About this episode

This episode discusses the science behind long runs and their importance in training, addressing common questions and concerns from runners.

The long run is a staple of training plans from the 5K to ultra - but why? In this episode, we discuss the science of long runs, including the physiological adaptations, progressions, specificity and more. Plus, we answer your questions about why sleep is difficult after a long run, if walk breaks are okay, and if you treadmill long runs at a lower heart rate are better than outdoors. Thank you to our sponsors: ✨ Mizuno : Shop Mizuno’s newest bouncy supertrainer: https://runtothefinish.com/neovista3/ In this episode, you’ll learn: ✅ Why long runs are beneficial ✅ If fueling your long runs compromises adaptations ✅ How to progress your long runs ✅ How often you should do long runs at goal race pace ✅ Cardiac drift, cadence, and other things to pay attention to on long runs ✅ Terrain specificity during long runs If you enjoyed this episode, you may like: 🎧 Gut Training for Runners with Claire Shorenstein, CSSD, MS (10 July 2026) 🎧 Base Building Blueprint to Set Yourself Up for a Year of Running Success (2 Jan 2026) 🎧 Half Marathon Taper: It’s Not Just Less Running (27 March 2026) References 🔬PMID: 38389144 🔬PMID: 36173597 🔬PMID: 40878015 🔬 PMID: 40623829 Tread Lightly…

People in this episode

Hosts: Amanda Brooks, Laura Norris

Topics covered

• long run
• physiological adaptations
• training plans
• fueling
• cardiac drift
• terrain specificity

Keywords

• long run
• training
• physiology
• fueling
• cardiac drift
• cadence
• specificity

Sponsors

Mizuno

Mentioned in this episode

Books & works: Gut Training for Runners with Claire Shorenstein, CSSD, MS, Base Building Blueprint to Set Yourself Up for a Year of Running Success, Half Marathon Taper: It’s Not Just Less Running

Places: Tread Lightly Running

More episodes of Tread Lightly Running Podcast

• Gut Training for Runners: How to Fuel Without Stomach Problems with Claire Shorenstein, MS CSSD · July 11, 2026 · 39 min
• What Research Actually Says About Ferritin, Iron Deficiency, and Running · July 4, 2026 · 36 min
• Why Your Half Marathon Has Plateaued (And How to Train for a Breakthrough) · June 27, 2026 · 38 min
• Thinking About a 50K? 50 Miler? How to Run Your First Ultra Marathon, According to Science · June 20, 2026 · 42 min

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