Does Every Long Run Need to Be Longer Than the Last?
For many runners, the long run is a cornerstone of their training plan. It’s often the most talked-about, celebrated, and dreaded workout of the week. But there’s a common misconception that every long run must be longer than the previous one, and that pushing distance is always better than prioritizing quality. As a coach, I’d like to challenge that mindset.
The truth is, quality often trumps quantity when it comes to long runs. Let me explain why.
The Pitfall of Chasing Miles
There’s something satisfying about running further than you did last week. It’s tangible progress, and it feels like you’re building toward your goal. But what happens when adding miles starts to compromise the quality of your run? If extending your long run forces you to slow down significantly, drag through the final miles, or lose focus on your form, you might not be getting the training benefits you think you are.
For example, let’s say you have the choice between an 8-mile run at a steady 8:00-per-mile pace or a 10-mile run where you need to slow to 9:30 per mile just to finish. While the 10-mile run might sound more impressive on paper, the 8-mile run is likely to do more for your fitness. Running at a steady, controlled pace helps improve your aerobic capacity, muscular endurance, and mental focus. Conversely, slogging through an overly long run at a much slower pace can reinforce poor mechanics and lead to unnecessary fatigue.
Why Quality Matters
The purpose of the long run isn’t just to check off a mileage goal. It’s to build endurance, practice pacing, and prepare your body and mind for the demands of race day. Here’s why focusing on quality is often the smarter choice:
Improved Aerobic Efficiency: A steady-paced long run allows you to spend more time in your aerobic zone, where your body becomes better at using oxygen efficiently. This is crucial for endurance development.
Enhanced Muscular Endurance: Running at a consistent pace strengthens the specific muscle fibers you’ll rely on during a race. This is harder to achieve if your pace fluctuates wildly or if you’re dragging through the final miles.
Reduced Risk of Injury: Overextending yourself in the name of mileage can lead to overuse injuries. Prioritizing quality helps you stay within your body’s limits while still progressing.
Mental Benefits: A controlled, confident long run builds mental toughness. Struggling to complete an overly ambitious run can do the opposite, leaving you doubting your abilities.
When to Add Miles
That’s not to say increasing distance doesn’t have its place. Progressively building your long runs is important, especially if you’re training for a marathon or other endurance event. However, the key is to add mileage gradually and only when your body is ready to handle it without sacrificing quality.
Here are some guidelines for deciding when to increase your long run distance:
You finish your current long runs feeling strong and capable, not completely depleted.
Your pace remains consistent throughout the run, without significant slowing in the later miles.
You’ve maintained good form and avoided compensating for fatigue with inefficient movements.
You’re recovering well from your long runs, with no lingering soreness or signs of overtraining.
Balancing Quality and Quantity
Ultimately, the goal is to strike a balance between quality and quantity in your training. While it’s important to build endurance, doing so at the expense of quality can hinder your progress. Instead, focus on executing your long runs with purpose and precision.
If that means running 8 miles at a strong, steady pace instead of 10 miles at a slow, struggling shuffle, go with the 8 miles. Over time, you’ll find that prioritizing quality not only makes you a stronger runner but also keeps you healthier and more motivated.
Live What You Love
~ Coach Dusty
