The long run is considered the cornerstone of any marathon training program. All the Michigan and Ontario running specialty shops will be conducting 20 mile training runs during the next month. What makes these runs so important when preparing for a 26 mile race?

Long runs have two key components. They improve the ability of your muscles to store and process carbohydrates and mentally prepare you for exercising for a long period of time. Recent studies at U.of California, Berkeley have produced results that show that fats provide no more than 30 percent of energy needs during the first 3 hours of exercise and no more than 20 percent for an average marathoner over 3 hours. Researchers found that two key hormones in runners’ blood levels make carbohydrates more available to muscles and that this increased steadily during the marathon. They also speculate that lactate released by non-working muscles may provide an additional source of nonfat fuel for the leg muscles during endurance running.

With six weeks of training to prepare the marathon, first timers especially should be building to a 20 mile run. If you go to the marathon web site www.freep.com/marathon then click on runner information and then training, you will find four different programs. All of them suggest using long runs. I highly recommend that advanced runners split some of these long days into two workouts in part because it will enable you to train at a higher weekly mileage without breaking down.

First timers need several long runs to help build confidence. Using the organized 20 mile runs can help relieve some of the pre race nervousness and it's an opportunity share training stories with other runners. Incidentally, all first timers at the Freep Marathon wear green numbers to boost encouragement during the race. Simulate your marathon by using the shoes and clothing you plan to race with. Find the hot spots that may require rubbing on petroleum jelly. Make sure to drink Gatorade and use GU to see if they work for you. Try squeezing the top of the water cups to pour it more easily into you mouth or walk through some stops to make sure you are adequately hydrated.

Tip of the Week: Go to a local running shop for expert advice on proper equipment. Don't experiment the day of your marathon!

Upcoming Long Runs:

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226

or [email protected]