Long Runs
- By Doug Kurtis
Free Press Columnist

The Detroit Free Press Flagstar Bank Marathon is just six weeks away.   Runners should be building up their mileage and scheduling some longer runs before tackling 26.2 miles.

Runners often ask me if a 20 mile training run is long enough to prepare for the marathon.   I don't see a need to run farther. I suggest fewer long runs and instead try two runs on the same day equal to a run of 15 miles or more. I suggest this for two reasons. One it enables runners to train at a higher weekly mileage without breaking down and two, I believe there is a diminishing return to what your body gains from distances over 15 miles.

Other experts consider the long run 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 improve the ability of your muscles to store and process carbohydrates and mentally prepare you for exercising for a long period of time. According to former Olympic Marathoner and exercise physiologist Pete Pfitzinger, long runs increase the number of capillaries, myoglobin and mitochondria in your muscle fibers.   "By improving your muscle fiber you will become more efficient at burning energy.   Longer runs will teach your muscles to store more glycogen. Glycogen is the storage form of carbohydrates. Your muscle can conserve glycogen by burning more fat. By doing so, your glycogen stores last longer.   In the marathon, the means that the wall moves closer to the finish line."

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.

This is also a good week to evaluate the shoes you plan to use during the marathon.   If the shoe has close to 250 miles on them it would be a good time to visit your local running shop for expert advice on proper equipment.   Don't experiment the day of your marathon!

Many of the local running stores are conducting long training runs. Check the Marathon web site under training to find scheduled long training runs in Michigan and Ontario during the coming month. Go to: www.detroitfreepressmarathon.com/RunnerInfo/training .   You can also check www.runmichigan.com for dates.    These organized runs and local running clubs are a good place to meet and run with other runners who have completed marathons. Doing a long run by yourself will seem like twice the effort of an organized run.   At a minimum find a partner to share the experience.