and the ability to withstand prolonged exertion.
2. Muscle strengthening : muscles are worked for a longer period of time and distance, making them more resistant and efficient for long runs.
3. Mental preparation : longer distances help develop discipline and patience, helping to deal with fatigue and discomfort in challenging races.
4. Better use of fat as energy : Long training sessions teach the body to use fat as its main source of energy, increasing efficiency in long races and helping to lose belly fat .
5. Improved recovery : adapt your body to prolonged exertion, allowing for faster recovery and less muscle soreness.
6. Control your running pace : maintain a constant pace and manage your energy better, identifying the ideal pace for races thanks to the long run.
7. Injury prevention : Muscles and joints become much stronger with gradual training, reducing the risk of common running injuries.

Ready to race to that advantageous finish line? Then take note of the collection of tips below to get started with this type of training.

Tips for putting together a good long run

Putting together a good long run requires planning and attention to several factors, from choosing the distance to mental preparation, so take note of this step-by-step guide.

1. Set the distance according to your goal

The first step to putting together a good long run is to define the distance you are going to cover, based on your goal.

If you're training for a marathon , for example, you should include sessions that are closer to 30-35 kilometers, while for 10-kilometer races, you might want to stick to around 15 kilometers.

Remember that the distance should be progressive and in line with your experience level.

2. Increase the distance gradually

Do not suddenly increase the distance of your long workout. The general rule of thumb is to increase it by about 10% each week, which helps your body adapt to the effort and reduces the risk of injury.

For instance, if you ran 11 miles last week, your next workout should be about 12 miles. This gradual increase allows your body to build strength without overworking your muscles.

3. Choose the best day of the week

To make certain that you are well and organized on your long run, pick out the amazing day of the week to do it. Many human beings opt to do it on the weekend, when they have greater time to be had and can relaxation more.

Also, avoid instructions after days of intense schooling, as your frame wishes adequate energy and recuperation to face up to the burden of lengthy distance.

4. Keep the pace steady

During your practice, maintain a steady but comfortable pace. The idea is to run at a pace that you can maintain throughout the entire course without feeling exhausted.

This is especially important for longer distances, where the goal is to complete your training safely and efficiently. If your goal is a marathon, for example, try to maintain a pace that is 20-30 seconds slower per kilometer compared to your race pace, allowing you to conserve energy.

5. Plan your diet and hydration

Even though running events usually offer hydration points along the route, during your training, you need to organize yourself to carry fruit or carbohydrate gels to replenish your energy.

If your long run exceeds 21 kilometers, for example, it is recommended to consume something every 45 minutes to 1 hour, to maintain the pace and avoid excessive fatigue.

6. Use the appropriate equipment

Make sure you are wearing appropriate equipment for longer distances. In this case, the shoes should be comfortable and appropriate for the type of running you are doing, to avoid blisters and discomfort.

Compression clothing can also help reduce muscle stress, while accessories like sports watches can help you track your performance and pace. And don’t forget to bring essentials like a cell phone, power, or cash in case you need support along the way.

7. Prioritize post-workout recovery

Once the race is done, recovery becomes paramount. This should be in terms of gentle stretches and relaxing, as well as carbohydrate-protein-based food intake for replenishing muscle components.

A good practice is to take a hot shower, stretch, and have a protein meal, like grilled chicken with rice and vegetables, after 30 kilometers.

Do this and follow the tips below and you'll soon be ready for another one!

How to recover from a long workout?

Recovering from a long workout involves a set of essential practices, such as hydration, proper nutrition and muscle care, which help restore energy and reduce the risk of injury.

Following these steps correctly is important to ensure that your body recovers effectively and is prepared for the challenges ahead. Check it out!

• Hydrate immediately : drink water immediately after activity to avoid dehydration and, after intense sessions or in hot weather, include isotonic drinks in your routine to replace electrolytes.
• Eat well after training : consume carbohydrates and proteins between 30 and 60 minutes after training to speed up muscle recovery. Good suggestions are a chicken sandwich or a shake with whey and fruit.
• Stretch and relax : Gently stretch your legs and, if possible, use a foam roller to relieve muscle tension and improve circulation.
• Rest : prioritize a good night's sleep and respect rest days for complete muscle regeneration.
• Try contrast baths and massage : alternating hot and cold water during a bath or massage reduces inflammation, relieves tension and speeds up recovery. Give it a try!
• Avoid overexertion : opt for light activities in the following days to promote circulation without straining your muscles.
• Monitor your recovery : Listen to your body, adjust the intensity of your workouts if necessary, and record your progress in a journal to optimize your results. There are great apps for tracking this these days.