# Building the Long Run: Endurance, Fueling, and the Mental Game of Going Long

Page: https://stenobird.com/podcast/the-microcast-3510125/building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long
Text version: https://stenobird.com/podcast/the-microcast-3510125/building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long.md
Podcast: [The MicroCast](https://stenobird.com/podcast/the-microcast-3510125)
Published: 2026-06-03T14:05:32+00:00
Episode link: https://podcasters.spotify.com/pod/show/microcosm-coaching/episodes/Building-the-Long-Run-Endurance--Fueling--and-the-Mental-Game-of-Going-Long-e3k9lch
Audio file: https://anchor.fm/s/481f5098/podcast/play/120951633/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-3%2F425436911-44100-2-c00d3f2c1c552.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-microcast-3510125/episodes/building-the-long-run-endurance-fueling-and-the-mental-game-of-going-long
Duration seconds: 3239

## Resource

🏃 Microcosm Open House — Wednesday, June 11th at 5:30pm MT (virtual). Meet the coaches, ask anything, no pressure. Sign up: https://docs.google.com/forms/d/e/1FAIpQLSc0KnmFGBxZNYqTAZDNFSRUL86UXK7gCIVDDlLtWJBp5WoVvQ/viewform?usp=header 💪 Want coaching without the full 1:1 commitment? Join Foothills for twice-monthly Ask the Coaches sessions — $10/month with code Foothills10 at microcosmcoaching.com Long runs, ultramarathon training, and fueling are at the heart of this all-time favorite episode, back by popular demand. Kristin Layne and Kyle break down how to actually build long run duration without breaking down — and why the biggest barrier to going long usually isn't fitness. They cover the physiology and psychology of pushing into unfamiliar durations, why you should think in time rather than miles, and how to grow your long run gradually (a good rule of thumb: keeping it under about 30% of weekly volume). You'll learn why you don't need to run your full race distance in training, how back-to-back long runs build confidence and durability, and where RPE should sit so you're building fitness instead of digging a fatigue hole. From dialing in 60–90g of carbs per hour and training your gut, to strength work for late-race durability, to mental tools like segmenting and telling the difference between uncomfortable and dangerous — this is a complete blueprint for stepping up to your first 50K, 50-miler, or 100. Give yourself the runway, and you can absolutely do it.

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## Transcript

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