A long run is a running session with a much longer distance or duration compared to regular daily running workouts. This type of training is usually a key element in programs for middle- to long-distance runners, including 10K, half marathon, and marathon training.
According to SJMSS, a long run is not intended to focus on speed, but rather to build physical and mental endurance and improve the body’s metabolic efficiency during prolonged running.
As a first step in designing a training program, understanding the benefits and preparation for long runs will help you run in a more structured way. Here are some of the benefits and preparation steps.
Benefits of Long Run
A long run is a training component that plays a role in building a stronger foundation of fitness. If done consistently, long runs can support improvements in overall health.
Here are the health benefits of long runs that you can use as a reference to get maximum results:
1. Reducing the Risk of Heart Disease
Long runs help the heart work more efficiently, improving cardiac output and blood flow throughout the body. This benefit is consistent with findings from a study published in the BMJ Journal.
The BMJ Journal shows that runners have a 27% lower risk of death and a 30% lower risk of death from heart disease compared to people who do not run regularly.
This proves that long runs not only improve performance, but can also play a role in maintaining long-term heart health.
2. Weight Loss
Another benefit of long runs is that they can support weight loss. According to the JAMA Network, this type of exercise is most effective when done consistently for 150–300 minutes per week and combined with proper nutrition.
In a one-year study, Sports Medicine also reported that this routine can reduce body weight by about 3.3 kg.
In addition, long runs can reduce body fat by around 2.7%, lower resting heart rate by about 6.7 bpm, and decrease triglyceride levels by approximately 16.9 mg/dL.
This shows that moderate to high-intensity long runs can burn a significant number of calories, reduce harmful abdominal fat, and help suppress appetite.
3. Increasing Fat Burning
According to IJMS, long runs help increase the number and efficiency of mitochondria as well as fat-burning enzymes in the muscles.
This makes the body more adapted to using fat as an energy source at low to moderate intensities.
When fat utilization becomes more efficient, glycogen stores can be preserved for longer. As a result, fatigue appears later, and runners are able to maintain better performance during long-distance running sessions.
4. Maintaining Mental Health
Long runs not only provide physical benefits, but also offer benefits for mental health.
IJERPH explains that regular running can be a natural way to manage stress and maintain emotional balance.
When the body moves during endurance sessions, hormones such as endorphins are released, providing a feeling of relaxation and helping reduce anxiety and stress levels.
IJERPH also adds that these benefits are not only temporary, but also help build long-term psychological resilience.
5. Maintaining Metabolic Health
According to the Mayo Clinic, long runs play a role in maintaining metabolic health. This activity helps regulate body weight by increasing energy expenditure and improving body composition over the long term.
In addition, long runs improve insulin sensitivity, allowing the body to use glucose more efficiently as an energy source.
When long runs are performed consistently and combined with a balanced diet, the benefits become even greater.
The risk of metabolic conditions such as hypertension, insulin resistance, and type 2 diabetes can be reduced because the body functions more stably in managing blood sugar, blood pressure, and overall metabolism.
Long Run Preparation
A long run session requires proper preparation so that the body can cover long distances effectively.
For beginner runners, knowing how to build endurance for long-distance running is an important first step to training safely and effectively.
Proper preparation also helps build a strong physical and mental foundation before taking on more challenging distances. Here are several things to pay attention to so your long run session delivers optimal results.
1. Adequate Hydration
Nutrition recommends adequate fluid and electrolyte intake to replace fluid losses and maintain optimal cardiovascular function during a long run.
One way to stay hydrated during a long run is to bring ready-to-drink water, such as AQUA 600 ml.
AQUA 600 ml comes in a practical package with an easy-to-open and closed cap, reducing the risk of spills.
Its convenient size, neither too large nor too small, makes AQUA 600 ml easy to store in a bag when doing outdoor activities.
Hence, you can stay hydrated without worrying when thirst arises in the middle of your activity.
2. Meet Nutritional Intake Needs
According to Nutrients, it is recommended to consume easily digestible carbohydrates 1–3 hours before a long run, such as bread, bananas, or energy gels.
For long runs lasting more than 90 minutes, consume 30–60 g of carbohydrates per hour depending on your body’s tolerance to delay glycogen depletion.
In addition, for those participating in long-distance races, a carbohydrate-loading strategy in the days leading up to the event has been proven effective in increasing glycogen stores before competition.
3. Increase Distance Gradually
SJMSS recommends that beginners increase distance and duration gradually so that the musculoskeletal system has time to adapt.
As a guideline for recreational runners, weekly total distance should ideally not increase by more than about 10%, and sudden spikes in long run distance should be avoided to minimize the risk of injury.
4. Use Comfortable Shoes
Wearing comfortable shoes during a long run is an important part of preparing for long-distance running.
The right shoes can absorb impact, support the arch of the foot, and maintain stability during movement, reducing the risk of injuries such as plantar fasciitis, knee pain, or blisters.
In addition, well-fitting and comfortable shoes help you maintain good running form, making long run preparation more effective.
Staying hydrated during a long run is also crucial. To ensure the quality of the water consumed, AQUA is a suitable choice because it is 100% safe from physical contaminants, pathogens, and chemical substances.
