Timothy P. Higgins’ Timothy P. Higgins’ Advanced Marathon Advanced Marathon

Training Tips: The Weekly Training Tips: The Weekly Long RunLong Run

By Timothy HigginsBy Timothy Higgins

Timothy P. Higgins’ Advanced Marathon Timothy P. Higgins’ Advanced Marathon Training Tips: The Weekly Long RunTraining Tips: The Weekly Long Run

A dedicated A dedicated marathonmarathon runner, Timothy Higgins enjoys discussing training runner, Timothy Higgins enjoys discussing training techniques with other runners to see what works and what does not. Higgins techniques with other runners to see what works and what does not. Higgins especially emphasizes the importance of engaging in at least one long run especially emphasizes the importance of engaging in at least one long run each week. These runs train an individual not just physically, but also each week. These runs train an individual not just physically, but also mentally, for the big event. Each person has a mental threshold for the mentally, for the big event. Each person has a mental threshold for the amount of exercise that can be tolerated. Frequent long runs help expand amount of exercise that can be tolerated. Frequent long runs help expand this threshold. Too often, Higgins has witnessed people with seemingly solid this threshold. Too often, Higgins has witnessed people with seemingly solid training regimens fail, simply because they did not include enough long training regimens fail, simply because they did not include enough long runs. Long running sessions affect a number of physiological changes in the runs. Long running sessions affect a number of physiological changes in the body. For example, they increase the storage capacity in muscles for body. For example, they increase the storage capacity in muscles for glycogen, a basic energy form. Bodies can only store a limited amount of glycogen, a basic energy form. Bodies can only store a limited amount of glycogen and when runners deplete those reserves, they will likely be glycogen and when runners deplete those reserves, they will likely be unable to finish an event. Long runs also strengthen feet, joints, tendons, unable to finish an event. Long runs also strengthen feet, joints, tendons, and muscles, making injury less likely and recovery times shorter. and muscles, making injury less likely and recovery times shorter. Individuals training for a half-marathon should aim for an 8 to 10 mile run Individuals training for a half-marathon should aim for an 8 to 10 mile run each week, while full-marathoners should complete a run of no less than 15 each week, while full-marathoners should complete a run of no less than 15 miles each week and push to 20 miles at least a couple of times before the miles each week and push to 20 miles at least a couple of times before the event. event.