Long Runs
Long runs are the most important component of training for a marathon. It teaches your body how to handle the handle running for long periods, and it teaches you handle the mental demands of the marathon. Long runs are usually in the 15-low 20s mile range -- not the full 26 miles -- and should be run about 10-20% slower than you intend to run the marathon. The idea is to get out there and get used to running 20 miles, but not put yourself through the strain of a real marathon.
Why Long Runs?
Long runs provide a number of necessary benefits:
- Strengthen the heart, increasing stroke volume.
- Increase your speed, for both long and short distances.
- Improve your mental toughness and ability to deal with psychological hurdles.
- Strengthen leg muscles, improving endurance.
- Teach your body to burn fat as fuel.
- Train your body to store more glycogen.
Preparing
You want to make your long runs the highest-quality they can be. You can't do many of them (since they are quite demanding on your body), so the ones you do should be as good as they can. Generally, people do one long run a week, often on Sundays.
In the days before the run, get as much rest as possible, particularly the two nights before (Friday and Saturday). Get to bed early on Friday, take an easy run (or none at all) on Saturday. Let your body recovery from any hard workouts.
Do a little bit of carbo-loading. Have some carbohydrates on Saturday, and be sure to get plenty of water. Have a small carbohydrate-rich food before you head out on Sunday.
During the Run
Start out slow! Resist the temptation to run fast, just because you feel good. Beginners usually run the first couple miles of a marathon faster than they intended to, since they are feeling good. Remember you have twenty to go, and you're aiming for 10-20% slower than your marathon goal. Relax!
Drink lots of fluids. Get water or sports drink while you're running. Have a friend with a water bottle or be sure there's one on your route. Put out a water bottle before you leave. Carry it with you. Somehow, you're going to need to get fluids. You'll sweat off plenty of water over 20 miles, and you need to replace it.
Break the run down into sections. It can be awfully depressing to think ``Okay, one mile done. Ugh, 20 to go.'' Don't let yourself get bogged down in depressive thoughts; you'll quit before the end.
Afterwards
Immediately afterwards (i.e. within 15 minutes) eat something, preferably carbohydrate rich. A good rule of thumb is to have as many grams of carbohydrate as your weight in kilograms. For every four grams of carbohydrate, have one gram of protein. Have some water or sports drink to replenish the water you've sweated off.
Stretch well. Flexibility is important for running form, and you'll avoid feeling tight later in the day.
Move around a bit later in the day. Keep your legs loose and relaxed.