The Science of the Long Run: Why It Matters More Than You Think

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors.Thank you to our sponsors:✨ Mizuno: Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/In this episode, you’ll learn:✅ Why long runs are beneficial✅ If fueling your long runs compromises adaptations✅ How to progress your long runs✅ How often you should do long runs at goal race pace✅ Cardiac drift, cadence, and other things to pay attention to on long runs✅ Terrain specificity during long runsIf you enjoyed this episode, you may like:🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS (10 July 2026)🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success (2 Jan 2026)🎧 Half Marathon Taper: It’s Not Just Less Running (27 March 2026)References🔬PMID: 38389144🔬PMID: 36173597🔬PMID: 40878015🔬 PMID: 40623829Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.Let’s stay connected:➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/