Long runs are the foundation of marathon training. They build endurance, mental toughness, and the physical resilience needed to cover 26.2 miles. But going longer isn’t just about logging more miles—it’s about training smart, protecting your joints, and giving your body the recovery it needs.
In this guide, you’ll find long-run strategies designed to help you build endurance safely, avoid common running injuries, and arrive at race day strong and ready.
Why Long Runs Matter
Long runs do more than just build cardiovascular endurance. They:
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- Train your body to use energy more efficiently
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- Strengthen the musculoskeletal system
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- Improve mental stamina and pacing
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- Reduce the risk of overuse injuries when paired with proper form and recovery
But they must be approached strategically. Ramping up too quickly or running with poor mechanics is a common path to injury.
1. Start with a Solid Foundation
Before increasing distance, ensure your base mileage is consistent. A common guideline is:
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- At least 3–4 runs per week
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- Weekly mileage of 15–25 miles for newer runners
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- Long runs should be no more than 10–30% longer than your previous longest run
Pro Tip: Check out our piece on Running Injury Prevention for more on building a safe training base.
2. Prioritize Proper Running Form
Poor mechanics can amplify impact and lead to chronic injuries over time. Pay attention to:
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- Posture: Keep your spine tall and shoulders relaxed
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- Footstrike: Land midfoot rather than overstriding
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- Cadence: Aim for a cadence around 170–180 steps per minute
- Arm swing: Keep elbows bent and swing from the shoulders—not crossing your body
Persistent joint discomfort or inefficiencies in form may indicate biomechanical issues that benefit from orthopedic evaluation. Learn more about common issues we treat on our knee, hip, and shoulder specialty pages.
3. Warm Up with Intention
A proper warm-up prepares your muscles and joints for the stress of long-distance running. Skipping this step increases your risk of strains, especially in colder weather or early morning runs.
Dynamic warm-up examples include leg swings (front/back and side-to-side), walking lunges, high knees, arm circles, and shoulder rolls.
These warm-ups promote mobility, activate key muscle groups, and prepare joints (particularly hips and knees) for repetitive motion.
For a more comprehensive warm-up and cool-down description, read our recent blog.
4. Build Long-Run Distance Gradually
Use the 10% rule: increase your weekly long run by no more than 10% week-over-week. For example:
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- Week 1: 12 miles
- Week 2: 13 miles
- Week 3: 15 miles
Pro Tip: Every 3–4 weeks, scale back for a “cutback week” to give your body time to adapt. This reduces cumulative fatigue and lowers injury risk.
5. Incorporate Cross-Training
Cross-training boosts aerobic fitness without increasing impact on your joints. Ideal cross-training for endurance runners includes swimming, cycling, elliptical, or yoga workouts.
Cross-training also allows recovery from running-specific stress while continuing to build cardiovascular endurance.
For a more comprehensive exploration of cross-training, read our blog.
6. Recover Like It’s Part of Training (Because It Is)
Your long run doesn’t end when you stop running. Recovery is where your progress actually happens.
Key recovery strategies:
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- Post-run static stretching for calves, quads, hamstrings, and hips
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- Foam rolling to reduce muscle tightness and improve circulation
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- Hydration and fueling with carbohydrates and protein post-run
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- Cold baths or gentle mobility the day after
Neglecting recovery increases your risk of injuries like runner’s knee, hip impingement, and Achilles tendinosis, common issues we see in our orthopedic practice.
FAQs:
Q: How long should a long run be when training for a marathon?
A: Long runs typically start at 6–8 miles and peak at 18–22 miles. The longest run should happen 2–3 weeks before race day.
Q: Is it normal to feel sore after long runs?
A: Mild soreness is expected, but sharp pain or prolonged discomfort may signal a developing injury. Consult our sports medicine team for evaluation.
Q: Can I run through hip or knee pain?
A: No. Running through joint pain often leads to more serious issues. Explore treatment options on our hip and knee pages.
Q: Do I need to cross-train every week?
A: While not required, 1–2 cross-training sessions per week can improve endurance, reduce burnout, and lower your risk of overuse injuries.
Build Endurance Without Breaking Down
Long-run success isn’t just about willpower—it’s about strategy, form, and recovery. Whether you’re new to distance running or training for your tenth marathon, building endurance the right way protects your joints and keeps you moving forward.
ROC is a proud sponsor of the 2025 Portland Marathon. This post is part of our “Never Miss a Mile” campaign. To see all of our running tips, please visit our Portland Marathon page.
