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The long run is the cornerstone of marathon training. In
marathon training it has been found that 3 runs of 28-35 km
over the 8 weeks prior to the marathon are an important predictor
of completing the marathon. The long run is also an important
element for middle distance runners. The 10K runner will benefit
from runs of 13, 16 and even up to 22 km or more and a 5K
runner will from runs of 10, 12 and up to 18 km or so.
The long run has been emphasised as the building block of
training for over 30 years. Arthur Lydiard and many others
have made it the base component of training programmes for
distance runners. All of today's programmes highlight the
importance of the long run. Just what magic does the long
run do? Long distance aerobic running gives the strength and
ground work on which much will be built. Lactate threshold
training, speed work, and stamina will all come later, but
the ability to run long has many benefits.
VO2 max will increase from running within your aerobic training
range. Capillaries will grow, enhancing the blood supply to
the muscle fibres. Training increases the number and size
of mitochondria. The mitochondria are the aerobic powerhouses
of the cell. A variety of key aerobic enzymes will also increase.
More myoglobin will be found in the skeletal muscle fibres.
The significance of the increase in capillaries and myoglobin
are the assistance that this will provide to the part of the
VO2 equation specifying the difference in concentration of
oxygen in arterial and venous blood, these changes facilitate
oxygen transfer into the muscles.
Summary Of Long Run Effects:
- Strengthens the heart
- larger stroke volume.
- Strengthens the leg muscles - endurance is developed.
- Mind Work - mental toughness and coping skills
are developed.
- Develops fat burning capacity
- Increases number and size of mitochondria
- Increases capillary growth into muscle fibres.
- Increases myoglobin concentration in muscle fibres.
- Increases aerobic efficiency.
- Increase in Maximum VO2..
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