Distance running helps you build up endurance and prepare your body for the race-day challenge. Find out how to make the most of your long runs with ASICS RunKeeper.

Distance runs are a crucial part of your marathon training routine. Doing long runs helps you build up endurance and prepare your body for the real challenge, your full or half marathon race. Here’s the Runkeeper approach to making the most of your long runs.

Making miles
Let’s face it: if you’ve set yourself the goal of running a race of 42.195 kilometres or 26 miles and 385 yards, you will have to put in a lot of miles to get there. You will need to build up endurance, and one way to do this is through regular distance running. Long runs prepare your body for the extended period of exertion needed to complete a full or half marathon.

With distance training, your body will gradually become less fatigued from running long distances and eventually you will be able to run further comfortably. Physically speaking, long runs improve your cardiorespiratory system and develop the aerobic metabolic capacity in your legs, as well as building your basic physical strength needed to complete a marathon. This also means your body will get used to tiredness during a run and recover faster.

A practical advantage of doing long runs is that you can learn what shoes and clothing perform best for you when you’re running for longer periods of time. Small nuisances with your gear may not matter much on short runs, but they may become real problems once you’re out there for two or three hours. So you will want to experiment with this long ahead of race day, and make sure you can trust your gear.

The RunKeeper way
Long runs are by no means the only training for a marathon. They should be part of a balanced plan including other types of training like interval and speed runs. ASICS Runkeeper training plans include one long run per week, to make sure you have enough time to recover and take sufficient rest.

The science behind Run Keeper translates into a specific approach of distance runs. ASICS Run Keeper recommends that you run long runs at a comfortable pace and that they shouldn’t be too challenging. The challenge lies more in trying to keep your pace consistent throughout your run – in other words, to avoid starting fast and ending slow. This means you learn how to control your pace, which is a valuable skill for when you’re running your race.

Of course, you may also consider to run a race as part of your marathon training. Running a 10 km, 10 mile or half marathon race definitely counts as a long run! However, the best moment to do this really depends on your fitness level and training goal. Generally speaking, plan a training race around two-thirds into your plan, and no later than three to five weeks before your marathon.

Footwear for long runs
For long runs, it’s important to wear shoes that meet your needs. A well-fitting shoe should always feel comfortable and blisters should never occur. You only get blisters when something is wrong with the shoe fit or perhaps with your running socks.

The majority of runners will be best served by wearing a training shoe such as the ASICS GEL-NIMBUS for neutral runners or the ASICS GEL-KAYANO for overpronators. If you are heavier, lighter, well-trained or have any other specific needs, it’s best to consult with a specialist running retailer who can recommend a shoe based on a gait analysis. The Nimbus is great for extra cushioning especially for heavier runners, and the Cumulus is another neutral shoe for lighter runners.

Tips for the road
Good shoes and a good training plan are the most important elements for your long runs. Here are some additional tips to make the most of your long runs:

What’s your long-run experience?
Have we forgotten anything? Leave your tips on making long runs better.