Make no mistake: If you’re training for a marathon, The Benefits of Training on Fatigued Legs long run is an integral part of preparation for conquering 26.2 miles. But while getting in all or most of your long runs is important, it’s not the only core component of a smart training cycle.
According to Kai Ng, a USATF level 1- and RRCA level 1-certified coach in the New York City area, the main reason long runs play a key role in a marathon training cycle is to build confidence and get you mentally prepared to race the distance. And while it’s true that they’re important for getting your legs used to going longer without getting overly fatigued, Ng notes that it's actually your additional weekly mileage that’s the game-changer for building endurance and avoiding injury.
“Your long run shouldn’t be the majority of your weekly volume because it’s just too stressful [on the body],” Ng tells Runner’s World. “It really shouldn’t make up more than 25 to 30 percent of your weekly mileage in order to stay healthy and properly recover as you keep building up.”
For example, if your long run is 10 miles, you should total about 30 miles for the week, with the remainder of your mileage broken up into three or more additional days of running.
According to Chris Gonzalez, owner and head coach at GRIT Running Center in Houston, and an RRCA level 1- and UESCA-certified coach, long runs are key for building stroke volume, a.k.a. the amount of blood your heart sends to the body per heartbeat. It’s also key to build up to the long run itself during the week so your body is prepped for more time on feet—and that comes with consistent weekly mileage, he says.
“Not only will you not be giving yourself enough of an opportunity to build aerobically with just a weekly long run, but you would also be missing out on the most important base to have as an endurance athlete, especially if you want to also be doing [harder efforts] like threshold workouts,” he says. “It’s not just the long runs, but rather the accumulation of runs that will help you develop as an endurance athlete.”
To help you rack up more mileage, we spoke with run coaches to uncover why you can’t train for a race via long runs only, why weekly mileage is the key to getting faster, Why Running Volume Matters.
The Downsides of Only Focusing on Long Runs
If you’re a newer runner, prioritizing your long run might seem like an ideal shortcut if you’re struggling to find time to fit in other runs and want to be just prepared enough to finish a marathon. However, both Gonzalez and Ng agree that this route puts you at an increased risk of injury that could sabotage your race altogether.
In fact, research suggests that running more often (at least three days per week) is less likely to lead to injuries compared to running just one day a week, if you steadily increase the distance you cover on that single day. This is particularly true for female runners, who are at a higher risk of bone injuries, such as stress fractures. but aren’t comfortable running in the dark alone training base when training for a long-distance race, Ng adds.
“I wouldn’t ever recommend jumping into [double-digit] runs without a base because your body likely wouldn’t be able to withstand that many miles immediately,” Gonzalez says.
According to Gonzalez, one of the biggest disadvantages of only doing long runs is that it will hinder your progression if you’re trying to improve as an athlete and bring your finish times down.
“The biggest downfall I see with athletes who try to get by with just their long run is that they become stagnant when it comes to seeing progress compared with athletes who are consistent in getting in their weekly miles,” he says. “It’s important to not only get in the weekly volume, but to also train at more than one intensity or pace, and those additional runs are what allow you to do that.”
Strength Training Guide
As Gonzalez noted earlier, you make key gains in the shorter weekly runs that sandwich your long run. It still holds true that the majority of your overall volume should be easy miles to allow your muscles to recover, but every run has a purpose, and the ones that come in the form of track, interval, or tempo workouts are what will help you build the speed necessary to hit a specific time goal.
That’s why it's key to be running In that same vein, having someone to hit the and those additional runs are what allow you to do that.&rdquo.
“The type of workouts someone is doing depends on the level and goals of the athlete, but even easy and recovery runs allow me to truly see where someone’s fitness is at, based on their heart rate data,” Ng says.
Additionally, even if you’re a newer runner who isn’t doing much speed work yet, increasing volume through additional shorter runs at an easy effort helps build consistent habits and confidence, DAA Industry Opt Out.
Shoes & Gear
1. Find a Coach
Both Gonzalez and Ng acknowledge that the average person has various commitments in their lives related to work and family, and oftentimes life happens and you aren’t able to complete a run on a given day.
However, they both note that the majority of the time, it’s accountability that’s missing when it comes to maintaining structure and following a training plan. That’s where a coach comes in, especially if you feel overwhelmed by different training plans available.
2. Get a Run Buddy
Gonzalez and Ng also suggest joining a running club to help with accountability and consistently, or finding a buddy whose schedule aligns with yours. This is especially helpful if you only have time to run in the early mornings but aren’t comfortable running in the dark alone.
In that same vein, having someone to hit the treadmill with at the gym can also help to summon motivation for something you might not get as excited about doing on your own.
3. Do What You Can
Ng would rather have his athletes fit in what they can if it means shortening an assigned run, or breaking up a run into two short runs (one in the morning and one in the evening), even if one run ends up being just 10 to 20 minutes long.
“Something is better than nothing as long as they are not feeling any discomfort or pain,” he says. “I understand people have to fit their runs in where they can, so [I support however they do it]. I also often recommend my busy athletes do their run as their commute.”
4. Find a Schedule That Works for You
One of the first orders of business for Ng and his athletes is for him to get an idea of their daily schedule, including which days they prefer to have off as rest days.
“I like to know what their ideal running and off days are, and as a coach, I do my best to stick to that schedule unless I feel like they need more recovery,” he says. That means you don’t always have to do your long runs on the weekends, either, if that doesn’t work for you. “It’s important to have training schedules fit my athletes’ lives versus having them adjust their lives to fit their training program.”
5. Find Your Training Roadblocks
ldquo;Your long run shouldn’t be the majority of your weekly skipping more than just a couple of runs, he’ll reach out to them to figure out what’s going on and find a solution.
“I’ll ask them how they are doing, both in their running life and life outside of running, and also ask if there’s anything I can do to help them complete their runs—like moving a workout to another day or taking a look at their new work schedule,” he says. Sometimes it’s as simple as fitting in a run in the morning, before distractions start.
Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
