The Long Run Is Not LSD! How to Vary Your Long Runs

  Рет қаралды 76,735

StrengthRunning

StrengthRunning

3 жыл бұрын

Not all long runs should be done slowly! Here's how to vary your long run.
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For most runners, the long run is the most important run of the week. It builds endurance, improves economy, helps you improve fuel efficiency, and makes you stronger. But not all long runs should be run slowly. In fact, some types of long runs can include more quality running.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Пікірлер: 95
@zeeshan.khan1993
@zeeshan.khan1993 2 жыл бұрын
1. Incorporate hilly terrain 2. Fartlek long runs ( quarter and half) 3. Progressive long run ( quarter and half)
@TheSandkastenverbot
@TheSandkastenverbot 3 жыл бұрын
Fartlek longrun sounds like taking an ice bath when you're already shivering. But I'll give it a try :-)
@StrengthRunning
@StrengthRunning 3 жыл бұрын
Haha, I like that analogy!
@stevenkasower8705
@stevenkasower8705 3 жыл бұрын
Jason, Thank you for the "salad" of long run ingredients. I am going to include them all through time (except hill work as I live and run in a very "flat" place). I have been running for over 40 years and am in my early 70s and healthy. I have never taken running as seriously as I have as a result of the pandemic. This year, adding fartliks to my 3 to 5 mile runs shows that they have benefitted both my speed and endurance as you described. I have started to include longer 6 and 7 mile runs once per week (I run 4 times per week). So, i will get back to you on this in about 6 months. One last word about getting older. I certainly have a harder time getting to and remaining in shape. Addionally, I run slower today than I did when I was 50 years old. Still, I would say, I am in better shape today aerobically than I was back then when I ran (jogged?) and attended an aerobic class 5 days per week. We can never give up folks!
@jordansnyder8001
@jordansnyder8001 2 жыл бұрын
How’s it going?
@mihailmilev9909
@mihailmilev9909 2 жыл бұрын
@@jordansnyder8001 same
@lisarunsfast7368
@lisarunsfast7368 3 жыл бұрын
Just got back from my long run of 9 miles. Haven’t done any long runs in a while and it really shows! My legs are tired! Long slow is all I can do now, but look forward to throwing in some speed as I get stronger. I definitely need more of these runs!
@GTE_Channel
@GTE_Channel Жыл бұрын
Long and slow is very good to build endurance. How are you doing now, one year later?
@genemoberly2977
@genemoberly2977 3 жыл бұрын
Thank you!Very helpful!!!
@kamilj7526
@kamilj7526 3 жыл бұрын
Very great information!!! Thank you!
@karissacoulter4936
@karissacoulter4936 2 жыл бұрын
Really enjoyed the information given, thanks!
@alexhill2953
@alexhill2953 3 жыл бұрын
Great video - thank you!
@cpruns4501
@cpruns4501 2 жыл бұрын
This was great!! Thank you.
@malakyenero9423
@malakyenero9423 3 жыл бұрын
Thanks for the info
@stevelafler
@stevelafler 8 ай бұрын
Coming off a 35mpw build, and just signed up for a March marathon, your videos are very helpful as I look to build volume.
@roustabout4fun
@roustabout4fun 3 жыл бұрын
Good Stuff!
@UltraTrailSteven
@UltraTrailSteven 3 жыл бұрын
Great stuff! I really like hilly long trail runs.
@liambruhz
@liambruhz 3 жыл бұрын
My favourite is negative splits! Usually takes me a little while to settle into a pace. Plus it's good practice for racing. Teaches you to run faster on tired legs :)
@runningwithjane
@runningwithjane 3 жыл бұрын
Me, too! I listen to podcasts the first half and music for the second half for this very reason!
@runningwoman7207
@runningwoman7207 3 жыл бұрын
Just got back from my long run (11 miles) felt wonderful out there this morning.....warm but drizzled the entire time! I had negative splits on this run 😄
@Runner-Boy
@Runner-Boy 3 жыл бұрын
Lol I did 10k lol first time this week
@ExJapTer
@ExJapTer 4 ай бұрын
Good stuff.
@barbarus740
@barbarus740 3 жыл бұрын
Great video as always - I've learned so much from you and your advice is always actionable. Houseplants looking excellent too!
@JasonFitzgerald
@JasonFitzgerald 3 жыл бұрын
I love it when people notice my plants! :)
@RobertJones-hm4zt
@RobertJones-hm4zt Жыл бұрын
Great info about something I’ve wondered about: varying my pace on a long run vs. “slow and steady wins the race.” I’ve noticed that short bursts of speed seems to make me feel better for a few minutes, but have wondered if it hurts my overall endurance for that run. Thanks for the video.
@arthurlux1975
@arthurlux1975 2 жыл бұрын
Thx for the video, incorporated the fartlek in todays long run. Have been using this technique in the past without knowing that it had a name - so learned something new today. thx for that
@jenniferchoi7027
@jenniferchoi7027 10 ай бұрын
I just finished my lr and watched this rt b4. But only had time to watch part of the video. The light 💡 went off when you said to try the Hilly LR. I tried that with a combination towards the end (4 miles) of my 12 miler -Fartlek LR. And it did refresh my legs, which were getting tight. I was doing the Fartlek somewhat intuitively-not knowing that you created a Fartlek lr. My legs still felt tight but not as tight as it felt as though I woke them up. TY for your tips and information about how to vary my lr. Variety is the spice of life!😀Training for a 1/2 and a full , Bank of America Chicago Marathon.
@msfkmsfk
@msfkmsfk Жыл бұрын
I think I know how I'm going to plan my run training now. He also said that "A little bit will accomplish a lot." I will remember that and that is especially true if you combine that mentality with consistency and a good honest effort on a daily basis but that doesn't mean that you have to kill yourself all the time either. But yeah I'll try and do one or two long runs a week for a 15 minute duration. (Yeah I know its patheitic but at least its something and at least I can run a little over a mile and I'm approximately 195 to 200 lbs). For the rest of my runs I'll keep them at 7 minutes or about half the duration or distance of my long run I'll try and do strides for at least a couple times a week and I'll cross train with walking, rucking, swimming, aqua jogging, and stationary biking. I'd really like to thank this strength running channel for helping me plan out my run training because I definitely want to be a better runner just so I can be leaner and healthier all around because endurance is a pretty big weakness of mine. It used to be a strength back in high school when I was doing cross country but even then I still didn't know how to pace myself or how to train properly. In fact the only reason why I could do 4 mile runs so consistently back then was because I weighed under 145 lbs back then and I did some run training with my dad before I got to high school. Not to mention I ran consistently during my high school's summer training program.
@Mercury688
@Mercury688 Жыл бұрын
Yes!!!! Thank you for talking about hilly runs. I have no choice but to run on hills where I live and this was great. I feel better about my slow speed after hearing all this lol
@19Ricky9
@19Ricky9 Жыл бұрын
I usually run like 8-8:30/mile on my easy runs in the flat place where I live. When I went to my grandparents house in the mountains over the summer, where the terrain is very hilly, I would average like 10min+ pace. As long as the effort is there, the pace really doesn't matter and in fact you definitely get better training on the hilly terrain, so keep at it my friend!
@dbo4506
@dbo4506 Жыл бұрын
I do the later progression long run. It’s really enjoyable. It’s nice finishing a 20k run with a few kilometres closer to 5-10k pace
@klapaucius515
@klapaucius515 10 ай бұрын
Negative splits baby!
@natechenry
@natechenry 3 жыл бұрын
About to attemp a 10k run today. I only usually do 3.10-4 miles. I definitely should be stepping it up.
@StrengthRunning
@StrengthRunning 3 жыл бұрын
Those 3-4 mile runs will feel so easy after consistently running long!
@Kelly_Ben
@Kelly_Ben 3 жыл бұрын
Thanks for this! I've been trying so hard to keep my long run easy, and have worried I'm reducing their efficacy by doing the hilly routes i "enjoy". I'll try throwing in more fartlek too!
@zeeshan.khan1993
@zeeshan.khan1993 2 жыл бұрын
I run in a 1200m track around my university... it has some sort of elevation in 50 percent of the track, including a really steep 100m ... it's awesome.. I run around 10 laps for the long run
@Leeroy49
@Leeroy49 3 жыл бұрын
I love negative splits :) the best thing is if you can get it in a race.
@StrengthRunning
@StrengthRunning 3 жыл бұрын
Hell yeah
@19Kamau79
@19Kamau79 3 жыл бұрын
I used to be in strength sports for 23years before I started distance running and after all longruns I've seen best progress in middle distance 800m, 1000m, 1500m and 1mile as I've got native speed which I can hold longer than before.
@alissonbrazilianrunner
@alissonbrazilianrunner 3 жыл бұрын
Nice
@QronoZ713
@QronoZ713 3 жыл бұрын
I want to pitch an idea, how about doing an analazys of training diaries of top runners, leading up to some of their best races/performances? Would be interesting to see the different ways you can train, as sometimes it feels like only one type of training is the way. Everybody around me trains like the Ingebrigtsens right now lol...
@runningwithjane
@runningwithjane 3 жыл бұрын
The long run that "put the tiger in the cat" for me was a 21-miler with 3 x 5k @ marathon pace. So tough, but it sure made me ready! Today's 20-miler long run though was just an LSD...after a recent calf injury I was thankful to be able to get the time on my feet in a healthy way.
@Runner-Boy
@Runner-Boy 3 жыл бұрын
LSD ? WHAT THAT MENA
@runningwithjane
@runningwithjane 3 жыл бұрын
@@Runner-Boy "long slow distance"
@styx85
@styx85 Жыл бұрын
What drugs I ingest before my runs is none of your business, thank you very much.
@StrengthRunning
@StrengthRunning Жыл бұрын
😆
@Shevock
@Shevock Жыл бұрын
I like the idea of a timed interval long run, maybe one every month or two.
@XX-is7ps
@XX-is7ps 2 жыл бұрын
Have you not misunderstood/misrepresented fartleks a little bit by presenting them as set repetitions/intervals? The way you describe them is not fartlek, it’s just an interval session - fartleks as I understand it is meant to eschew a predetermined structural prescription and introduce an element of “play” where you simply do higher intensity spikes in response to events or terrain - sprinting every time you see a red car for instance, or lifting the pace if you reach an incline, or just because you feel good and want to go hard for a bit.
@Pitichou37
@Pitichou37 Жыл бұрын
You're are right. Fartlek is - originally at least - running at various paces, without using any watch or stopwatch, focused on your running sensations and will to accelerate, slow down, focus ok speed, strength or recovery. It is originally intended as a form of group training. It was an intuitive approach, which also makes it non-scientific. It has since evolved to different forms, mostly based of proven methodologies. The modern definition of fartlek has evolved, as described in this video.
@GFCoyleWVU
@GFCoyleWVU 4 ай бұрын
I did my first fartlek of my first full marathon training block last week and I used the chorus of whatever song I was listening to as my cue to pick up the pace. Dropped back into a slower pace for the verses. It was fun, but I probably ran too fast and in too hilly of an area, so I was huffing and puffing (comparatively, at least) for the final third.
@nichole2757
@nichole2757 2 жыл бұрын
I like pushing to my 1/2 marathon pace up hills and slowing to easy pace for downhill sections until my HR is back into zone 2, then it’s back up the next hill hard and back down again. Keeps me distracted and allows me to clear lactic before pushing hard again
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
I invested that alternate paving.
@Glauberoliveira1409
@Glauberoliveira1409 3 жыл бұрын
Progressive long run is the harder onde for me, specially because of the hills during the course.
@jonb9194
@jonb9194 3 жыл бұрын
Good ideas for long runs and any run actually. However, any discussion of a run lasting over 45 minutes should include the effects of cortisol and other hormones that keep the blood sugar up while scavenging the body for fuel. Any athlete needs to balance the positive effects of the workout with the negative effects from physical strength loss due to the natural elevated breakdown hormones, which begin after 20 minutes and keep elevating. Also, immediate food intake after the run to raise the blood sugar and turn off the breakdown hormones should be discussed.
@ryanmiskin8925
@ryanmiskin8925 Жыл бұрын
I like to do pyramid runs for my long runs, maybe just 5-6 miles long for me (I only race 5k's, for now). I'll start off pretty easy first mile, HR around 140 for the mile, and in the middle I'm hitting 10k race pace for one mile, then taper off and end with an easy pace.
@Dunky80
@Dunky80 2 жыл бұрын
How often should you mix up the long run? Should we be doing one every other week from an Easy pace long run
@scottbarker9058
@scottbarker9058 Жыл бұрын
thank you so much 4 this advice..im 65 n have been running every day now 4 goen on 2-months....im practicing 4 the eugene half mar. up here in oregon..im on a 10 day sch..my long runs are always 13,1 miles...im taken your advice 4 next weeks long run..areobic 4 the 1st half ..then progressing in3 threshold..then anerobic the last mile or so???what do you think??im plannen on winning me age groop???
@running-man9138
@running-man9138 3 жыл бұрын
I do the fartlek long run ,always feel better afterwards 👍💪
@xtamhor
@xtamhor 3 жыл бұрын
What I really like once a week ks a long sleep.
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
My best training came when I did 3x10miles a week v.s. 20miles longvrun once a week..I got faster with ten milers and more endurance more efficient..less tiredness..but long enough to gain endurance
@jamesgoodwin7742
@jamesgoodwin7742 3 жыл бұрын
10 miles is still a long run though. And 20 is overkill for all but elite runners training for 15k and up.
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
Ten miles is doable for most marathon trainers .I used this for 100 mile training .maybe not enough but saved my legs for 50 mile running. 100 milewhole other animal..point is I got faster. With 20mileruns actualy get slower .
@nottherealfeargplsdontbanm3149
@nottherealfeargplsdontbanm3149 10 ай бұрын
Thanks for the info. I’ll supplement the LSD then😊
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
Pacing
@joaqpani8719
@joaqpani8719 2 жыл бұрын
How could I get in touch with you coach? Best from Mexico City!
@alexm1841
@alexm1841 Жыл бұрын
I walk out of my door and there are crazy hills all over. I was running 9-12 minute miles at pace and then when I entered my marathon that was mostly decline, I was running 7:30 miles lol had to force myself to slow it down
@CaptainBrash
@CaptainBrash 3 жыл бұрын
the long run is my total favourite but my cardio is better than my bodies ability to run, so i end up going too long and hurting myself! (stupid i know, in the process of sorting my mindset out)
@boathemian7694
@boathemian7694 3 ай бұрын
All my runs are hilly living in Maine lol
@eduardosandoval8303
@eduardosandoval8303 3 жыл бұрын
I have a problem with negative splits is cardiac drift. When I try them at the end of my long run the cardiac drift takes me out of my easy heart rate zone. Shall I ignore the cardiac drift?
@robpalmer3919
@robpalmer3919 3 жыл бұрын
yes , as HR is estimating effort (in this case pace) but would try to keep in lower section of next zone and pace accordingly , drift is a concept related to non pace factors like hydration , heat and endurance capacity.
@joetruelove2770
@joetruelove2770 3 жыл бұрын
How do you feel about a long distance walk ti build endurance. I walked 36 miles in about 12 hours on Saturday over mixed terrain, the first 15 miles were all off road, rough tracks with lots of elevation. The rest was much flatter but incorporated road and sand.
@Runner-Boy
@Runner-Boy 3 жыл бұрын
No
@gaythugsmatter7029
@gaythugsmatter7029 2 жыл бұрын
You might as well ruck with weight. You're just wasting time doing that imo
@denvergriffin5555
@denvergriffin5555 Жыл бұрын
Running will make you a better hiker, and hiking will make you a better hiker, but hiking will not make you a better runner.
@deanmilne6744
@deanmilne6744 3 жыл бұрын
Just out of curiosity.. What you class as a hilly run elevetion wise?
@Glauberoliveira1409
@Glauberoliveira1409 3 жыл бұрын
At least 6 hills ( minimum 300 m elevation each one ).
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
10x1min
@MoonLight-qw8sz
@MoonLight-qw8sz 3 жыл бұрын
Hey I’m really frustrated. So I started track with no running experience. I was running 35-40 miles a week right away and was litterly dying. Every single run was absolutely miserable and I still don’t know how I made it through. But when I stopped track I back tracked to about 20ish miles a week. And it was pretty easy to maintain. Couple months later Now I’m at about 25 miles and just came off a recovery week. And the past 2 runs were low distances but they just fell so hard. I was huffing and puffing and not feeling how I normally do. My initial thoughts were jus take another easy week. But I’m also wondering if maybe I’ve been going to easy and have actually lost fitness and I should try to ramp it up to 40 again. Please help because I feel like I have a 50 percent chance of just making my situation worse.
@jonathanwiggins7017
@jonathanwiggins7017 3 жыл бұрын
Yourre body could potentially be overworked making those easy runs harder. Jumping into 40 mile weeks wasnt a great idea since that puts a lot of strain on a body that isnt used to it. You could potentially be losing some fitness or maybe you are just going faster then your body can handle at the moment. Going slow is ok and most of your runs should be slow. If I were you I would start somewhere with where you are at 15-20 miles of mostly easy running, then each week I would aim for going anywhere from 1-5 miles further then the last week but listen to your body when doing this. Only increase if you truly feel like you can. Make sure you throw in a long run each week and maybe even a tempo run or just normal fartlek once a week. By the time you get back up to around 40 miles running those slow easy mileage runs should feel easy again.
@mr.mastermine7083
@mr.mastermine7083 3 жыл бұрын
I agree with everything Wiggins said, something that I would like to add is that it could also be the terrain. Personally, during track, I ran most of my runs on a relatively flat stretch of dirt road. When that ended I started running in a different area that has a lot more elevation change. My millage didn't change at all but the difficulty of the runs did. The weather can also affect your running, during my track season the weather was around 60 - high 70 degrees, but now it is closer to constant high 80's with a lot of humidity. This can greatly increase the difficulty of the run. Personally, I find that drinking lots of water can help keep me running at my best during this heat. just make sure you don't drink too close to your run periods. I don't know if this will help, just throwing out some things that help me as well as some possible explanations for the growth in difficulty of runs.
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
I did 9k at race pace time equal to my race time..
@Sarah-gx8lr
@Sarah-gx8lr 3 жыл бұрын
I had to pause the video to look up the term fartlek! Lol
@NielsPilon
@NielsPilon 3 жыл бұрын
What are you thoughts about combining a tempo run with a long run? For example 16km in total with two blocks of 4km at 10km race pace? Is that a great training or isn't it beneficial for your endurance?
@jonathanwiggins7017
@jonathanwiggins7017 3 жыл бұрын
From my experience I would throw a tempo into your second longest run of the week and keep the long run separate but I've never personally tried it on my long runs.
@Glauberoliveira1409
@Glauberoliveira1409 3 жыл бұрын
Great training, but don't do it every week, but in separate days ( with at least one easy day between them)
@JJ.Picasso
@JJ.Picasso 3 ай бұрын
Bro saying last couple miles of your long run. My long run is a couple miles. 😔 times is tough
@johnbrexit4315
@johnbrexit4315 3 жыл бұрын
12weeks if 3x10
@sunita8917
@sunita8917 3 жыл бұрын
Do I need more fat as a fuel to run longer
@StrengthRunning
@StrengthRunning 3 жыл бұрын
You have enough fat on your body to last for hundreds of miles. You're ok!
@sunita8917
@sunita8917 3 жыл бұрын
@@StrengthRunning thanks but I've read a book named special forces mammoth training in which it is written that soldier need more fat so they can use it as a fuel and if we don't eat higher amount of calories our body will break muscle please read that book it is available for free on pdf drive website
@StrengthRunning
@StrengthRunning 3 жыл бұрын
@@sunita8917 You're conflating too many things to be taken seriously.
@TheVikingquest
@TheVikingquest 3 жыл бұрын
But everyone knows that lower pulse runs builds aerobic system better… so why would u turn long runs into tempo, hill or fartlek runs for? I think u focus way too much on speed, workouts (instead of just running comfortably) and competition and maybe u need to stop motivating people by your speed ideas? And then call that more quality runs. So a steady easy run is not quality then? Build aerobic system, running economy, make u loose fat? I would never run hard on my 2 hour trail runs - done like that u burn glycose not fat so it depletes u completly - done like that u can hardly work on mondays - for what? For speed u say. Ok. Doing long as hill or fartlek i will probably tear up my tendon again or risk new injuries at much higher percentage then an easy run. Besides u obsession with speed is your own - u had a bad racing career or? (I have never raced although i was signed up for trail marathon last year) Sorry, really bad advice especially since most races r cancelled anyway. Maybe its time to think why r doing things - especially doing so much hard, injuryprone workouts for gaining seconds/km. The way forward hopefully is probably ultra/trail running - at least their communities seem to 1.appreciate nature 2. Train in a more substainable way 3. Develop selfunderstanding 4 race in a way whereby u achievments r more personal and not easily measured as in road marathons 5. View trail running as a goal in itself, for enjoyment - not just doing hard structured training to gain more speed. For my long run tomorrow i might take my walking sticks for 2 hours and only run downhill - omg, what will i do? I will loose 1minut/km, so bad! so bad advice then. At least for me. Unsubbed.
@nloc1929
@nloc1929 Жыл бұрын
@@StrengthRunning Ooh burn!
@hithere3355
@hithere3355 3 жыл бұрын
9:08 when your long run is 5 miles 😭
@erledigt2494
@erledigt2494 2 ай бұрын
You said that we all want to run better in races. That’s not true. I am 55, just lost 27kg with low carb and slow running. I just want to be slim, fit and good looking and I don’t want to hurt. Why I should go for races??? The rest I agree to. 👍
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