Coach’s Corner: The Short Long Run, New Training Ideas
Whenever the topic of training comes up, the “long run” discussion is not far behind. How far do my long runs need to be? How many do I need to do? There is as much debate about the long run as any topic in running. No one would argue that a properly executed long run acts to build strength and mental toughness like few other aspects of training can. That said, this necessary evil can also bring the most hopeful runner to their knees in the blink of an eye. Hamstrings get tight, stress fractures set in and IT bands pinch and pull as you grind through the last miles of a long run.
It is truly an “x” factor in training that has as many old school philosophies as new ones floating around. I have always tended to go old school and say more is better and push your distance to the high side in order to set your body up for success at your goal distance.
This has caused injury and what I believe now might be some unneeded suffering on my part over the decades. It is only over the last few months that a simple yet innovative approach to the long run has caught my attention. It has turned my head to the point that I am going to implement this modern approach into my training for the New York City marathon this fall.
The Concept: It’s really pretty simple. Take your dream long run distance and divide by two! If your goal is to run a 20-mile long run for your next marathon, simply divide the distance by two and run twice. Yes, that what I said, make your long run a series of two long runs. Spread your long run over a 24-hour period of time. Instead of breaking your body down in a single session, run…rest…run.
There have been some great success stories using this two-run tactic. Folks from elites to first timers have found that volume can be increased and damage and injury kept in check by breaking it up. I will be jumping on the bandwagon and keeping you posted. Not brain surgery but yet a proposal that may take some serious discipline to actually implement.
Have you ever tried to break up your long run? What are your thoughts on changing it up on such an important aspect of training?
Run On,
(Coach Jerry has competed as an elite runner at virtually every distance over the past 20 years. He has PR’s of 2:35 marathon, 29:50 10k, 14:09 5k, 4:13 mile and 1:09 half marathon. He has also completed multiple Triathlon’s and conquered the Ironman. Jerry has coached at the High School level and coached Carnegie Mellon’s track and cross country team.)
I would prefer this from a lifestyle and injury prevention perspective. Thx for the validation that it can still “count” as a long run!
I break up my long runs all the time and I have never noticed a difference in my race times. Mostly I break up my long runs because I don’t have time to go for a 3 hour run so I squeeze it in where I can. My theory is that as long as you get the miles in your legs will remember what it feels like and you will be fine
Great idea. It’s something I’ve read about before and did one time several years ago, but it’s not something that was reinforced in my mind. Perhaps later this summer when people are in their peak weeks for marathon training, you should post a link back to this.
Skeptical but interested in trying this out.
I have not yet tried this. Might have to give it a shot. It is not always easy to get in a long run.
I think that’s definitely an interesting thesis but it would also be physically taxing on me to do two 10-miles in 24 hours. I feel like once I get started, I might as well go for all 20 in one go.
I guess to each his own but still, I might consider it for a shorter race distance.