Turn Off the Turbo on Your Next Long Run!

Fiona Milne, Physiotherapist

9 August 2017

Benefits of a relaxed long run

It is an age-old debate how fast you should complete your weekend long run.

Science suggests that the optimal pace for your long run is around 55-75% of your 5km pace - so yes it should feel pretty relaxed!

The goal of a long run is to get the physiological benefits such as increased glycogen storage (muscle fuel), mitochondria development and increasing the availability of oxygen to muscles with minimal fatigue.

By reducing fatigue you are also reducing the risk of injury for your quicker running sessions by encouraging muscle adaption without overload. 

And it gets even better for those who enjoy the relaxed long run – running above 75% of your 5km pace has not been shown to provide any additional physiological benefits!

So relax and enjoy your next run and just let the miles tick over knowing you are still getting all the perks!

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