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4 Ways to Enjoy Long Runs
They shouldn't be boring—and they don't have to be solitary.
Runners often have a love/hate relationship with the long run. We love the sense of accomplishment we feel when it’s over; we hate the anticipation of actually getting out there.
Yet it must be done: The long run is the keystone of any training program—5K to marathon. “The long run builds endurance and strength and teaches you how to deal with fatigue,” says Maria Simone, a USA Triathlon—certified coach and owner of No Limits Endurance Coaching in Absecon, New Jersey.
Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner and running coach Kevin Beck. Capillaries in your muscle fibers increase in number, which enables more energizing oxygen to reach your muscles. Your mitochondria, the aerobic powerhouses of your cells, also grow in number and size, which helps you sustain energy. Your muscles also learn to store more glycogen (carbs), which wards off fatigue over long distances. There are psychological benefits, too: Long runs build mental toughness to help you manage discomfort. They also serve as a dress rehearsal, giving you an opportunity to test gear and fueling options so when race day comes, you know what works best. (And if you want to improve your running performance further, check out the new 10-Minute Cross-Training for Runners workout DVD from Runner’s World.)
Long runs aren’t easy, but they don’t have to be death marches, either. There are a number of ways to make going the distance comfortable—enjoyable, even.
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