Training for all running distances requires building up the individual muscle cells...the sarcomeres. The long run and high mileage are key factors in training running muscles

Marathon Running: Training the Muscle Fiber Unit


A sample from "Running Dialogue" by David Holt, on why you increase 
mileage for distance training.

Sarcomere--the Muscle Contraction Unit.

The sarcomere is the contractile unit of muscle: It’s all or nothing.
The sarcolemma either fire the sarcomere to contract or it doesn’t. The
total amount of a muscle’s contractive power is dependent upon how
many of your sarcomeres contract. 
Increased training, running more miles, will boost the number of sarcomeres which can
contract at one time, and increase the frequency at which they can
contract.
Each sarcomere, or muscle contraction unit, is joined indirectly to
bone. The transition of muscle to tendon--the so called Muscle-Tendon
unit--is very susceptible to injury. 
Increase training sensibly to keep these millions of tiny units intact.

Sarcomere protection

Don't make sudden changes to your training.
Add a mile or two to your long run every two weeks.
Add half a mile to your speed session each two weeks.
Work within the limits of YOUR body.
Do stretch.
Refer to my other pages for the main elements in a balanced training schedule.

You train your sarcomeres by running long, but also with quality running as shown on my hill training, anaerobic running, and VO2 max session pages. Weight and cross training plays a roll too.

Your long runs, your endurance training, will increase the number and size of your mitochondria, allowing your sarcomeres to contract (work) more often. You will be able to run faster.



Marathon down to 5K at www.runningbook.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Sample Chapter from Running Dialogue...Chapter Five, Long Reps at Threshold Pace
Long runs: in depth discussion
Marathon training, running, racing, my original page
Press release...running books
Other running books on the web
marathon running and racing...phase one...hills and mileage for strength
marathon training racing VO2 max...interval running
table of contents for "Running Dialogue"
Running links...5k and up, injury and diet, plus essays.

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


David Holt's second running book: 10K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Art Liberman's Marathon Running Links...State of the art Marathon Training
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

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