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Some runners love it. New runners tend to fear it. So what’s this mythical workout really about? For many runners, including myself, a Saturday or Sunday long run is the constant element of the week, setting a rhythm both physically and mentally. A tried and true component to building strength and endurance, long runs are part of most training plans, no matter the race distance. In fact, even without a race on your horizon, there are still lots of reasons to keep running long. You might even learn to look forward to it. I know I did. There’s a lot to cover, so let’s break it down.
The long run is a common workout, but it’s not the same for everyone — and that’s a good thing. You should adapt your long run to fit your running experience and goals. If you’re a first-time runner hoping to run a 5k, your long run may be only 30 minutes. If your goal is a marathon, your long run could build up to several hours or 20 miles, depending on your plan.
Though the distance may change for people, most plans recommend that you do your long runs at an easier effort. The pace should feel comfortable, even easy, for most of the run.
In my own past marathon build-ups, I found that if I completed two long runs of 20-22 miles, I felt prepared for race day without feeling overworked and stale. But I didn’t do those runs back-to-back, usually adding mileage every other week and backing off in between. So my Saturday runs would go something like 16, 18, 16, 20, 16, 22 in the last six weeks before tapering for the race.
Every person and goal is different, but this pattern of slowly adding time or miles to what you’re currently doing is easy to adapt to your specific goals.
Despite individual approaches, the benefits of a weekly long run are universal. Danny Mackey, head coach of the professional Brooks Beasts, offers three physiological benefits of a weekly long run:
Improving these areas can help you run farther, faster, and with less effort, all of which lead to better times and improved fitness.
Right now races everywhere are cancelled. As someone who loves the rhythm of training, racing, resting, and starting to train again, the COVID-19 pandemic jolted me out of my sense of routine. But even though I’m not training to race, the consistency of a weekly long run has been weirdly comforting.
A long run is an extended physical effort that recharges my brain. It’s time to digest the week before and ponder the week ahead. Because my work at Brooks is a regular 9-to-5 office job — well, home office during this time of COVID-19 — my weekend long run offers a chance to dedicate my morning to running without needing to rush to work once I’m done.
Though there are virtual race options out there, thinking of your long runs as a goal in and of themselves can be a good way to set and achieve goals without the structure.
Gradually increasing your time or distance each week is a smart way to make progress without increasing the risk of injury. As Mackey says, “You can always run longer later, but if you get hurt, you will not be running anything!” One method runners can use is to increase your time or distance by about 10-15 percent each week. “Usually every other week we add in 1-2 miles depending on the athlete’s training history,” says Mackey.
The difference between running for time or running for distance is up to you. Some runners enjoy running based on time because there’s less pressure to hit certain mileage if you’re extra tired. Some runners choose distance-based running because they enjoy checking off the miles and seeing it add up. If you’re not sure what you prefer, try spending a week with each method and see which you enjoy more.
Both methods will lead to improvements if you stay consistent. You’re also more likely to see your endurance increase if you’re including other fundamentals into your training such as strength training, form drills, and 1-2 hard runs during the week.
Watching yourself improve over time is a huge part of why long runs are so rewarding. I remember training for my first half-marathon and getting such a sense of satisfaction from going farther or longer than I’d ever run before — and then breaking that barrier again just a week or two later.
No matter how much you love running, spending a long time on your feet can start to feel monotonous. You run out of podcasts. The weather takes a turn for the worse. Your feet hurt. Your brain is tired of overanalyzing the lyrics to Lizzo’s latest single — or maybe that’s just me.
Luckily, when things aren’t clicking or the idea of waking up early on a weekend seems unbearable, there are a few things to try that can help snap you out of your funk:
Just like preparing for a race or any other workout, there are some things you can do to make your long runs a little easier.
It’s not lost on me that this essay is pretty long. In this case, writing imitates running, which feels right to me. Learning to love the long run — or at least tolerate it — will help your running even as your goals change along the way. Long runs can be tough, but that’s exactly why they’re important. Your heart, lungs, and legs will thank you for always keeping a long run in the mix.
Brooks Staff Editor and Writer
A staff writer and editor at Brooks, Katherine has been an avid runner for nearly 20 years. She’s learned from some the best runners, coaches, and sports scientists in the biz. She has also shown up to many meetings in split shorts.
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