Days 19 & 20: In it for the Long Run

in it for the long runI read an article recently that said runners can substitute strength workouts for their long run and still do well with long distances races…hmmmm….what do you think?

While a regular strength training regimen will absolutely help you get faster and last longer on the road….they alone are not enough to ensure you can go the distance. The only thing that will get you ready for long distances racing…is consistent long distance training runs.

Not everyone obsesses over racing though… What about going long just for the fun of it? For the stress relief, the calorie burn, for the mental toughness… Do you put yourself through the pain just so deep down you can know how good it feels?

No matter what your reason, the long run is good for you. According to Runner’s World, during the long run…

“Capillaries in your muscle fibers increase in number, which enables more energizing oxygen to reach your muscles. Your mitochondria, the aerobic powerhouses of your cells, also grow in number and size, which helps you sustain energy. Your muscles also learn to store more glycogen (carbs), which wards off fatigue over long distances. There are psychological benefits, too: Long runs build mental toughness to help you manage discomfort. They also serve as a dress rehearsal, giving you an opportunity to test gear and fueling options so when race day comes, you know what works best.”

The process is very technical but going through the RRCA Certification course, I learned a lot about how we grow mitochondria during our long runs and why it’s important. It’s fascinating how the long run actually transforms our body. Without these long runs, we are not ready to take on long distance racing.

This weekend, as you tackle those long runs, think about how your body is changing, growing, and transforming into a powerhouse that is ready for whatever you throw at it.

Day 19: Go Long 

  • Long Slow Run – No matter what “long run” means to you…go out and make it count!
  • Planks – :30 (2X)
  • Side Planks – :30 (1X each side)
  • 7 Key Stretches for Runners

Day 20: Abs

  • Mountain Climbers – 60X each side
  • Heel Touches – 40X each side
  • Bicycle Crunches – 40X each side
  • Planks – 1 Min (2X)
  • Side Planks – 1 min each side
  • One Arm Camel
  • Spinal Stretch on Stability Ball

Remember you always have options on the weekend and can switch these days up if you like to go long on Sunday. 🙂 Here is the “how to” videos page and the stretching exercises (besides the 7 Key Stretches for Runners) are below.

Time to build some mitochondria….go out and grow some energy this weekend! 😉

2 thoughts on “Days 19 & 20: In it for the Long Run

  1. Hi Amy

    Do you have any recommendations for breakfast smoothies? I’m looking for something fast and easy that would give me a little variety. I prefer fruit based to vegetable based but want to keep the calories in check. I don’t have any food allergies.

    I’d appreciate any recommendations you have.


    Sent from my iPhone


    Liked by 1 person

    • I wish I had some suggestions for you but I’m not much of a smoothie girl. Mind if I post this in our group and see if we can get you some suggestions from other members?


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