What is considered long distance execution?
Long distance execution refers to the continuous execution of long distances. This is typically over 5km (3.1 miles). For most recreational runners, distances such as 10K (6.2 miles), half marathon (13.1 miles), and full marathon (26.2 miles) are considered standard benchmarks for long distance running.
From a physiological perspective, running for more than 30 minutes requires a significant contribution from an aerobic energy system. In other words, long distance running emphasizes endurance, efficient oxygen utilization, and mental stamina.
Benefits of long distance running
1. Cardiovascular health
Long distance running improves heart efficiency, reduces your resting heart rate, and increases stroke volume. Regular endurance training increases the body’s ability to utilize oxygen, the Vo₂max.
reference: American College of Sports Medicine (2021)
2. Mental health and cognitive function
Endurance running is associated with reduced symptoms of anxiety and depression. The contemplative rhythm of steady-state running promotes mood-regulating neurotransmitters such as serotonin and endorphins.
reference: Frontiers of Psychology, 2020
3. Metabolic efficiency
Longrun improves mitochondrial density and fat oxidation. Over time, your body will become more efficient in using fat as fuel, supporting durability and weight control.
reference: Sports Medicine, 2018
Common beginner mistakes to avoid
- Too early: Rapid increase in mileage can lead to overuse injuries such as shin sprints, plantar fasciitis, and stress fractures.
- Ignore recovery: Skipping rest days or ignoring sleep can impair progression and increase the risk of injury.
- Poor footwear: A worn or inappropriate shoes can lead to biomechanical problems and pain.
- Inconsistent pacing: Running too fast will prevent aerobic adaptation and lead to early burnout.
- Ignoring strength training: Weak hips, cores, and glute contribute to inefficient morphology and risk of injury.
Aerobic-based construction: Run-walk method
Run Walk Methoddirector Jeff Galloway popularised it is one of the safest and most effective ways for beginners to build endurance. Alternating walking and running can help improve aerobic ability while reducing musculoskeletal stress.
Beginner example:
- Week 1: Run for 1 minute, walk for 2 minutes – Repeat for 20-30 minutes
- Week 2: Run for 2 minutes and walk for 1 minute
- Week 3: Run for 3 minutes and walk for 1 minute
Gradually increase the duration of the run, while reducing walking breaks.
Weekly progress plan for new runners
A structured schedule will help your cardiovascular system, muscles and joints be adapted safely. This is a simple 4-week progression:
| week | Session/week | Total week | Long run |
|---|---|---|---|
| 1 | 3 | 60 minutes | 20 minutes |
| 2 | 3–4 | 75 min | 25 min |
| 3 | 4 | 90 minutes | half an hour |
| 4 | 4 | 100 minutes | 35 minutes |
In 4 weeks, increase the volume beyond the weekly volume 10% To minimize the risk of injury.
Recovery Tips and Nutrition Basics
recovery:
- Sleep for 7-9 hours per night
- Take at least one break per week for one day
- The rolling and mild stretch of foam can reduce pain
nutrition:
- Prioritize complex carbohydrates for fuel (oats, rice, potatoes)
- Include lean protein (chicken, beans, tofu) for muscle repair
- Maintain hydration and electrolyte replenishment, especially for a long period of time.
Post-run snacks: For optimal recovery, we aim to consume a 3:1 ratio of carbohydrate to protein within 30-60 minutes after the run.
Choose the right shoes and gear
Running shoes:
- Can be installed in a specialized running store
- Change shoes every 300-500 miles
- Choose a model based on walking and arch support
Clothing:
- Clothes that are subject to moisture reduce scratches
- Use anti-chaff balm in problem areas
- Dress in light layers for weather flexibility
accessories:
- GPS watch or app to track progress
- Low-ray reflector
- Hydration Belt for Longer Efforts
FAQ: Can I lose weight through long distance running?
Yes, long distance running, when combined with slight calorie deficits, can contribute to fat loss. However, excessive mileage without proper fueling can increase hanger hormones (such as ghrelin) and lead to overeating.
Weight Loss Tips While Running:
- Focus on nutritious saturated foods
- Avoid “eating rewards” every time you run
- Add strength training to maintain lean muscles
reference
- American College of Sports Medicine. (2021). ACSM Guidelines for Exercise Tests and Prescriptions11th edition
- Galloway, J. (2016). Galloway’s Running Book. Shelter Publications.
- Jones, T. W., et al. (2018). “Adaptation of endurance and changes in metabolism in long-distance runners.” Sports Medicine48(6), 1303–1323.
- Rebar, Al, et al. (2020). “The impact of running on mental health outcomes: a systematic review.” Frontiers of psychology11:586532.
- Neiman, DC (2020). Exercise Tests and Prescriptions: A Health-Related Approach9th edition.
