081: Why should I do a long run, and how far should it be?

In this episode we thoroughly discuss the concept of the long run.  We cover the physical and mental benefits from a scientific and anecdotal point of view.  If you do not currently have a long run regularly in your training schedule, after about 20 minutes, you will understand why you should. The back half of the show goes into the details on how to schedule the long run, how fast to go during the long run(probably slower than you are currently running for a long run) and how far the long run should be.  This last question was actually the reasoning behind the show, as a friend asked why she had to run 9 miles when she was only going to race 6.2 miles. Finally, we go into what I like to call long run bonuses.  These are workouts that you can sneak into your long run for either extra benefit or for the same benefit over a shorter amount of time.  They should not be done every week. They should be treated as an additional workout and therefore should be preceded and followed by recovery days so your body can make the amazing adaptations it is being set up to make.   Here are the long run add-ons Drop the pace over the final 1-3 miles down toward half marathon or 10k pace Add surges in the middle of the run- 8 sets of 2 minutes on/2 minutes off Add surges at the end of the run Add strides after the long run Mid distance long run at marathon pace Resources:  Our Favorite Products to Make Healthy Living Easier - find our favorite plant-based protein supplements here Our Coaching Programs We have SHIRTS! Show your Real Life Runner Pride! Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!     Thanks for Listening!! Want to support the show?  Check out our options here! If you have a topic you would like us to talk about, please send us an email at [email protected]  or [email protected]  Come find us on Facebook and Instagram and say hi!  There is an Instagram page for the show @realliferunners, and we each have a personal account now - follow Kevin @kevinbrown.rlr or Angie @angiebrown.rlr to see what they're up to in running and life! Click here to request to be added to our private Facebook tribe! Leave an honest review on Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.