The Science of Long Runs: Benefits and RISKS, Shoe Selection, and Returning to Long Runs from Injury

Рет қаралды 19,986

Doctors of Running

Күн бұрын

Пікірлер: 59

@DoctorsofRunning 3 ай бұрын

Check out our friends at ⁠⁠⁠⁠Skratch⁠⁠⁠⁠ and save 25% on your first order with code DOR24!

@john-tomlinson 3 ай бұрын

Good stuff. "...you could have serious health consequences, which include death..." This one sign that someone is an informed and wise coach, clinician or advisor: attention to risk.

@Trailrunner1978 3 ай бұрын

Over and over again, I overdo the longruns, and the tempo or treshold sessions, and injury is the result. I will become wiser!

@MedicineRunner 3 ай бұрын

34:47 This is a pretty great recommendation. I did my long run in Hoka Clifton 7s and 8s for like a year when I first started out running and just kept slowing increasing my long run by 1 mile every couple weeks. Slow & steady wins the race when increasing mileage.

@Runstrong_Chris 3 ай бұрын

I'm glad I tuned in. Been trying to figure out why it's been so hard for me to go over 3-4 miles since the Summer started. Ran a 10 miler I spent late Winter and Spring training for in May this year and haven't been able to hit similar mileage since. The heat has been really taking a toll during my outdoor runs. I'm a heavier runner so needless to say my body is working quite hard. With that said I've been doing my 60+ minute runs on the treadmill to hopefully keep my body used to moving for longer periods of time which I may not currently be able to do outdoors. Trying to increase the mileage outdoors slowly to prepare for my goal of a half marathon in November where it's much cooler outside lol

@apjo090305 2 ай бұрын

❤ sounds like you have a good plan!

@lenjanssen9600 3 ай бұрын

I also prefer that instead of talking about milage when planning the long run, I schedule based on total time. For me, that allows me to build more rationally and still stay injury free. At 69YO, I more often than not run to effort, not pace and therefor time on feet is more important to me than miles. Add in variability in weather and, to me it makes more sense

@The3rdCompany 3 ай бұрын

IE mentioned! From Ontario, across from Pomona. Gonna start training for the LA marathon after running a PR in the SF half. I appreciate the info!

@dyingpentas 3 ай бұрын

My favorite run is anywhere from 5k to 15k. Above this makes the run a painful experience, which is not my goal

@ericperramond3463 3 ай бұрын

Great discussion and range of topics here, gents. I've also found it really helpful to not just think in binary terms of "long run" vs "normal run" by adding in some "X-medium runs" in the mid-week. So if I have to build towards 20-24-28 mile long runs for weekends (ultra stuff) then I try to add at least a 20-30k in mid-week to support and build towards the long run goal of the week. You can treat it like a sliding scale and NOT just make it a do or die long run. That also helps build confidence if you get a plan or a coach recommending double long runs on weekends. Spread that peanut butter running volume on your overall weekly toast.

@TheJhong47 3 ай бұрын

good talk about weather, humidity and hours on feet during long runs. i lived here in the Philippines. during summer long runs can be a challenging one during the day. temp goes high as 115°F average day. early mornings 80-90 that's where some people do their long runs and marathon events early morning @1 am

@TrailrunnerTroy 3 ай бұрын

I do long runs (for me, 3 to 6 hours in the mountains on trails), at age 60, once a week because it’s such a privilege to have that quiet focused time away from clients. For me, they build confidence for racing. Yet they aren’t for everyone. One of my close running friends and sometimes competitor, who is in her mid-30s, raced the Cocodona 255 last May and placed well. But she admitted in an interview in The Navajo Times that her longest “long run” to prepare for Cocodona was just five miles! She believes 3-5 Miles/day is sufficient for her base fitness and more time on feet is a waste of time. Plus she’s a busy working mom. Which raises the question: She raced 255 miles but only ran 30 miles or so a week, the rest gym/weights. Curious as to your take. Thank you!

@Naxx1987 3 ай бұрын

How do you fuel for your 3-6 hours runs? And on what pace run your friend the 255 miles? For me it doesnt add up to only run 5miles at most and then run a 50-times longer distance... Your muscles can't be adapted to running such a long distance without putting the hours in...

@hhslf 3 ай бұрын

That's interesting, I wonder if she has a history of endurance sports or long distance hiking that balances out her relatively low training volume

@TrailrunnerTroy 3 ай бұрын

@@Naxx1987 that’s true for me. But she spends most of her time in the gym doing weights and plyometrics. And she was 163rd place.

@TrailrunnerTroy 3 ай бұрын

@@hhslf I agree.

@TrailrunnerTroy 3 ай бұрын

But she spends at least that much time weight-lifting.

@bn8781 3 ай бұрын

Talking about temperature/humidity.. I live in Rio de Janeiro Running here feels like a complete survival challenge most of the year I often fly to London and right after I got used to running in the weather there I finally understood what I was going through here in Rio It took me quite a while to understand the water/nutrition that my runs were requiring..

@colinmadbeast 3 ай бұрын

I'm surprised you didn't talk about mileage vs time for long runs. I had a woman come in to the store who wants to run a marathon, and has been bumping up her long run miles. She ran 16 in three and a half hours, and she wants to get up to 20. It's like 4+ hours on the roads at that point. Seems like a recipe for disaster, and she'd be better off splitting the run. Would love to hear your thoughts.

@jamiestuart316 3 ай бұрын

Enjoyed this one fellas - thank you.

@hiddenpk1 3 ай бұрын

Running in Florida means drinking probably a Liter of water per hour and being completely drenched in sweat in the first mile.

@_Beemz 3 ай бұрын

Loved this super informative episode! Thank you for sharing your expertise.

@DoctorsofRunning 3 ай бұрын

Thanks for checking it out!

@aduccinose 3 ай бұрын

I wasn't aware of any scientific literature on the benefits of taking electrolytes/carbohydrates combo versus just carbohydrates

@LancePeterman 3 ай бұрын

Great episode, love the perspective!

@marypagones6073 3 ай бұрын

I listen as a podcast, but I popped over here to say I lol-ed when you said (paraphrasing) "what weirdos run 60+ miles per week, except pros," after coming back from an 18 mile run as a very, very mediocre runner who routinely runs more than that every week, just for fun (I am training for a marathon, but more because I like to run long, I have no hopes of setting the course on fire). I do think the fact my long runs aren't a very large % of my weekly mileage though is helpful in keeping me upright and moving, so your points are very fair.

@janalaughlin2197 2 ай бұрын

Great talk! Speaking of percentages, what percentage of a race total do I need to train to? I’m training for my first marathon and have done many halfs both road and some trail races. My main goal is staying healthy while training. I do cycling as well and some tris. At the age of 65 injury prevention so I can keep running is crucial. Didn’t start running and tris until 59. Thanks in advance!

@71spud 2 ай бұрын

As a 55 year old runner I only run 3 times a week…Maybe 4… but never two days in a row. My long run on the weekend pretty much has to be 50% or more of my weekly mileage by definition alone.

@JonPhillipssea206 3 ай бұрын

I think it was Jack Daniels that says long runs should never exceed 150 minutes as a general rule. That may be fine for a sub-elite marathoner, but what about the 4.5-hr marathoner? Any best practices aside from mileage (e.g. your longest run in a training block would be 20-22 miles) for time on feet before you hit the point of diminishing returns?

@dariusjs7 3 ай бұрын

What a fitting talk, I ended up injuring something in my lower leg after a long run by not giving myself enough rest with Covid like symptoms (5 days). Made 14km out of the planned 17km and had to walk all the way home :( feel like I’m on a ring load to recovery now. Have been on 50km a week for close to 6 months before this without injuries.

@bn8781 3 ай бұрын

I had a similar experience with post covid running, two times. The first time I was “forced” to completely stop running for 2 months before I could run any distance again.. I went nuts, truthfully.. I got covid a second time and felt the same when I went running again, so this time I tried to go biking. I didn’t feel great, but it was doable. It saved my mind and lightened the setback Sorry to hear about your experience 😕

@dariusjs7 3 ай бұрын

@@bn8781 yeah both David and Matt highlighted what I should not have been doing in this talk. Should have listened to my body and taken it much slower than what I did. I wanted to get back on track quickly with my half marathon plan. Live and learn 🤣 right now im working with my physio to workout what’s going on, every self diagnosis I am doing tells me potentially stress fracture. Hopefully it’s not.

@hafiznazri4519 3 ай бұрын

Wow anta g21 pro mention 37:30. They are surprisingly good and consistent. Not sure about durability though since I only run 10k. The lite and regular are really soft and light. The pro on the other hand is another level. Right amount of cushioning and bounce. But all are a bit tight at midfoot though.

@mangoshu_v2557 3 ай бұрын

Matt's DIY glue-work gets the APPROVAL 👍from David!😁 I KNOW the Anta shoes that David was talking about! Anta G21 3 Pro XianFiber = Anta GuanJun 冠军 (Champion) 3 PRO XianFiber (the "xianfiber" is referring to the technology or material Anta used for the upper)

@revivalist70 3 ай бұрын

Thank you for the video.

@nicholas5396 3 ай бұрын

I like the 50% rule except I do it by time instead of mileage. Most days are easy runs for me ranging from 45 minutes to 60 minutes. Long Run day is 1hr 20 min to 1hr 30 minutes. Soni guess I am doing his % rule 🎉

@Liamstutz 2 ай бұрын

I run 50-60 a week and do 10-13 mile long runs should I do closer to 20% or 30% of weekly volume on long runs

@okimy3668 3 ай бұрын

Really interesting, but what do you think would change for people who have the aerobic fitness, but don't necessarily run a lot? For example a Triathlete who trains about 15 h/week, and during that runs about 25 miles total. In that case I'd guess the long run is more to get the body (tendons, muscles, etc) used to the stress of running that long, instead of aerobic adaptation. So how would you best go about it then, if you're planning to increase mileage to about 30-35 (and reducing other activities accordingly)?

@bballwatcher2224 2 ай бұрын

When I saw that comment about David using the Evo Pro 1 (or whatever the full name is), I didn't think you did that for real LMFAO.

@Tommygimbal 3 ай бұрын

do you recommend 4+ hours marathoner to use carbon plated shoes during marathon? commented on the first minute of the video. i did my research and recommended to not wear one. what are your thought please? it is my virgin full marathon

@DoctorsofRunning 3 ай бұрын

Long answer here: kzbin.info/www/bejne/fZLJiIZ8osahfbs Short answer it should be fine. If your goal is a certain time over 4+ hours you may particularly want it. Finding one that’s comfortable is important to make sure you are good being on foot that amount of time.

@Tommygimbal 3 ай бұрын

@@DoctorsofRunning thanks a lot doc!

@501matt 3 ай бұрын

Think most people “hit the wall” in a marathon in the later miles bc their long run doesn’t surpass that wall mileage so mentally they’re unsure if they can do it?

@DomSchiavoni Ай бұрын

I think more likely due to insufficient electrolyte & glycogen replenishment

@chalequin 3 ай бұрын

To be fair , Fiona injured herself at a track workout , and I too find track workouts scarier ( injury risk ) than long runs

@SparkesIsRunning 3 ай бұрын

Ha! The correct way to spell Fibre!! Says the Brit!

@glenoh88 3 ай бұрын

To crush your ‘long runs’ run longer…

@LeoShoSilva 3 ай бұрын

Long run percentage advice seems a contradiction in terms.If you do 20 miles a week once out out of a weekly mileage of 40 ,of course you're going to recover if you have a further 6 days of low mileage.Probably not optimal but one rarely toxic its the distribution of events that cause the problems .No?