The importance of a long-term view in running training
Running is a long-term journey. For recreational runners and age-groupers with goals, it’s important to understand the importance of a long-term picture in training. It's easy to get caught up in the excitement of short-term wins, but the real magic happens when you commit to a sustainable, thought-out approach to your training.
Here we look at why a long-term perspective is essential for your running success and give you practical tips to help you develop a well-rounded training plan.
Understanding the long-term view
What is the long-term view?
A long-term picture on your running training means that the planning and execution of your training plan focuses on long-term goals and benefits rather than immediate results. This perspective emphasises consistent progress and improvement as well as sustainable practices over the long term.
Why is a long-term view important?
Thinking long-term is important because it aligns your training with the natural progression of your fitness and allows for gradual progress and adaptation. It helps you avoid overtraining and injury – common problems when you focus only on short-term results.
Benefits of a long-term view
Performance improvement
One of the main benefits of a long-term picture on your training is the steady improvement in your performance. It helps you build a solid aerobic base, improve your speed and increase your endurance over time. This structured approach makes sure that your body adapts efficiently and sustainably.
Injury prevention
Every runner fears injury. It’s something every runner wants to avoid. A long-term approach gradually increases load over time. This helps you prevent overuse. By avoiding sudden increases in distance or intensity, you give your body time to adapt. And this reduces the risk of injury.
Consistent progress
Sometimes it’s the small steps that lead to long-term success. A sustainable plan that focuses on the long term helps you progress consistently. You will see small but regular improvements that add up over time and result in significant progress. This helps you to build positive habits and motivation.
Mental resilience
Planning for the long term also helps build your mental resilience. It teaches patience, perseverance and the ability to overcome setbacks. This mental strength is invaluable not only in running, but in many aspects of life.
Elements of a long-term training plan
Goal setting
Setting realistic and achievable goals is the foundation of a successful long-term training plan. Your goals should be specific and measurable. They should give you a clear objective that you can work towards. This could be finishing a marathon, achieving a new personal best, or simply maintaining a consistent running routine. A defined goal gives your training direction and purpose.
Periodisation
Periodisation is the division of your training year into smaller time phases with a specific focus. These phases typically include base building, peak training, and tapering. Periodisation helps you improve your performance and prevent overtraining. By varying the intensity and volume of your training, you can ensure that your development is balanced and that you make continuous progress.
Flexibility
You make a plan and then life happens. That's why your training should be flexible. Work, family commitments and health issues can disrupt even the best-made plans. Flexibility allows you to adjust your training schedule without losing sight of your long-term goals.
Tracking progress
Monitor your progress regularly to stay on track. You can use tools such as training logs, running apps, or wearable technology to monitor your distance, pace and other metrics. KULG makes understanding your training progress simple and clear. It helps you identify your performance trends, maintain consistency and make the right adjustments to your plan to maximise your potential.
Common challenges and solutions
Staying motivated
Staying motivated over the long term can be challenging. So, it’s important to find your ‘why’. It should be a little out of reach, but something that excites you and gives you a sense of purpose. Set some intermediate goals and enjoy the journey. Celebrate small victories along the way, rather than focusing only on the outcome. You can also join a running group or a community like KULG to keep you accountable and make the process more enjoyable. Also, make sure to put some variety in your training to keep things interesting.
Peaks and setbacks
Progress in running is not a straight line. Every runner experiences the highs and lows. When your progress stagnates, review your training plan and make the necessary adjustments. If you experience setbacks such as injury, focus on recovery and gradually ease back into your routine.
Balance life and training
Balancing running with other commitments in life takes some planning. So be realistic about what you can achieve given your other commitments. There will be days when you feel like skipping training, or when you need to take care of other important things in your life. And that's OK. Communicate with your family and friends about your goals and time commitment so they can support you on your journey.
3 practical tips to create a long-term training plan
Evaluate your fitness level
First, evaluate your current fitness level. Consider factors such as running history, current mileage and injuries. This helps you set realistic goals and develop a training plan that suits your specific needs.
Divide your training into training phases
Divide your training into phases, each with a specific focus:
Base phase: Focus on developing a strong aerobic base. Involve easy, steady runs to build up your endurance and prepare your body for more intense training. The goal is to build up mileage at a comfortable pace. This phase is the foundation of your training.
Build phase: Increase the intensity and complexity of your workouts. Include tempo runs, interval training and hill repeats to improve your strength, speed and aerobic capacity. The goal is to build on your base and improve your overall running performance.
Peak phase: This phase brings you to your highest performance level. Include high-intensity workouts and race-specific training. The volume of training is slightly reduced, but the intensity remains high to prepare your body for peak performance in your upcoming race.
Tapering: Reduce volume and intensity before your race to allow your body to recover and perform at its best. The focus is on maintaining fitness while minimising fatigue to ensure you feel fresh and ready on race day.
Recovery phase (after your race): It’s important that you allow your body to recover properly after your race before your increase the intensity again. Include rest days, light and easy running, and cross training. The goal is to fully recover before starting the next training cycle.
Monitor your progress and make adjustments
Review and adjust your training plan regularly. Evaluate your progress, listen to your body and make necessary changes. Regular reviews help you stay on track and ensure that your plan remains effective and in line with your goals.
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Running is a journey – with ups and downs. A long-term view in your running training sets you up for sustainable success and an enjoyable running experience. Every runner started somewhere. Don't compare yourself to others. With every step you take, you'll become a stronger, healthier, and happier version of yourself. And the most rewarding results come from consistent, dedicated effort over time.
At KULG, we're passionate about data and empowering runners. We help you embrace the journey, track your progress and understand it better so you can effectively optimise your training and stay committed. Join us to understand your training progress with ease and train smarter.
Katharina is a passionate runner who has been running since her teenage years and is also a certified running coach. She loves empowering others to achieve their goals, find joy in activity, and to become better and more balanced runners. You can find her on Instagram @madkaddi.
