Why The LONG RUN Is So IMPORTANT | Road To Osaka - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of “Why The LONG RUN Is So IMPORTANT | Road To Osaka” from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Long runs are the marathon’s “training race” – you need to run them at a steady, comfortably hard pace (around heart‑rate 155‑160 bpm) to build endurance and mental toughness.
Fueling before and during the run is critical: a modest carb‑rich breakfast (bagel + jam, coffee, ~200 g carbs) plus targeted gels during the run.
Use a heart‑rate monitor to stay in the target zone and adjust effort based on feel.
Practice gut training – experiment with gel timing, quantity, and taking them on easy downhill sections to avoid stomach issues.
Keep kit simple, stay hydrated pre‑ and post‑run, and run in the shoes and apparel you’ll race in.

Workout Example:

Distance: 30 km (≈ 18.6 mi)
Pace: ~3:51 min/km (≈ 6:12 min/mi) – a steady effort between easy and threshold.
Heart‑Rate Target: 150‑160 bpm (aim for ~155 bpm).
Pre‑Run Fuel (≈ 30‑60 min before): 1 toasted bagel with jam, coffee, 30 g gel + 30 g carb chews (~200 g carbs total).
During‑Run Fuel: First 30 g gel at ~45 min (non‑caffeinated), second 30 g gel with caffeine at ~90 min, sip small amounts on a gentle downhill.
Hydration: 150‑200 ml of concentrated electrolyte drink pre‑run; no water on the run, just hydrate before and after.

Practical Tips:

Load up on carbs the night before and finish the pre‑run snack 30‑45 min before heading out.
Keep gel intake flexible – if you feel strong, delay the first gel; if energy dips, take it earlier.
Take gels on a downhill or flat section to reduce effort while swallowing.
Wear the same shoes, socks, and arm‑sleeves you’ll race in to avoid chafing and ensure comfort.
Run without music/podcasts to train body awareness for race day.

Closing Note: Give this long‑run a try, tweak the paces and gel timing to suit your own fitness, and log the session in the Pacing app so you can customize the workout for your personal goals. Happy running!