The long run (the longest run of every week) is one of the most important elements of training to race a distance event. The physiological benefits of completing a run that accounts for approximately 25% of their total miles for the week, or 90+ minutes, are astounding. Beyond the mental fortitude that comes from running a distance longer than your race distance (in the case of most events except the marathon) there are tangible physiological benefits of the long run. Cardiovascular endurance maxes out adaptation at 60 minutes (according to the American College of Sports Medicine), but in completing a long run every week you are also creating more dense capillary beds, which are the paths that transfer oxygen from the lungs via red blood cells. You are allowing your body to adapt to harsh conditions by pushing it for an amount of time that far exceeds the rest of the week's work.
Finally, you are creating a more efficient runner, if you are running with good form. Going for a long run creates a necessity to run efficiently (necessity breeds efficiency) because the cardiovascular system is taxed and your biomechanics are now your limiting factor for how fast and far you run.
Get the long run in and be stronger in the long run.
3k - 5k: 8-10 miles
5k - 10k: 9-12 miles
10k - 21k: 11-14 miles
21k+: 11-16 miles
Post long run is the perfect time to do some sort of recovery.
Before you run fill some dixie cups with water and stick them in the freezer.
When you return, peel back the top of the dixie cup to expose the ice and use that surface to massage your shins, calves, feet, knees, whatever may be aching. Treat yourself nice so you don't fall apart.
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