Forums >General Running>Necessity of long runs?
esq.
Another aspect of the long, slow run is duration. While running slowly increases fat burning for fuel, another way to really increase fat burning is to run when the carbohydrate stores are lowered. When the carbohydrate stores (muscle glycogen) are lowered, fat burning really goes up since there is little carbohydrate available. We know that the carbohydrate stores are lowered after 90 to 120 minutes of running so you want to do 30-60 minutes of running "after" this to maximize fat burning and to help stimulate the body to store more muscle glycogen for future runs (and races). When running (and racing) for this long, the blood glucose level also lowers. Ingesting carbohydrates (either through a sports drink or energy gels) before and during the run, maintains your blood glucose level. However, as you see below, we may also want to challenge the body to run with a lowered blood glucose level and to adapt to be better at handling a lowered blood glucose level. Therefore, the long, steady runs must last at least two hours and the longer the better and you may want to try to slowly reduce your carbohydrate ingestion before and during this type of long run. Except for a few exceptions, you should try to gradually increase your long run above two hours and I find that long, steady runs of two and a half to three and a half hours are ideal for most competitive marathoners. Running for this long also helps us accomplish two of the other goals for this type of long run. First, with these runs your legs will get very tired but will become stronger and better able to tolerate running for such long periods. Second, you will experience fatigue and have to be mentally strong to simply keep going, knowing that you are going to continue to feel tired. However, it's important to remember that feeling tired is what training is about. You receive many benefits in marathon training only after you're tired. So the goal is to run beyond to the point of being tired so that the body is stimulated to grow stronger and more resistance to tiredness.
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The liver and muscles are the storage sites for glycogen. During exercise, glycogen stored in the liver is converted back into glucose so that it can be absorbed by muscles via the bloodstream .. After eating a CH-rich meal, the liver can absorb glucose directly from the bloodstream and store it as glycogen. It can also convert lactate into glycogen ... muscles convert glucose into lactate, which becomes an indirect way for the liver to replenish its supply of glycogen. This phenomenon is called the glucose paradox.
From start of exercise the average rates of glycogen depletion in type I fibres were about 1.0, 2.0 and 4.3 mmol glucosyl units kg-1 (w/w) min-1 at 43%, 61% and 91% of VO2max.
Good Bad & The Monkey
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Poor baby
With all that has been said.... Trishie, I think that you can stick to 10-12 milers on the weekends, and suffer no ill effects.
Runners run
Jennifer mm#1231
Trishie, I think that you can stick to 10-12 milers on the weekends, and suffer no ill effects.
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