You lace up, cue up your running playlist, and head out for your long run. But 40 minutes in, you hit an extra-long stoplight (and you won’t be caught jogging in place). Then at mile nine, you stop to take advantage of a working water fountain.
At mile 14, you find yourself hiding in the shade of a tree, questioning your life choices. By now, you’re wondering: Does this run even count? Our How to Run Longer program will help you make it happen!
Taking walking breaks is actually built into the run/walk method, which isn’t just for newbies. Runners have qualified for the Boston Marathon using this training approach. And research published in the Journal of Science and Medicine in Sport shows that a combined run/walk strategy allows non-elite runners to achieve similar finish times to those who run the entire time but with less muscle discomfort.
It might be reassuring to know that unplanned or unintentional breaks are also an inevitable part of the process for most runners, whether that’s because of obstacles on your route, the need for a bathroom, or some other hiccup in your training. The catch: If you’re taking too many, these breaks could wave a red flag. Here’s what to pay attention to so you’re making the most of your miles.
The long run is the cornerstone of any runner’s training week, says Matt Meyer, a certified personal trainer and RRCA-certified run coach based in Boulder, Colorado, and host of Runner’s World’s How to Start Running program. In increasing that time on feet, “we’re building aerobic fitness, we’re strengthening slow-twitch muscle fibers, we’re increasing mitochondrial density,” he explains. All of those adaptations will help your body continue supplying oxygen and energy to your muscles, so you can sustain your pace for longer.
Think of these workouts as a simulation for race day: You’re not only testing out your clothes and shoes and practicing your fueling and hydration plan, but you’re also working on developing the mental toughness you need to be comfortable with the discomfort of distance running. Remember: You’re not just training your legs, you’re training your brain to keep showing up, even when you get tired. But you’re also human, and stopping for a quick bathroom break or to ensure you get your gel down isn’t going to defeat the purpose of the run, Helms adds.
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