Long Run - Does longer really mean more?

The Longrun myth

There is hardly a more critical question with regard to marathon preparation than the question of the long run. What counts as a long run? What's the point of a longer run? And above all: How long should my long run be when preparing for a marathon? Can I complete a marathon if I don't regularly and repeatedly run longer runs of over 30 km?

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With this article, we want to provide holistic and scientifically sound information. Because there is hardly any other topic that is discussed so controversially and on which the recommendations differ so much.

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First things first: Long runs have their right to exist

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Of course, long runs can be useful. Due to the usually higher volume, most runners are more willing to dedicate themselves to a slow pace. By running slowly and steadily, we train running economy, (fat) metabolism efficiency and motor muscular endurance: three essential aspects of marathon preparation. However, the extra long runs are primarily intended for mental preparation.

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From a sports science perspective, it is questionable whether a 35km run is so much more effective than a 25km run, for example.

Raphael Jung

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Do extra long runs also have an extra advantage?

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In any case, long runs have a not inconsiderable psychological effect. You feel mentally prepared. However, this can also be tricky under certain circumstances. After successfully completing 32 km, almost an entire quarter of the marathon is still waiting on one. As far as possible, we want to avoid creating “false security” among runners by bending and breaking by tormenting them through a 35km run. Does an extra long run have any special advantages? There is no study that shows that particularly long runs have an additive training effect. From a sports science perspective, it is highly questionable whether a 35km run is as effective as a 25km run, for example. In both cases, you run slowly. In both cases, you train running economics and metabolic efficiency. Of course, if you do this for 3.5 hours instead of 2.5 hours, you generally get “more” out of it. But is “more” always better? As I said, this is not proven in the case of Long Run. And even if so, how long is adequate and how long would perhaps be too much?

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How long must or should the longest run be?

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If you look at the study situation, is there Findings that show that successful marathon runners have often completed longer runs. But if you look at the whole thing comprehensively, you will find exciting insights. In a comprehensive study (so-called meta-analysis), a recent study has tried to decipher the “dose-effect” relationship of volume training. They come to the following conclusions:

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Based on the results (...), a person who wants to reach a time of 4:00:00 would have to run 44 km or 4.5 hours per week on average to reach that time. The weekly training distance during the entire training block should be 63 km. The longest training run, which involved the time of 4:00:00, was 23 km. The results of our analysis suggest that people who reach a marathon time of 4:00:00 do not need to complete a 32 km run during their training. (translated from Doherty, 2019)

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On average, “overlong” long runs do not necessarily have to be. It also works without it.

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Tip 1: Individually appropriate load instead of long runs with a crowbar

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Our approach is over time rather than distance! If we look at an athlete holistically, then it is possible to estimate very quickly how much training can be carried out. We are also very good at determining at which intensities training should be completed in order to effectively control effects. As a result, from our point of view, it makes more sense to prescribe TIME as a burden, not a distance. Because if someone is more untrained, they have to run slower and therefore work much longer over long distances. We therefore work 2.5 - 3 hours at an individually adequate pace, knowing that this represents an appropriate individual load. More would be fatal at this point, because There are also numerous studies that show that excessive volume can quickly lead to injuries. If you don't get to a distance of 30 km plus after running 2.5 - 3 hours, that is the first clue that the endurance system may not yet be sufficiently trained to run a recommended marathon.

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The million-dollar question: Am I ready for a marathon?

For us, the question of the long run is less a question of “if”, but much more a question of “when.” When do I expose myself to such heavy loads or when do I face the fact that I may not yet be ready for such long runs?

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Let's not delude ourselves. When thinking about the need for long runs, most people actually ask themselves whether they are ready for their marathon. The fear of Man with the hammer, the impending burglary somewhere between km30 and 38 is so large that an attempt is made to gain certainty with a “dress rehearsal”. That is absolutely understandable! There are studies that describe such a connection. Successful marathon runners have often completed longer runs during training. What most people derive from this, however, is something else. A successfully completed long run of 30km plus seems to finally issue the “certificate” that you are marathon approved.

Torturing yourself through a 30km run definitely makes you mentally strong, of course! But by completing such a long run, you don't automatically have the marathon in your pocket! And even though studies describe this connection, I personally think it is grossly negligent to send people on a 35km run simply to lull them into (possibly false) certainty. Without knowing for sure whether they are already up to the task or not.

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We use runners' effective VO2 max to estimate how much stress they can withstand and what performance they are likely to be able to perform (and probably not). This study shows that it probably takes a VO2 max of approx. 46 ml/min/kg to finish a marathon in 4-5 hours. Many beginners only achieve this value after some time of endurance training.

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Tip 2: Strengthen the system muscularly through alternative training instead of more running volume

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Instead of constantly emulating the question of whether you should do more long runs, it's worth investing the time elsewhere. The most common cause of running injuries is a lack of foundation and the resulting increase in training volumes too quickly. In order to prevent this, it is essential that you train and mobilize your body muscularly in a balanced way. Many beginners change from desk workers to marathon runners. It is not usually the case that the muscles around the hips are somewhat out of balance and the body has problems stabilizing them functionally. It is negligent to build on this condition for long runs within a few weeks or months. Instead of spending half an hour longer on a long run, it's better to invest time in mobilization and stabilizing strength training! We cover this in the Twaiv app with our 12-week basic functional training program.

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Example of one of our exercise videos in the Trait app

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The general problem of correlation vs. causality

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In general, for me as a sports scientist, the debate about the frequency and duration of long running is an extremely typical phenomenon in science in general. There are many studies that show that successful marathon runners often complete long runs. This is also somewhat understandable: Runners who have demolished (or were able to cancel) long runs in the weeks leading up to the marathon obviously have an advanced level of training and it is likely that they will successfully complete the subsequent marathon as well. In other words, successful long runs seem to correlate with a successful marathon. But does that also mean that such a long run MUST be put on everyone's agenda?

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To show that this is not always so easy to decide, here is another example. Let's assume that a study would show that runners with carbon shoes run faster marathon times on average. But does that mean that it is only possible to run a fast marathon with a carbon shoe? Hardly. But in even more extreme terms. Is everyone who buys a carbon shoe automatically able to run a fast marathon? At this stage at the latest, the difference between a correlation and a causal relationship becomes clear.

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Too many trainers and training plans rely on long runs because they have proven effective. But what about the people who fell by the wayside and didn't make the long runs?

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