This week's episode to The Sunday Shakeout features an informative guide to the long run. The long run is simply the longest run you do during the week, however, there is some dimension to it that is worth uncovering. This episode dives into the benefits of the long run, how long it should be based on the race you are training for, long run variations, and how to fuel your long runs (especially marathoners and half-marathoners). I hope you enjoy this episode of The Sunday Shakeout!

Tailor your distance to your race goals, whether you're a 5K enthusiast aiming for 10 miles or a marathoner capping it at 20-22 miles.

Explore various long run styles, from fast-finish to fartlek, but don't overlook the fundamental easy long run. Learn the art of long run fueling, essential for those pushing beyond 1:30, with a target of 50-60 grams of carbs per hour.

Post-run recovery is as crucial as the workout itself. Prioritize hydration, nutrition, and rest to minimize injury risks and optimize adaptation. Consistency is key – commit to long runs week after week, month after month, for sustained aerobic fitness gains.

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