Long, Slow Distance Running

I’m just over the month mark on my half marathon training.  I’m training much differently this time around.  Both the fear of pushing my hamstring too hard and the need to regain endurance are making me focus on long, slow distance running.  Just as it sounds, the focus for these runs is on distance.  The goal is to run anywhere from 60 to 150 seconds slower than race pace per mile.  In the end, long, slow distance running should help improve endurance and speed.

I see a lot of value in long, slow distance running.  First, it’s necessary to order to get my body ready to actually run 13 miles.  It’s good practice for the legs.  The body goes through many physiological adaptations in order to successfully complete the run.  I recently read an article from Runner’s World that outlined benefits of long running.  Check out 10 Reasons to Run 10 miles to learn more about the benefits.

It’s also great practice for the mind.  It’s super easy for me to say “good enough” and want to stop.  It takes patience, time and practice to know that I have the power to hit these distances and in turn start talking to myself that way.  I think it’s especially helpful when the training run isn’t ideal.  For example, running in humid weather, rain and strong wind could be race day conditions.  It’s helpful to have experienced these conditions and know what it takes mentally to finish.

I recently completed the first eight mile long, slow distance run of my training schedule.  This is the first time, since I injured my hamstring in the spring, that I have run this far.  In the past few years, it wouldn’t have felt like much of a feat because I maintained long distances throughout the year.  However, in a year of injury and rediscovery, it is an accomplishment!  It was certainly challenging but felt achievable.  I look forward to putting in the work for the rest of this training schedule and completing a half marathon later this fall.  While I don’t know if I’ve passed my ability to hit a personal best (in time), I’m ready to try.

Solely focusing on long, slow distance running could either eventually lead to boredom or more injury.  When using a professionally created training schedule, there is variety in the type of running in order to help avoid boredom and injury, plus it’s designed to help you try to achieve your best effort.  Recovery runs, speed workouts, hill workouts, tempo runs and cross training (biking, strength training, etc.) are also a part of many typical plans.  I think my focus before was on speed so I’m enjoying a different perspective and approach to running.  

Do you need a different perspective on your workouts?  Would a change of pace or activity motivate you?  If you need help altering your exercise routine, look for expert resources to help you craft the right plan.

Do you like speed workouts or endurance workouts?  Feel to free to share your favorite ways to exercise!

Miss FitGab