Long Run – The Key to Endurance

What Makes a Long Run Different?

The goal of a long run is to spend time on your feet and get your body race ready. Unlike speed workouts or tempo runs, the goal isn't to focus on pace, it's about gradually increasing your ability to run longer distances without breaking down.

A common mistake runners make? Running their long runs too fast. If you're finishing your long run completely exhausted, you're not getting the full benefit. Instead, you want to stay in an aerobic zone (Zone 2-3), where your body efficiently burns fat for fuel and builds endurance.

The long run is a crucial part of distance running, whether you're training for a half marathon, marathon, or beyond. It's where you teach your body to handle the demands of longer races and where you build the mental toughness to push through when things get tough.

What a Long Run Should Feel Like

Getting the right effort level for your long run is crucial. Here's what you should be aiming for:

• Steady and controlled – You should be able to talk, but the effort should be higher than an easy run
• Heart rate in Zone 2-3 – This is the ideal range for endurance development (60-80% of max HR)
• Gradually increasing distance – Start with what you can handle and increase by no more than 10% per week
• Longer than your other runs – Typically 1.5x to 2x the length of a normal run

If you finish feeling completely drained, you're most likely going too fast or not fueling properly. The goal is to finish feeling tired but not destroyed.

Not sure what your heart rate zones are? Use this Hr Zone Calculator or read the Full Guide to Heart Rate Zones to estimate them.

Why Long Runs Matter for Your Training

Long runs aren't just about building endurance, they help your body adapt to running longer, strengthen muscles, and improve energy efficiency. They also train your mind to stay strong when fatigue sets in.

Here's how long runs help you improve:

• Increase stamina – Helps your body adapt to running longer distances efficiently
• Boost fat metabolism – Improves your body's ability to use fat as fuel, critical for long races
• Strengthen muscles and joints – Builds durability for long-term running success
• Improve mental toughness – Teaches you to stay focused and push through fatigue

To learn more about mental toughness, check out this article on Mental Toughness for Long Runs.

Pro tip: Long runs are where you build the foundation for race success. The time you spend on these runs pays dividends when you're deep into a marathon or half marathon.

How to Do a Long Run the Right Way

Getting your long run strategy right can make the difference between a breakthrough training cycle and burnout. Here's your step-by-step approach:

• Start at a conversational pace – Your goal is distance, not speed
• Stay in Zone 2-3 – If your heart rate creeps higher, slow down
• Fuel properly – If running over 60-90 minutes, bring energy gels, water, or sports drinks
• Gradually increase distance – Stick to the 10% rule (increase no more than 10% per week)
• Recover properly – After a long run, hydrate, eat, and do light stretching to aid recovery

Since fueling during long runs is extremely important, I also wrote an article on DIY energy gels for just $0.30 each.

Remember, the long run is about building endurance, not testing your speed. If you're questioning whether you're going too fast, you probably are. The goal is to finish feeling tired but not destroyed.

The Bottom Line on Long Runs

Long runs are of great importance in endurance training. Done right, they build strength, stamina, and mental toughness, setting you up for success in races and longer efforts.

The key? Stay controlled, pace yourself, and focus on consistency, not speed. When you nail your long runs, everything else in your training falls into place.

Ready to take your long runs to the next level? Start with a distance you can handle comfortably, focus on staying in the right heart rate zone, and gradually build from there. Your race performance will thank you.