Minutes Vs. Mileage In Training

To become better endurance runners, we need to utilize different types of runs.  One of the most important workouts is the long, slow run.  Obviously, if you are going to do a longer race like a half or full marathon, this is important for building up mileage.

However, we often neglect the most important factors of these long runs, that occur at the molecular level within our bodies.  The long run is where our bodies learn to utilize glycogen more efficiently.  We are only capable of holding small amounts of glycogen within our muscles and liver, but through long runs, we teach our bodies how to empty these reserves more efficiently.

The long run trains our bodies to use fat as fuel, which delays the need to use carbohydrates.  This allows you to run longer with less fuel.

Long runs break down muscle fibers and our bodies learn to rebuild, creating stronger and healthier muscles.  This is necessary for the demands of longer endurance races.

Running longer also trains our bodies to become more aerobically efficient.  As we create a greater demand for oxygen to be pumped through our bodies, our hearts become stronger.  Blood begins pumping harder and in larger quantities throughout our body.  Oxygen rich blood reaches our muscles and allows us to run longer, and faster.

SlowRun1

Our bodies comprehend time.  They do not comprehend miles.  Your body knows that you have been running for 60 minutes but it doesn’t recognize that you just ran 5 miles.  This important to understand, because your body needs that 60+ minute run to achieve all of the benefits of aerobic endurance training.  However, 5 miles is quite arbitrary.  Some runners can complete a 5 mile run in 40 minutes, while this might take over an hour for other runners.

Relax2

The point here is that it is important not to get caught up in the number of miles or your pace when you are working to become a more efficient endurance runner.  Your body needs time more than miles.  This is why you need to go slowly on your long runs.  When you run slowly, you allow your body to get through those longer miles.  When we try running too fast, we begin asking too much of our muscles and aerobic system, making it more difficult to complete your necessary miles/time.  If the number of miles seems daunting to you, aim for a time goal.  This is what your body is relying on anyway.

Relax3

The pace is not what creates these molecular changes.  Time is what creates change.  Allow yourself to slow down so that you can complete your longer runs and reap all the benefits.

Long Slow Runs = Fast Races

6 thoughts on “Minutes Vs. Mileage In Training

  1. So cool to read this post because I have been making a point to run my easy/long runs MUCH slower this training season compared to last, and what a difference! I don’t know how much this has to do with it, but last season (for the NYC Marathon) I was running my easy/long runs about 30-90 seconds per mile faster and was constantly plagued with calf soreness, especially my right calf. There were a bunch of days I just couldn’t run at all due to soreness.

    This training block (currently in Week 7 leading up to the NJ Marathon) when I’m running easy/long runs much slower, I have had ZERO soreness issues. None. I’m also warming up better. But I think I’m also taking it easier on my body. Yet I am running MORE miles/minutes!

    • Exactly! That long run is really only about being LONG. If you push too hard on your easy days, you don’t give your body time to recover for hard days. I have no doubt that your healthy running is largely attributed to your slower long runs. You’re rocking it!

  2. This is great advice! I’ve been a stickler about mileage over the years, but convince myself it’s about “time on feet” and then still try to hit a certain pace goal. That’s far too much to balance!

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