Episode 65: Mastering the Fundamentals of Running - The Long Run Isn't About Distance - It's About Adaptation
Thu Feb 05 2026
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Summary:
In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue their “Mastering the Fundamentals of Running” series by breaking down the true purpose and value of the long run. Rather than focusing solely on marathon or Ironman training, they explore how long runs benefit athletes across all race distances—from 5Ks to long course triathlon—while emphasizing that long runs are not one-size-fits-all. The conversation covers how to define a long run (time vs. distance), the physiological adaptations it creates, and why durability, recovery, and consistency matter more than simply logging big mileage. Coaches Justin and Katie also challenge common misconceptions, discuss when long runs may not be appropriate, and explain how smart progression builds both physical resilience and mental toughness without increasing injury risk.
Key Takeaways:
· A “long run” should be defined relative to the athlete, not by a fixed distance or mileage standard.
· Time-based long runs can better manage training stress, recovery, and real-world scheduling than mileage alone.
· The biggest benefits of long runs are increased durability, musculoskeletal resilience, and mental toughness—not just cardiovascular fitness.
· Long runs help develop mitochondrial density and metabolic efficiency, improving endurance performance across race distances.
· Athletes are more often limited by their ability to recover from long runs than their ability to complete them.
· Consistency matters more than epic single sessions; a long run that derails the rest of the week is counterproductive.
· Long runs build mental skills such as pacing, discomfort management, and internal focus—especially important for triathletes who race without music.
· Progression and individualization are essential; long runs should be earned gradually, not forced prematurely.
For all things coaching, reach out:
Coach Katie: www.Fuel2Run.com
Coach Justin: www.TabulaRasaRacing.com
Podcast Email: theenduranceathletejourney@gmail.com
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Send us a text Summary: In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue their “Mastering the Fundamentals of Running” series by breaking down the true purpose and value of the long run. Rather than focusing solely on marathon or Ironman training, they explore how long runs benefit athletes across all race distances—from 5Ks to long course triathlon—while emphasizing that long runs are not one-size-fits-all. The conversation covers how to define a long run (time vs. distance), the physiological adaptations it creates, and why durability, recovery, and consistency matter more than simply logging big mileage. Coaches Justin and Katie also challenge common misconceptions, discuss when long runs may not be appropriate, and explain how smart progression builds both physical resilience and mental toughness without increasing injury risk. Key Takeaways: · A “long run” should be defined relative to the athlete, not by a fixed distance or mileage standard. · Time-based long runs can better manage training stress, recovery, and real-world scheduling than mileage alone. · The biggest benefits of long runs are increased durability, musculoskeletal resilience, and mental toughness—not just cardiovascular fitness. · Long runs help develop mitochondrial density and metabolic efficiency, improving endurance performance across race distances. · Athletes are more often limited by their ability to recover from long runs than their ability to complete them. · Consistency matters more than epic single sessions; a long run that derails the rest of the week is counterproductive. · Long runs build mental skills such as pacing, discomfort management, and internal focus—especially important for triathletes who race without music. · Progression and individualization are essential; long runs should be earned gradually, not forced prematurely. For all things coaching, reach out: Coach Katie: www.Fuel2Run.com Coach Justin: www.TabulaRasaRacing.com Podcast Email: theenduranceathletejourney@gmail.com