Why You Should Never Miss The Long Run

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The Long Run is what we call a 'cornerstone' session. It's what we build our whole block and training cycle around and for good reason!
The long run is not just an opportunity to run far, it's the time we test out kit, fuelling strategy, hydration, paces, everything! It is the practice field for battle. So here is how we approach it.
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[@Shevock]

I think my favorite thing watching your channel all these years is the way you two prioritize each other. A model for married folk.

[@ThisMessyHappy]

Thanks Dan, that’s so kind of you to say 😊

[@leanne3308]

I did 19.9 miles this morning 😊

[@aden6427]

I would say that's a long run

[@stephenhawe4331]

I’m just turning 60 but just started my running journey. Two months in and my longest run is 4 miles but feels very slow although I am loving the journey. Thanks Ben and Mary for your channel as it’s given me so much inspiration to keep going!!!

[@KC_Runz]

Huge credit to you 🙏🏽 60 is the new 40, enjoy your new journey, best of luck 😊

[@TheRst2001]

4 miles is a good distance 👌

[@marccarlton2163]

You're doing well! Keep it up. Consistency is the key. Over time the benefits are enormous.

[@missingmimic]

Keep going, I've just restarted my running life at 51. Longest was 4 miles, today at 52 I can do a half marathon

[@fabiotabollini5431]

I didn’t start running until I was 53. I started running to spend more time with my daughter that ran high school cross country and track. Now I’m 59 and have done over 70 trail races mostly in the 20-30k distance with a handful of 50k’s. This includes many half marathon trail races with my daughter! It’s been an amazing journey and I hope to continue for many years!

[@W1ldt1m]

I’ve fallen in love with the long run. Hours on the trail enjoying nature. It’s the best part of my week.

[@christhomas6419]

#MeToo. 😂😂😂 76 miles logged for the month of March I I feel great and like I have much more in the tank in a month

[@missingmimic]

When I first started running, i had a four to five mile loop around my neighborhood. Nowadays i double that loop so i can use my house as home base for snacks and a bathroom break. Its a great idea 😊

[@mikew6840]

So awesome to share a running life as a couple.

[@johnbuchanan578]

Looking forward to this afternoon’s long run along the cliffs here in Guernsey. 🇬🇬 My ritual starts with coffee and Messy Happy 😎

[@irawhitlock1084]

Love this. You’ve made it a ritual. Sublime; even when it might be painful. It’s not just a checkbox; it’s like you’re running with all of your heart, mind, and soul. Fully present.

[@SeeChadRun]

The long run is my favorite run! I enjoy just being out and running. I enjoy the snacks/gels. I enjoy exploring (familiar and new places). I enjoy the fitness gains. I enjoy the time to think, to let my mind wonder, and the time to not think. My long runs are typically a weekly 18-20 miles, and I'll use a hydration pack to keep me hydrated and carry all my nutrition. Lastly, I also enjoy using the long run to record videos for my channel. Great video as always!!!

[@clarebear9474]

This is the first thing I saw after getting home from my long run on a cold, windy day. Much appreciated content! 💜

[@David-cg7ms]

im preparing for my first marathon and i have started doing 2 long run per week with marathon pace and threshold inside, every other day is jog, progress are amazing !

[@rachelbarker237]

I’m recovering from a cold so I haven’t been out for a few days, but this video made me excited to get back out there once I’m better. Thanks for the motivation ❤

[@CubaCubinho]

As I have a three day long weekend, I can plan the schedule pretty flexible. But as the long run is planned, I cannot skip it. If you go only 15-20min by car, you can see parts of your surrounding you never saw before which makes it always interesting.

[@JZMartinez]

Heading out for 80min long run part of my couch-2-half marathon. Needed to hear the keep it easy and trust the process message. ❤ 👍🏽

[@warrenbertrand290]

11:30 - notice the salt on his hat? I never sweated salt like that until I started hitting those long distances.

[@Bertziethegreat]

Bit of a TMI but...... My bladder helps me regulate my heart rate during long runs. Stopping for that mid-way bathroom break helps bring the ol' ticker back down, helps me go further.

[@Kelly_Ben]

YES, I notice the same thing! Not only does "holding it" add a little stress to the run, it adds stress to the HR! Thankfully, as a trail runner, I don't need to look for loos! 😂

[@nextsteps]

Brilliant video. “Something big” Brilliant call to action too. 🙏🙏🙏

[@EMcD-jl9si]

Best run of the week

[@severiner7168]

Thanks for reminding us to celebrate our achievements, which are often hard earnt!

[@fcm95]

I love this the long run sometimes I dread but it's needed and important I feel more stronger now adding long runs into my training yay !!

[@runningwoman7207]

I absolutely LOVE my long runs! 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️♥️

[@itinerantghost]

Gotta love the long run. Trained for my first marathon last year, and the long run on Sundays was my favourite part of the process

[@WEWERETRUCKERS]

Me personally I enjoy longrun the most, I do it with my husky 15-25 km on sundays before lunch, no headphones just me and her and nature!!!

[@tompatrick795]

You all look marvellous running 🎉

[@JohnnyRehm]

You both are so delightful to watch. I honestly don't think I would be running like i do (noob) if it wasn't for y'all. Thank you for existing ❤🎉

[@KamilleN16]

I love long runs, we do get our special meal after too! some yakitori, kaya toast and coffeeeeeeeee

[@heatherflynn]

Great video! I'm training for my first ever marathon and loving the long runs. Did my first 25k yesterday and started to feel euphoric from running it was such a high. It's my rest day today but this video made me excited to go back on another long run I wish I could go today as well😂 Keep up the good content ❤

[@baotruong6680]

Love your video so much. Im keep running continuously in 6 month thank of you. I will have my first HM in next month. Thank you so much

[@abbyschwendler1107]

I like to bring as much fuel with me. It was super annoying at first, but my end goal is an ultra so i figured I'd get use to running with a pack or belt and pockets full of whatever i can stuff in them. Plus when i loop back to my start, it triggers something in my mind that my run is over, and i loose focus and motivation to go back out on another loop

[@angelafosse5955]

I'm on week number three training for a half marathon. My long run so far is 8km. I'm very slow in general feeling like I'm not a natural runner but loving that I'm sticking to the plan and managing to run the distances albeit slow.

[@kritan84]

Everyone starts somewhere, and just by sticking to it you'll hopefully feel like the runner you obviously already are.

[@cars92dtb]

Your average person can't or doesn't simply go out and run 8k so well done on your progress! The more consistent you can be, the more natural you will find it. Some people it takes longer to find their rhythm but no matter what it is a journey worth taking.

[@angelafosse5955]

@@cars92dtb thank you so much that's super encouraging.

[@Nyelands]

Just focus on enjoying it and run at your own pace. If you enjoy it you will keep at it and look forward it. Progress will come naturally if you do.

[@angelafosse5955]

@@Nyelands oh thank you! The support from the running community is fantastic! I feel a wee bit addicted to running now, love that high after running and sense of accomplishment, like I said albeit slower than most people out there

[@irondistance4313]

Love of using the long run to center yourself and life

[@volancydogs]

I love my long runs in nature listening to KZbin videos.

[@JasonFarrell]

Agree on picking up the pace in the final mile(s) of long runs, and even most easy runs (for adding to the 20% in 80/20). That way you don't ruin the majority of your aerobic zone2 gains early on, and you get to test your tired legs at uptempo pace. Would love to visit Thailand for the spicy food, but not a fan of the humidity.

[@graemetough9988]

Thanks again, really great content. Loved the turtle rescue too. Where is your long run pace relative to race pace? Realise it is Z2, but how much alower is that than your marathon pace?

[@nberkel]

Great video and insights, even for those of us that are no strangers to long runs. Couldn't imagine stomaching any food that early though lol. Would definitely go fasted at that time no matter what distance...

[@user-fv1576]

Some serious recovery kit there . No wonder I got injuries!

[@RunWithDaniel]

For me long is a must. I fine it in maby ways to make it interesting and motivating.

[@rob.hodgson]

Love this. Having ‘another’ crack at a sub 3:30 marathon at London. I always blow up in the final 10k at every marathon!

[@Nyelands]

Maybe you should try running the first half slower.

[@jaredlash5002]

I've been seeing a lot of videos about the pollution in Bangkok being at worse levels than usual lately. How have you been managing your running routine with that pollution?

[@harryruns1]

Great video but wanted to take a minute to say how good this thumbnail is 👌

[@IainThacker]

Just watching digesting brekkie before heading out for the Sunday long trot - a half marathon. Will be continuing with testing gels ahead of Lisbon half in 4 weeks. The weather here in Congleton this morning is not encouraging!

[@marccarlton2163]

I'm doing Lisbon too. Just about to set out on my long run, and the sun is shining at last. (S Wales)

[@tweedataf]

I love your channel. thanks again for your time and effort to inspire me. Im heading out for my long run in Nelson New Zealand. Been hot here, I finally acclimated to 30-34 Celsius. Took all summer to do it, now Its going to start cooling down. Hydration is tricky in the heat. I do about 40-60km a week. Im a simalar age to Mary, and train in a simalar way. Im so chuffed when she wins a race. My long run is 14-15km. home through to town, to beach and home again. My ten kms are getting better over the years. I went from 65-70mins for a 10km, to 55-57 min ten kms. Im 45 this year and chasing the 54 min ten km. I have health issues. ON a good health day I can do it, but its always hard to know when is firing on all cylinders!!!

[@michelleharnett1351]

Hello from Palmerston North.

[@peppersalt7047]

6:38 As a New runner, I knew my mistake at last!!! I've already known the cardiovascular drift and felt it. but didn't know how to deal with it. so kept the even pace. now I know. Thanks for great teaching! And I did my long run today! Thanks Ben and Mary.

[@graemetough9988]

Or even slow it down, so long as you keep the HR consistent.

[@peaoat3608]

I've seen some extreme challenges people put themselves through but getting up at 4 AM takes the cake!

[@ThisMessyHappy]

😂😂 I’m pretty certain most ultra runners and endurance athletes will disagree. But I’ll take it 😊

[@Kelly_Ben]

​Ultra runner here... you can keep the 4am! 😂 I despise mornings, and do most of my training mid/late day. Luckily there are plenty of races in my area that start in the 8-12 time frame, but I'm willing to get up early for the occasional hike or race.

[@CliveWalker]

Great video! I'm interested in what you said about the compounding effect of 12 - 18 miles or 20 - 30 km because I've not heard of that before. And because I often lapse out of that range! Can you say any more on that?

[@liamallport3361]

Half marathon distance today for the long run. No snow or fog this week makes a change 😂

[@giovanbattistafichera8439]

What people probably don't know is that if you don't really have many hours to dedicate to a single long run for a marathon you can do two shorter ones back-to-back on Saturday afternoon and again on Sunday morning

[@lm8podtunes324]

Thanks for the tips! Running in Chiang Mai for now and the lovely thing here is hills 😊 What is that recovery massage thing on your legs at the end of the video? Cheers!

[@StoneRunning23]

Wonderful video! Question, about how long of a break when y'all are refueling do you take? How does this affect the training?❤cheers!

[@michelleharnett1351]

Dang, I was feeling good about my 15 km long run yesterday ...

[@ThisMessyHappy]

And so you should! Everyone is on a journey and your 15km long run may seem inconceivable to people who have a long run of 8km! And so on. Keep smashing it 😊

[@Isnack96]

What HR zone should the long run be focused on?

[@L00PYDRAG0N]

Hi Ben, can I ask? How often should you do a long run? I'm thinking every other week, reason for this recovery time for myself, to get the best out of track Tuesday. Currently my longest run is 24km done today. Love the channel 🙏

[@mattmillener9593]

Hi from the Gold Coast, Queensland. Great timing on the video thanks- Icing my knees after 32km this morning. 5 weeks out from my 50k ultra race struggling with both the heat and getting up very early to avoid it! Have to keep reminding myself to run slower to run longer.

[@davidrogers7787]

Am also on the GC. Keeping my HR under 140 on the long runs is close to impossible in this bloody heat! Best of luck in the 50k.

[@mattmillener9593]

@@davidrogers7787 Thanks David. Moved up from Sydney in early January so it was a bit of a shock to the system!

[@MR-wh5wp]

Also from the GC 🙋‍♀️ I also agree. My heart rate used to sit on 130s for my long run in winter. But in this heat and humidity it's in the 150s 🤯🤯

[@davidrogers7787]

@@MR-wh5wp @mattmillener9593 Kind of ignoring those who say treadmill work isn't 'proper' running. It definitely was this morning when doing tempo/easier progression repeats - just wouldn't be able to stick the pace if outside in this heat + humidity. Out tomorrow morning doing a low-HR run from Budds Beach to the Spit and back if you guys are up for it!

[@MR-wh5wp]

@davidrogers7787 YES, I love the treadmill this summer. I have been doing my hard interval work on there. Having your water bottle within arms reach is an absolute saviour and an industrial fan blasting. I've got intervals tues/thurs and my easy runs wed/fri/sat :) + Long Run Sunday.

[@dolfo34]

I am a great follower. I have learnt a lot from both of you. However, (there is a however here😢) I just realized that you guys consumed a lot of drinks in single-use plastic. It would be much better if you teach on how to keep your runs and breakfast greener... Thanks a lot 😊

[@edladd212]

28km for me today. One thing I’ve found is that the long run only gets hard when you pass the distance from the last one. So I felt fine today up to 25k and then struggled. Next week the first 28 will be a breeze (I hope).

[@tonyvaccarelli7950]

would you be able to tell us where you got that nice vessel for your ice baths , just wondering

[@cori2356]

I am so thrown off today. Sundays=long run, but because of a work event Friday, Friday’s run was on Saturday and now this week’s long run will be tomorrow (Monday, a US Holiday). So in my mind today is Saturday and I was so confused as to why all my favorite YT running channels were posting today. 😂

[@goddesskore]

I am living in the Philippines so we are the same! I start my 2 hour run at 4:00am oof.

[@zacsborntorunrunningadvent3441]

Excellent video 🎉. A few extra points to consider is that stopping completely for more than 18sec starts to reduce the Capillarisation advantages of a long Continuous run of over 90mins 😊. Long runs over 2hrs staying in zone2 under 88% lt2 really help teach the body to burn fatty acids. Cheers 🎉

[@thelittlepotcompany]

To be clear, you're saying you shouldn't stop for more than 18 secs or else you ill loose a lot of benefits?

[@zacsborntorunrunningadvent3441]

​@@thelittlepotcompanyyou lose a bit/slight amount of the benefits if you stop more than 12 to 15secs especially if multiple times. Lydiards book refers to it also. Applying continuous pressure is key. The heart and muscles are a pump. For the average runner at the end of the day time spend per wk in hrs with a healthy intensity distribution is going to yield MOST of the benefits 🎉😊.

[@paull2937]

How do you calculate your zone 2 heart rate? Do you use 60-70% mhr or 80-88% lthr? Because 60-70% max heart rate for me is like 12-15 minutes per mile even though my all out 5k time is about 22 minutes (about 7 minutes per mile). But my 80-88% lthr is more like 10-11 minutes per mile which makes more sense because I heard that easy runs should be about 55-75% 5k race pace.

[@lunathea7711]

Also live in Thailand. When I do half marathon, I start 6am . Dec.-Feb the sunrise is much later..I briefly buy water from small shop before heading home, but i carry with me a small handheld running bottle, which i finished around 11k run. Today, I wanted to run 22k but despite the early hrs the heat is bad, so i turned around at 6k. Thailand can be brutal,so be careful.

[@luispadilla2212]

Thank you for great information and motivation. At 58 years old I just completed my first 5 k in years. My heart rate for my long runs running at 70% is 113 but 10 minutes in the run my heart rate pases that rate. I don’t have any illnesses according to my doctor. If I go any slower I will be walking. How can I fix this?

[@mad_incognito]

Normally I like the long run but when I am running at home I know every street and its distance and so sometimes I am too fixed on what I still have to do to finish and that is mentally tough at times but then one thing I learnt from the last marathon is that I need to work on mental strength to push harder so I am fine with that.

[@Charlette-hk9mx]

My long run is up to 5 miles. I have to take a month off because of surgery. How much should I run when I get back to running. I’m enjoying watching your KZbin channel. Charlette

[@MR-wh5wp]

What do you think about when running 30km? I tend to get in a trance and count to 10 over and over again 😂

[@andrewcollier3495]

Haha, im exactly the same after a long run, Hot Venti Latte from Starbucks and a Curry Puff. It must be a South East Asia thing 😂

[@jhadebredenkamp97]

Y'all have so much tech in your house lol

[@OohRight]

I've been running again since Christmas. It's good but I've noticed people get far too into it and it becomes too complicated, too expensive for unnecessary gear and too much pressure to conform to all the advice online (which varies a lot depending on who or what you listen to). I've decided I will run when I want and how far I feel on the day. I'm not planned a week ahead I have to run 8k on Wednesday night. I'll go out and run 4k or 10k depending on what feels right on the night. Long message just saying don't feel running is a complicated sports. It's just... MOVING YOUR FEET FORWARD

[@paxundpeace9970]

Great video but the long run can be not only about progression in fitness, endurance or aerobic level but about maintaining a certain level off fitness. In addition it should be short enough to do it on regular basis.

[@Terminatortx33]

Miss my runs for months now. Plantar faciitis is killing my running journey. So annoying.

[@Kelly_Ben]

It sounds silly, but have you tried "toe yoga"? I had a horrid 6 month bout, but fixed it within a week by adding cheap PF insoles into an my shoes, non running include, but mostly with toe yoga. With your feet flat on the floor, lift just your big toes 10x, keeping the rest of your toes down. Hold them down if needed. Then switch, lifting all of your toes except the big toes, 10x. Then alternate, big toes/ rest of toes, 10x. In the beginning you might get cramps in the soles, but as your feet get stronger, they go away... and so did the PF! I did it 3x a day, while watching TV, driving, etc. Best wishes!

[@Terminatortx33]

Thank you for that tip i will give it a try. I have tried many re-hab exercises in the past 6 months + use Inner soles - spent over $700 on new shoes etc.. I have just had 2 x cortisone injections 6 weeks apart also to assist in recovery. I think the thing was i had it for over a year before i went to the doctor as i just kept running in pain and thought i was just bruising my heal from running all the time. Its a frustrating injury. So now all i can do is just watch people run on youtube .@@Kelly_Ben

[@jamstaa69]

Here maybe an argument starter?? When do you consider a long run to be distance or time? I consider mine to be distance, however, if I was to force myself to go slower to keep in a lower zone, I’d be going so slow, it would push my running time a lot longer, maybe longer than I’d be comfortable doing. The other way around, I’ve invested in a Fenix and when it suggests a workout, it asks 11:30 pace for example as an easy run, and I have a real problem going that slow running easy.. if I do, sometimes my zone barely get in to zone 2.. 🤷🏽‍♂️🤦🏼‍♂️

[@THUNDERGAMING-tq7tw]

Bro make a video about how to relief from Shin Splints

[@mattsully2238]

I know i should slow down on my long runs with cardiac drift but i love turning in hard workouts. I keep just doing all runs as hard as i can. I know it's wrong.

[@mattsully2238]

And I keep getting injured now that I'm in my 40s. Please learn from my mistakes

[@bardongalang32]

How many hours should I pass before taking in the ice bath? After every long run 🙂

[@marciahess9914]

I got COVID while in the middle of spring training😭 I was supposed to do 14 miles …. Do I try to make it up? I have been walking as I feel better. Any suggestions ?

[@volancydogs]

I have tried to "make it up" right after being sick and just needed more time off because of pushing too hard. Just gradually get back into it as your body allows and you'll actually reach where you were pre-illness sooner than you would trying to force it.

[@platosbeard3476]

The ice bath will pretty much stop any fitness gains from the long run, but if fitness isn't your priority then there's definitely some sense in it as it helps with, maybe even stops, DOMs

[@markphilpottultra]

I think that the world RITUAL is spot on. Ritual = "consisting of a series of actions performed according to a prescribed order". It's not just about the run, its about the other pieces of the puzzle that make up the whole. I would also add, that for me, that the ritual commences the evening before the long run. The excitement of what lays ahead tomorrow, and how much I look forward to it. Every running session should be celebrated and there is nothing wrong with that. As we all learned recently, that session may be your last ever, so remember it well. #ripkelvin

[@pcservicelondon]

I like to get my food and drink with me, as much self-reliant as possible.

[@kritan84]

I find the long run both the most enjoyable but also at the same time the most frustrating. It gives me time to spend with myself or a friend that I dont usually have due to kids and family. But also as a type 1 diabetic it requires a lot of preparation and the smallest mistakes in food/timing makes the run painful and the rest of the day a hot mess trying to play catch up. Still my favourite run though.

[@justinnevins107]

What I never understand is why you apparently stop during your long runs. I often see you stopping to drink, eat, film, during your long runs. I get that you need to get fuel/hydration and can't carry it all with you, but you don't do that in a race. If I'm doing a long run, I'm doing the whole thing with as little time not running as possible. Grabbing fuel/hydration takes me maybe 3-5 seconds.

[@josepablobermudez6283]

Not sure if there is a significant difference between stopping 3-5 seconds or a few minutes in progress.

[@tomrcollins76]

Long (slow)runs are not races. They are the opposite of races in some respects. A long run is just staying in Zone 2(or equivalent) for as long as you can. This can include walking, stopping for hydration or fueling etc, as those things make the long run sustainable. Taking mini breaks during a long run isn't necessarily counter productive, especially if a 5 min break means you can add 30 mins to the total duration.

[@e.prediger2664]

What's the point to get up in the middle of the night to do a run?

[@lgatx3391]

4am isn’t middle of the night for everyone. The point is carving out time in a busy schedule to work on one’s own goals. Ben and Mary have full time jobs and spend more time creating content for us. Some people do well with training early vs later in the day. It’s all based on individual preference. Me personally, I train in the evening after work.

[@CatsAreTheBestPeople-mm1fo]

0:37 I quote: "In Thailand, we've gotta start early because the heat ramps up early." You're welcome.

[@e.prediger2664]

​@@CatsAreTheBestPeople-mm1foThat makes sense. Thank you for pointing this out.