The long run, or similarly times of longer cardio exercise, are a great ways to improve your endurance, increase fitness levels, and also lose weight. The basis of a longer run is to go for a time that is more than any of your other runs during the week. If you are just starting to add these into your workout routine they may only be a few extra minutes or miles longer, but you will then gradually build from there. The pace or effort of these runs will be about the same as your easy runs, even a bit slower if need be so you can finish the additional time, and on a scale of 1 to 10 you should feel like you are working at a 7.

As you progress in fitness and in the running training program you can then begin to incorporate faster paces, and even pick ups into your long runs to give them specific training and workout purposes. Prolonged cardio exertion is going to set a solid base fitness level and will even translate into better speed and performance times as your body gains strength. What's more is if you should be looking to lose weight, extending the amount of time you are running or working out will burn more calories and is going to make dropping those pounds come quicker.

When you are deciding the time or distance of your long run, you want to start out with only slightly more than that of your current easy runs. This is to make sure you aren't setting yourself up for an injury by adding too much too soon. Start out by designating your long run day to be about 5 to 10 minutes longer than the most you've done up until to this point, and then add about that same amount of time each week. By slowly building up the amount of time you are working out, not only will the time seem more manageable (don't underestimate the mind trying to psyche you out!) but you will be more prepared to handle the distance and feel much better both during and after. Finally, the best way to end a long run and then set yourself up for a better workout next time is to start the recovery process early by both refueling and rehydrating. It is critical to drink liquids that contain electrolytes and eat something that is a combination of protein and complex carbohydrates within the first 30 minutes of ending any of your workouts. This is especially true after a longer one when your glycogen levels and muscles are most depleted.