Dear Marathoners, Not Everyone Should Run a 20-Mile Long Run Before Their Marathon

Dear marathoners,

We need to talk.

Over the last few years, I have coached thousands of marathoners, and it makes me want to light things on fire when I hear that my athletes are struggling with the *unsolicited* advice they’re being given from the runners in their communities.

I know we love talking about running. I KNOW that most people think they need to get to 20-miles before their marathon. I KNOW that most training plans feature a 20-mile long run.

BUT GANG, not everyone needs to run a 20-mile long run before their longest run.

That advice is archaic, outdated, and untrue.

We all run different paces and while a 20-mile long run may be safe and beneficial for someone whose conversational pace is a 9-minute mile or faster, there aren’t many physiological benefits for having your longest run last longer than 3-hours before your marathon.

There just aren’t.

IN FACT, your chances of injuring yourself go up.

So not only do you put yourself at risk for injury, but chances are, you’ll need more days off to recover from that 3-6+ hour long run.

I know it sounds INSANE that the longest run before you run 26.2 miles may end up being 15-18 miles.

I KNOW.

But marathon training is more than JUST the long run.

In the Badass Lady Gang, we like to think of everything that happens during training as coins in the coin jar.

Foam rolled? Coins in the coin jar.

Did your long run? Coins in the coin jar.

Did your strength work? Coins in the coin jar.

Got your time on your feet mid-week runs in? Coins in the coin jar.

Did your cross-training? Coins in the coin jar.

Took an extra rest day when you were exhausted or struggling with something happening at home? Coins in the coin jar.

Did your journaling to help you unpack pre-defined limits, self-doubt, and fear? Coins in the coin jar.

Got enough sleep? Coins in the coin jar.

Practiced with energy gels and sports drink? Coins in the coin jar.

Made your race day plan? Coins in the coin jar.

Sometimes you’re just putting in pennies or nickles. Other days, you put in a handful of quarters or a silver dollar. But EVERY SINGLE DAY that you train for that marathon, you’re adding coins to your coin jar.

Training cycles are never perfect. You’re busy! Training to run a marathon isn’t your job. You are juggling a lot! Maybe injuries popped up or work was crazy.

That’s ok.

Remember, your training is more than just your long runs.

(That’s why it can be helpful to have a coach who will not only create a plan that will meet you where you are and safely prep you for race day but one who will help you understand how to pivot when speed bumps arise. Because ANYTHING can and will happen during a 16-week marathon training cycle.)

So, gang, all this is to say that not everyone is going to or should run a 20-mile long run before their marathon. So can we all just collectively agree to stop gasping or hammering runners with questions if you learn that their longest run before their marathon will be 3-hours and not 20-miles?

You can share your experience, but if a runner doesn’t ask for advice and if you’re not qualified to give it, maybe don’t give it 😗.

You’re not their coach.

So zip it.

LOVE,