Should You Run the Full Distance Before a Half Marathon And a Marathon?

To properly prepare for long-distance running, especially for a half marathon or a full marathon, extensive training is essential. As you train for a race, you might question whether it is necessary to run a distance that is equivalent in duration to the race itself.

After all, if you are getting ready for a marathon, you should be able to run the full distance before the actual event, right? But is this really necessary?

In this article, we’ll take a closer look at whether it is necessary to run the full distance during preparation and examine the cases when it is recommended to do so. Also, we’ll discuss which long runs are worth including in your training routine.

What Is Long-Distance Running, And What Is Its Purpose?

Long-distance running involves continuous running for an extended period. The duration of these runs varies depending on the race you are training for but generally speaking, a long run lasts anywhere from 1.5 to 3 hours.

Long-distance running offers numerous benefits for our bodies, some of which include:

1. Enhancing the cardiovascular system by increasing the heart’s strength and stroke volume, leading to more efficient functioning in daily and athletic activities.
2. Boosting the number of mitochondria, the body’s energy stations, resulting in faster and more efficient energy supply to cells.
3. Developing the capillary network, which facilitates the rapid delivery of oxygen to working muscles.

Endurance development is one of the primary benefits of long-distance running. It prepares the body both physically and psychologically for prolonged activity, allowing athletes to train for extended periods.

What Runs Are Сonsidered Long When Preparing for a Half Marathon And a Marathon?

The training plan depends on a multitude of factors. The same goes for recommendations on the duration of long runs. Given that each athlete has a unique experience, goals, and fitness background, the physical activity level and its effects will vary from person to person.

The only way to determine what works best for you is through trial and error.

Several factors can influence the duration of a long run, including:

1.   Your level and overall running background;
2.   The current level of preparation and fitness;
3.   Age and individual characteristics;
4.   Training conditions, such as the location;
5.   The recovery time needed.

What should a long run be like before a half marathon?

About a month before the start, it is worth doing a final long run—12.5 to 15.5 miles depending on your level of experience. The approximate pace of the long run should be 20-30 seconds slower than the target pace for a half marathon.

For example, if you plan to run it at an average pace of 9:40 min/mile (6:00 min/km), then you should aim to complete the control long run at a pace of 10:10-10:30 min/mile (6:20-6:30 min/km).

As the race date approaches, it is important to decrease the volume of training. You should complete your last long (control) run 2-3 weeks before the race, and it should be approximately 9-11 miles, depending on your level of experience.

If you are new to running and have been training for a half marathon, it is essential to include such long training sessions in your preparation plan. Beginners can only run a 13-mile session if they gradually work up to that distance.

To do this, you should increase the volume slowly, and keep in mind that preparing for a half marathon takes 4-5 months. Therefore, at the beginning of your preparation, as you build up your form, the long runs will be shorter and slower.

If you think that a 13-mile run is too long, it’s best not to start with a half marathon. Instead, consider other shorter distances such as 5K or 10K.

What should a long run be like before a marathon?

Here, runners can be conditionally divided into three groups:

1. For beginners looking to complete their first marathon, it will be sufficient to run a long distance of around 18.5–20 miles.
2. For runners aiming to finish a marathon in 3:00-3:30, the long run can go up to 22 miles.
3. For advanced-level runners who can complete a marathon in under 3 hours (especially 2:30-2:50), the distance can be between 22 and 26 miles. However, only experienced athletes are recommended to do this type of training.

As you can see, the timing of the control training session is individual and depends on the athlete’s level of preparation and goals.

When Should You Schedule a Long Run Before a Marathon?

• If you do the control training session 3-4 weeks before the race, its duration is usually no more than 18 miles. For non-competitive runners who are not focused on achieving a specific time goal, this run may be shorter, whereas faster runners may need a longer one.
• When doing a long run that lasts between 21-23 miles, it is important to maintain a much slower pace than the target pace for a marathon. For instance, if the target pace for a marathon is 9:40 min/mile (6:00 min/km), then the pace for the training session should be around 10:10-10:30 min/mile (6:20-6:30 min/km).
• A long run of 26.2 miles is worth completing at least 2 months before the race starts. You should aim to maintain a conversational pace during this run, which typically falls within the heart rate zones 2-3. The main objective of this long run is to help you get a sense of the full distance and prepare your body for the toughest part of the race, which is usually between 22 and 26 miles. However, we remind you that only experienced runners should attempt this type of training.

Why You Should Not Run the Full Distance Before a Race

Running a marathon or a half-marathon demands a lot of physical effort, and afterward, your body needs time to recover. The lower the runner’s fitness level, the more challenging it can be for the body. This is why the training approach for elite athletes differs from that of amateur runners.

Whether it’s worth running the full distance depends on the specific distance you are training for.

• If you are getting ready for a half marathon, running 12 to 15 miles about a month before the start would be adequate.
• If you are preparing for a marathon, then for most runners, a long run 1-1.5 months before the start will be from 18 to 22 miles.

Running a full marathon as a training session only makes sense for highly experienced runners. However, it is important to remember that runners usually complete this kind of session at a conversational pace about 1.5-2 months before the race.

The level of exercise and the effect that you will get from a long run should be enough to comfortably complete a marathon. When preparing for it, don’t overlook other effective training methods, such as tempo runs, and interval and hill workouts.

To make progress instead of just reaching the finish line, aim to participate in one or two marathons per year. As for half marathons, it is acceptable to participate 4-5 times annually.

Running these long distances more frequently may not give your body enough time to recover fully before the next race. This can adversely affect not only your performance but also your health.

Do You Need Time to Recover After a Long Run?

In sports, recovery is vital for athletes who prioritize their health and aim to enhance their performance. It is just as important as training and should get the same level of attention.

This is particularly crucial for those who run long distances, as in this case the body expends a lot of energy, and the musculoskeletal system is subjected to prolonged impact loads. This can result in minor micro-tears, inflammation of the periosteum, water-salt imbalances, and other issues.

Throughout the recovery process, the body’s adaptive capabilities are enhanced, and physical parameters return to normal levels. This involves replenishing glycogen stores in the muscles, increasing muscle tissue volume, and synthesizing new proteins.

5 Effective Ways to Recover From Long Runs

Runners choose their methods of recovery based not only on personal preferences but also on the intensity of their physical activity. Ruslan Khoroshilov recommends the following recovery methods:

1. Cold therapy

Cold therapy, such as ice compresses, ice baths, cold barrels, and cryotherapy chambers, can be used immediately after a long run. Cold relieves muscle tension and inflammation, reduces swelling, and alleviates muscle pain by lowering metabolic activity.

It is best to start with 3-5 minutes and gradually increase the exposure time.

It is important to exercise caution when using these procedures. Prolonged physical activity can weaken the immune system, and cold therapy can worsen the situation, potentially leading to colds, cramps, and other negative consequences.

Keep in mind that these procedures are contraindicated for people with inflammatory processes, cardiovascular or genitourinary system diseases, and joint problems.

2. Sauna

Exposure to high temperatures can help to quickly eliminate waste products such as toxins, including lactic acid salts, that accumulate in the muscles during intense exercise.

Typically, it takes the body 3-4 days to remove these toxins, but sauna use can shorten this period to just one day by promoting increased microcirculation of blood, lymphatic drainage, and improved blood vessel elasticity.

Combining a sauna with cold water, such as a cold shower or swimming pool, is also highly recommended.

Don’t go to a sauna immediately after a strenuous workout or run. It’s best to wait for a few hours or even until the next day.

These hot procedures place a significant burden on the cardiovascular system and are therefore not advisable for people with related diseases, as well as during menstruation and periods of inflammation.

3. Massage

Massage is the best way to help your legs recover after intense training sessions.

It alleviates fatigue, boosts blood circulation, accelerates tissue healing and makes them more elastic, positively impacts the immune system, reduces cortisol and adrenaline levels, and helps disperse accumulated lactic acid.

Moreover, the most crucial benefit of massage is the prevention of any injuries to the musculoskeletal system.

It is not recommended to get a massage right after intense physical activity. Waiting a few hours or even scheduling it for the next day is necessary. It’s best to have a specialist perform a massage for you.

Alternatively, you can use a foam roller and balls, or a percussion massager.

4. Nutrition

A protein-rich food is essential for muscle recovery. It’s better to combine it with fresh vegetables and leafy greens to replenish the body with vitamins and minerals.

5. Sleep

The main recovery process takes place during sleep. Get at least 7-8 hours of sleep per day.

Conclusion

Getting ready for a half marathon or marathon requires long runs. It is crucial to follow recommendations for their duration, intensity, and timing. Remember that training is essential, but the most significant challenge awaits you during the race. Best of luck at the starting line!

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