#59 - In The Long Run (What Happens During A Long Run)
In the long run, we are all looking for ways to be healthier today. In the long run, some may want to be run faster. In the long run, some may want to run further. While others want to run further and faster. In the long run, some just want to start moving again through walking. One thing that is important to know, is that you need that long run or walk. The long runs help build endurance, increase muscle power, build mental toughness and my favorite; helps creativity. Some dread going on long distance runs. While others find the long runs peaceful and relaxing. In this week's blog/podcast we will discuss the benefits of the long runs. We caught up with members of the Running Motivation FB group as they share what they experience during the long runs.
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Building Endurance:
When you’re running long, you’re developing greater aerobic endurance so your body doesn’t have to work as hard to attain the same performance level next time. The long runs strengthen your heart and open your capillaries, sending energy to working muscles and flushing waste products from fatigued muscles. To see this in action, start training with a heart rate monitor. I started training with a heart rate monitor and at first, my runs were slow. Over the course of about 4-6 weeks, I noticed that I was covering more ground at the same bpm’s. (beats per minute) Pretty sweet!
Increased Muscle Power: During long runs, your body recruits fast-twitch muscle fibers to help with slow-twitch tasks like running a half or full marathon. Doing a few speed drills on a Tuesday will work on that explosive muscle power. In this way on the longer runs, you would have more muscle fibers trained to get you through the marathon. Another great physiological benefit would include the increased number and size of mitochondria, which are the energy powerhouse of your muscles!
Mental Toughness:
Here is a great quote: “Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.”
In addition to building the necessary endurance and physically preparing you for running 13.1 or 26.2 miles, long runs get you ready for the challenge of staying focused and mentally strong to avoid hitting a point when your mind will start talking to you and asking questions like: “Why are we doing this?” “Shouldn’t we just stop right here?” Statements such as: “My legs are tired.” And “My whole body hurts.”
Long runs build your confidence as a runner so you’ll feel prepared to deal with these mental challenges. You will be able to draw off of the strength that you built through past distant runs.
From My Experience: When talking about the mental game, this is my wheelhouse. I must help my clients constantly breakthrough mental hurdles in order to get them to believe in themselves. I have found 2 strategies that help tremendously with the mental game for your long runs.
First, the run, walk, run method. This method eliminates that feeling of: “My body hurts all over” feeling. Taking strategic walk breaks helps with your overall production. People that try this actually take 7 minutes off of their marathon times. I met Jeff Galloway back in 2015 and I’ve been practicing this ever since. I talked about this in Episode #16 - Run, Walk, Run Conversation w/ Jeff Galloway
One mental hurdle you must overcome with this strategy would be your brain telling you that you should not be walking! I say again 7 minutes off of your time and you are not in pain afterward…….. Yeah, sign me up.
Second is the heart rate monitor training. We had a nice discussion about my experience with running my fastest ever half marathon with only running 9 miles as my highest miles during training. Episode #54 - Heart Rate Training For Long Distance Runs
In my fastest half marathon, I turned in an 8:16 mile in mile 13. I ran less yet I ran faster, due to running smarter.
The mental hurdle that you must overcome with this strategy would be, your brain saying: “I only need to run 9 miles in order to cover 26.2, no way!” Work smarter not harder it’s true. If you are a parent and would like to take back your weekends by running less, and you also would like to eliminate those minor aches and pains, then try it sometime. Fall marathon training is happening now, so there is no time like the present.
Creativity: Not only does running improve your brain power by encouraging the growth of grey matter directly (which is linked to memory), the aerobic nature of running boosts your brain with oxygen, which improves your cognitive skills. This makes you more creative, more efficient, and, in a nutshell, a better writer. (Why, thank you, running!)
Personal Experience: I have come up with some of my best ideas during the long run. It was during a 14 mile long run in December 2018 that I had the idea to start a 7-Day Keeping It Real Health Challenge on January 1st, 2019. That one idea helped Jamie Burke lose 50lbs in 2019. Jamie was the first one to take me up on the challenge. Jamie lost 2lbs during the first 7 days, 12lbs in the first 30 days, and 50lbs within the year. Along the way, countless others have taken the challenge and found similar results. A long run can change someone’s life! (Hear The Jamie Burke Story In Episode #18 Intermittent Fasting Stories (The Jamie Burke Story)
It was a long run that got me to think of a question to ask a question within this Facebook group that I belong to. The question was this: “If I recorded a podcast called: In The Long Run…. fill in the blank for me On Long Runs _______________”
Let’s see some responses.
Running Motivation Facebook Group Comments:
Julie Pfister: On long runs, I think "why do I do this to myself" 🤣🤣
Seriously though, on long runs, I zone out to new music most of the time!
Vasanth: In the long run I just enjoy nature.
Barbara Seckler: On long runs, I sometimes have to poop 💩 🤣 Jeff Wood echoes her sentiment
Michael Hessler: On Long Runs, I can feel some of my old injuries giving me reasons to stop, but the fun is pushing through and silencing every ache and pain.
Helen Sepp: I feel like a superhero 🦸♀️
Mark: I listen to true crime podcasts
Vincent: I enjoy every km that I pile up lol
Alina: Sometimes It’s like a bell curve 😅
Deborah Barratt: On long runs, I remember that I prefer short ones 🤣
Danyell Hord: On long runs, I find me again!
Vic Correa: In the long run I plan how to save the world.
I found these comments very amusing and helpful to get a glimpse into other people's mind during the long run. It is my hope that you found this post entertaining and helpful. If so please leave a comment below. Fill in the blank for us. “In Long Run ____________”
Perhaps I may see “In the long run…. I listen to Keep Calm and Run To The Best You (The Podcast)
Have a great day!
-Coach Tadris
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