52: How Far Should You Run Before a Marathon? An Updated Episode on the Three Hour Long Run "Rule"

Tread Lightly Podcast

We recognize that the long run is only one piece of marathon training. However, one of the most common questions we hear as running coaches is: how long should you run before a marathon? Should you follow the commonly cited rule that you should never run longer than three hours in training?

We re-recorded our first ever episode for an updated discussion (with better audio quality!). We dive into the science of marathon long run length, as well as provide some practical recommendations.

Before all that, we answer a listener question about reflective gear recommendations.

Our reflective gear recommendations include (with affiliate links):

Petzel Ikocore Headlamp

Amphipod Xingelt Reflective Vest

Nathan Streak Reflective Vest

https://www.runtothefinish.com/reflective-running-gear/

Discussion points:

• What is the rationale behind long run time limits?
• Who should limit their long runs versus who should lengthen the long run?
• How big of an injury risk are marathon training long runs?
• How long should you cap a long run in marathon training?
• Is more always better with long runs?
• Alternative marathon training approaches
• How to fuel these long runs to feel good and recover well
• Long run mileage in the context of weekly mileage

If you enjoyed this episode, you may also like:

• Episode 5: Long run fueling
• Episode 17: First marathon training tips
• Episode 34: How to safely increase your running volume

References:

• PMID: 31704026
• PMID: 32421886
• PMID: 32403259
• PMID: 32183425