The Long Run

The Proposal: A Long Run

In one of my community running groups, someone posed an intriguing question:

"I would like to run 20-25 km on a Sunday at a slower pace, say 6:30 per kilometer. Are there others who would like to join? We could start with 15 km now in September and increase the distance every Sunday."

Nine people expressed interest, so on the surface, it must seem like a reasonable idea. But this suggestion raised some important questions for me, particularly regarding the percentage of weekly mileage this long run would represent and whether it's suitable for runners whose long run pace is 6:30 per kilometer.

The 20-25% Rule: Jack Daniels’ Guideline

Esteemed coach Jack Daniels suggests that long runs should comprise 20-25% of your total weekly volume. So, to "earn" a 20-25 km run, you’d need to be logging 80-100 km per week. But why does Daniels recommend this limit?

1. Balance Between Volume and Intensity

• Preventing Overtraining: If long runs make up too much of your weekly volume (e.g., 30% or more), the stress on your body increases significantly, raising the risk of injury, burnout, and fatigue. By keeping long runs within the 20-25% range, Daniels ensures that runners have enough energy and recovery time for other key workouts like tempo runs, intervals, and distance runs.

• Maintaining Overall Quality: This guideline helps runners complete long runs without compromising the quality of their other training sessions. High-quality workouts focusing on speed, threshold, or VO2 max are crucial for overall improvement, and overemphasizing the long run can detract from these sessions.

2. Physiological Benefits

• Endurance Development: Long runs are essential for building aerobic endurance, which is the foundation of distance running. They stimulate important physiological adaptations such as increased mitochondrial density, enhanced capillarization, and improved fat metabolism.

• Glycogen Storage and Utilization: During long runs, your body becomes more efficient at utilizing and storing glycogen, the primary energy source for prolonged efforts. The 20-25% range strikes a balance by allowing time to deplete and replenish glycogen stores, crucial for optimal performance and recovery.

• Muscle and Tendon Adaptations: Long runs also strengthen muscles, tendons, and ligaments, making them more resilient to the repetitive stress of running. Keeping the long run within a reasonable percentage of weekly mileage helps stimulate these adaptations without risking overuse injuries.

3. Practicality and Sustainability

• Consistency in Training: The 20-25% rule helps maintain consistency in training by preventing excessively long recovery times after long runs. If a long run is too taxing, it might disrupt the regularity of training.

• Psychological Benefits: Long runs that are disproportionately long compared to the rest of the week's training can be mentally daunting, leading to burnout or dread. The 20-25% guideline makes long runs more manageable, keeping runners motivated and mentally fresh.

4. Customization Based on Experience and Goals

• Flexibility for Different Levels: While the 20-25% rule is a general guideline, Daniels acknowledges that it can be adjusted based on the runner's experience, goals, and response to training. More experienced runners might push toward the higher end of the range, while those building their base might stay closer to 20%.

• Adaptation Over Time: As runners progress, their bodies become better adapted to handling longer distances. This guideline allows for gradual increases in long-run distance, aligning with the principle of progressive overload, which is key to long-term improvement without injury.

Exceeding the 25% Rule: Are There Justifiable Reasons?

In some cases, exceeding the 25% rule might be justifiable, particularly in training for high-level athletes. Here are some examples:

1. Aerobic Base Development (Arthur Lydiard):

• Lydiard advocated for very high mileage during base training phases, often exceeding 25% in long runs, to build a strong aerobic foundation, which he believed was crucial for distance running success.

2. Efficient Fat Metabolism (Hadd):

• Hadd emphasized long, steady-state aerobic runs, which might push beyond the 25% rule to enhance fat metabolism and develop a robust aerobic engine, essential for marathoners.

3. Context and Individualization (Steve Magness):

• Magness suggests that in certain contexts, such as ultramarathon training or for highly adapted runners, exceeding the 25% rule might be appropriate to prepare for race-specific demands.

4. Aerobic Base Building (Phil Maffetone):

• Maffetone's method sometimes involves longer, low-intensity runs to develop aerobic capacity, which could result in long runs comprising a larger percentage of weekly mileage.

However, it’s important to note that these coaches are primarily focused on developing high-level athletes. So, for most novice runners, the question remains: Is it necessary to push beyond the 25% rule; I would argue not. I would argue that you can go much lower. We need to consider what adaptation we are trying to solicit and then what is the most appropriate stimuli - it’s all about mitochondrial function.

Mitochondrial Function: The Key to Aerobic Training

At the core of aerobic training is improving mitochondrial function. Mitochondria, often called the cell’s powerhouses are essential for producing energy during sustained activities like running. The more mitochondria you have, and the better they work, the more efficiently your body can produce energy, allowing you to run longer and faster.

Understanding the 6:30/km Pace: A Reality Check

Let’s take a step back and consider a long-run training pace of 6:30 per kilometer. For an individual running at this pace, the mitochondrial function and overall aerobic development level are not likely to be highly advanced. To put this into perspective, let's consider equivalent race times:

• Marathon: ~3:58:27 (5:39/km)

• Half Marathon: ~1:55:22 (5:28/km)

• 10k: ~52:00 (5:12/km)

• 5k: ~25:04 (5:01/km)

For someone with these times, running 20 kilometers at 6:30/km would take about 2 hours and 10 minutes, and 25 kilometers would take approximately 2 hours and 42 minutes. For a novice runner exceeding the 25% rule on long runs could pose significant risks, including injury and overtraining.

Shorter, More Frequent Sessions (Including Cross-Training): A Better Approach for Novice Runners?

Given the lower pace and potential for extended time on feet, shorter but more frequent running sessions, supplemented with cross-training, could be a more effective approach than long-duration runs. Here’s why:

1. Maximizing Mitochondrial Signaling

• Sweet Spot for Mitochondrial Response: Research suggests that mitochondrial signaling is most effective during exercise sessions lasting between 30 and 60 minutes. By doing shorter runs within this time frame, you can maximize the stimulus for mitochondrial growth and efficiency without overwhelming your body with fatigue.

• Frequent Stimuli: Mitochondrial adaptations respond well to regular, repeated signaling. Running more frequently (e.g., twice a day with shorter sessions) can reinforce these adaptations more effectively than one long run, ensuring consistent training stimuli and encouraging continuous aerobic development.

2. Incorporating Cross-Training

• Non-Weight-Bearing Activities: Cross-training activities like swimming, cycling, or rowing can provide excellent mitochondrial stimulation without the impact stress of running. This allows for aerobic development and mitochondrial signaling while reducing the risk of overuse injuries.

• Complementary Training: Cross-training can be especially beneficial on days when running might not be advisable due to fatigue or soreness. It helps maintain consistent aerobic training while giving the joints and muscles a break from the repetitive impact of running.

3. Reduced Risk of Injury

• Lower Physical Stress: Shorter, more frequent runs, combined with cross-training, distribute the training load more evenly, reducing the risk of injury. This is particularly important for novice runners who are still building up their endurance and resilience.

• Easier Recovery: Shorter runs and cross-training sessions allow for faster recovery, enabling more frequent training without excessive fatigue.

4. Building Consistency and Habits

• Frequent Running Builds Routine: Shorter sessions help build a consistent routine, crucial for long-term running habits and steady improvement.

• Mental Approachability: Shorter runs and varied cross-training activities are less mentally daunting, making it easier for novice runners to stay motivated.

Supporting Research and Coaching Philosophies

The idea of shorter, more frequent runs, supplemented by cross-training, is supported by research and several well-respected coaches:

1. Dr. David Bishop:

• Bishop’s research on mitochondrial biogenesis suggests that shorter, frequent bouts of exercise can be highly effective for promoting mitochondrial adaptations.

2. Steve Magness:

• Magness advocates for the use of varied and frequent training stimuli to enhance mitochondrial function and overall endurance, particularly for novice runners.

3. Arthur Lydiard:

• Although his approach has a high weekly volume, Lydiard’s philosophy also incorporates frequent aerobic runs, aligning with the idea of maximizing aerobic adaptations through regular stimuli.

4. Hansons Marathon Method:

• The Hansons Method emphasizes shorter long runs combined with frequent sessions to build cumulative fatigue, supporting the concept of achieving endurance gains through consistent, moderate-intensity training.

Conclusion: Rethinking the Long Run

While the long run is a staple of distance running, for many novice or developing runners, particularly those running at slower paces, shorter, more frequent sessions, supplemented by cross-training, maybe a more effective and sustainable approach. Prioritize training frequency and accumulated volume over any single over-distance session.

Supported by research on mitochondrial adaptations and the philosophies of coaches like Steve Magness, Arthur Lydiard, and the Hanson brothers, this approach offers a balanced, less injury-prone path to building endurance and improving overall running performance.