I began last Saturday’s Cook Forest Half Marathon with the idea that the half marathon is a short distance to run.

After weeks of marathon training and long runs of 18 to 20 miles, 13miles certainly seemed much shorter.

But somewhere in the second mile of the scenic race along the river, I overheard another runner with a different perspective on the distance. “I hope I make it,” she said to her training partner. “This will be my longest run ever.”

Long is relative. Running long continues to be one of the staples of distance training, building endurance, efficiency and confidence. And any runner, no matter what his or her current level, can improve the running by stretching the limits of distance and time.

For beginners, every run is a long run. Beginners should start with 20 to 30 minutes of run/ walk three times per week. When you can slowly jog at least 30 minutes without stopping at least four times per week, it’s time to consider running longer to boost endurance.

Racers of all distances benefit from endurance building long runs. Although natural speed is a gift, endurance is a mostly acquired trait. Building endurance through running longer is one of the easiest ways to improve a basic runner’s race times.

Runners training to race shorter races such as 5K or 10K events should ideally run long runs of double the race distance to build endurance. Beginners at the half marathon typically complete long runs of 10 to 12 miles, while experienced half marathoners may complete long runs of 15 to 20 miles.

Runners in the full marathon and beyond do not usually complete their entire race distance in training. A marathon training program usually builds gradually to a peak long run distance of from 18 to 23 miles and a time approaching estimated marathon finishing time.

That’s long enough to train the body to burn fuel and run efficiently without breaking down in fatigue or injury.

Endurance is built on long, relatively slow-paced running. It’s important to run long runs at a slower pace than your usual training pace, especially in runs lasting two hours or more. Long run pace should be at least one to two minutes per mile slower than your 10K race pace.

As you increase the length of long runs, take occasional walk or stretch breaks, even in the early miles of the run. The most important part of the run is simply to cover the distance or spend the increased time on your feet.

Easy running isn’t always easy. Because increased mileage puts increased stress on the body, you need to build the long run gradually, adding no more than 10 percent each week. For example, if your usual running distance is five miles, your first long run will be about 5.5 miles.

That doesn’t sound like much of an increase, but that’s the point. Add another 10 percent the following week. After a three-week building up, back your long run distance down to the previous week’s level for a week’s recovery before beginning the cycle again.

Once you’ve gradually built your long run to goal level, maintain that level by running your goal distance long run every other or every third week. On alternating weeks, back off on the distance of your long run to allow for recovery and to allow room in your running program for other types of training.

Along with the physical changes of a greater level of endurance, the long run brings a higher level of confidence to your running and racing. The stress level goes down if you’ve already run the race distance in practice.

You’ll line up at the starting line ready to race, not wondering if you’ll finish.

Upcoming events

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. Your choice of distance, coffee and snacks follow. 724-898-2525 or shoes@runpa.com

Saturday, 9 a.m.: Martha’s Run, Mt. Lebanon. Also 2-Mile Run and 1-Mile Walk starts at Mt. Lebanon High School. 412-454-0204 or themarthafund@gmail.com

Saturday, 10 a.m.: Fools Run 10K and 1 Mile Fun Walk, Indiana. First leg of Indiana Triple Crown. 724-349-0501 or www.indianaroadrunners.com

Sunday, 3 p.m.: Grace Race Road to Peace 5K/ 1 Mile Fun Walk, New Wilmington. Also kids race, starts at Westminster College. 724-946-2816 or graceracereg@gmail.com

Saturday, 10 a.m.: Megan Durst Memorial 5K Run and Walk, Harmony. Starts at Strawberry Ridge Golf Course. 724-713-7638 or kathleenfox@hotmail.com

Saturday, 10 a.m.: Ole’ 5K Run/ Walk, North Park. Almost flat loop starts at Harmar Grove near swimming pool. 412-367-2428 or www.ole5k.com

April 16, 8:45 a.m.: Race for the Future 5K Run/Walk and 1 Mile Fun Run, Cranberry Township. Run through North Boundary Park. 724-766-0906 or blemmexus@yahoo.com

April 16, 9 a.m.: Big Foot Half Marathon and 5K Run/ Walk, Kittanning. Flat out and back. 724-545-9622

April 16, 9 a.m.: UPMC/ Genesis Riverside Run 5K/ 10k, Pittsburgh. Fax 724-761-1270

April 17, 8 a.m.: Butler County Half Marathon, Harmony. Starts at Seneca Valley High School. 407-599-0568 or http://butlerhalf.com

April 23, 8:30 a.m.: Pittsburgh Marathon Training Run, Pittsburgh. Choice of four or eight miles starting at UPMC Sports Medicine, Southside. kpavlich@pittsburghmarathon.com

April 23, 9 a.m.: Roaring Run Earth Day Dash 5K/ 15K, Apollo. Flat out and back 5K, mostly flat 15K starts at Roaring Run Trail. www.roaringrun.org

April 23, 9 a.m.: Race for Joe 5K, Franklin Park. www.raceforjoe.org

April 27, 7 p.m.: Sunset Sprint 5K, Grove City. Weeberrc1@gcc.edu

April 30, 9 a.m.: Bridge to Recovery 5K Race/ Walk, Butler. Starts at Butler County Community College Student Union. 724-355-0020 or lmoss@irenestacy.com

April 30, 9 a.m.: Superhero Foundation 1K or 5K Run/ Walk, North Park. Starts at Boathouse. 724-466-4376 or Pittsburgh@thesuperherofoundation.org

April 30, 10 a.m.: Prep for Pittsburgh Half Marathon and 5K, Sandy Lake. Run at Lake Wilhelm in Goddard State Park. 724-301-6775 or info@mctrails.org

May 8, 8:35 a.m.: Race for the Cure 5k Run, Pittsburgh. 412-342-0500 or www.komenpittsburgh.org

Race results

Mill Creek Classic Half Marathon, March 6: Kam Lee, 1st Overall M, 1:21:03; Nicole Camp, 1st Overall W, 1:23:52; Bob Gracie, 3rd Masters M, 1:41:40; Benjamin English, 1st 25-29 M, 1:26:28; Tom Murray, 3rd 65-69 M, 2:12:24; Mitch Radella, 1:39:42; Charles Huth, 1:50:50; Ron Hartle, 2:04:08; Gregory Huth, 2:08:55; C. Bryan Huth, 2:18:51; Debbie Huth, 2:18:54

Mill Creek Classic 5K, March 6: Taylor Millich, 1st Overall M, 18:50; Regan O’Hara, 1st Overall W, 23:47; John Antinossi, 1st 65-69 M, 26:48; Lou Lodovico, 1st 70+ M, 29:32

Shamrock Shuffle 10 Mile, March 19: Steve Strelick, 1st Overall M, 1:01:17; Marriann Tullius, 1st Overall W, 1:16:54; Jason Jacobs, 1st 25-29 M, 1:03:44

Shamrock Marathon, March 20: Chris Erichsen, 1st Overall M, 2:18:24; Michelle Suszek, 1st Overall W, 2:43:35; Sean Dolan, 3:44:18

Shamrock Half Marathon, March 20: Josphat Boit, 1st Overall M, 1:05:02; Dot McMahan, 1st Overall W, 1:14:23; Richard Price, 1:55:17; Eileen Price, 2:11:00; Rick McWilliams, 2:17:46

Cook Forest Half Marathon, April 2: Seth Senior, 1st Overall M, 1:19:51; Gianna Guerino, 1st Overall W, 1:28:28; Mark Courtney, 1st 55-59 M, 1:31:29; Dean Rippee, 2nd 55-59 M, 1:32:05; John Armstrong, 1st 45-49 M, 1:35:40; Kate Reinhart, 1st 20-24 W, 1:36:37; Michael Stitt, 3rd 40-44 M, 1:33:20; Patricia Neubert, 1st 55-59 W, 1:50:48; Ferdinando Saglio, 2nd 60-64 M, 1:53:44; Olivia Lowe, 1st 14 & Under W, 2:12:12; Margretta Lutz, 1st 70+ W, 2:52:24; Bill Schmidt, 1:37:06; Adam Lowe, 1:41:09; William Marsh, 1:45:21; Philip Mathew, 1:43:38; Bob Markovich, 1:46:56; Diana Willy, 1:49:20; Brent Michael, 1:52:02; Clint Hartle, 1:52:31; Elizabeth Morris, 1:53:41; Bob Todd, 1:53:46; Steven Mix, 1:53:55; Craig Chodkowski, 1:55:13; Jinny Hertweck, 1:58:39; Jen Beachem, 1:58:45; Kalie Sealander, 1:58:50; Jason Myers, 1:58:57; Steve Drew, 1:59:04; Britney Duffy, 1:59:34; Justin Dandoy, 1:59:35; Leighann Goughler, 2:00:38; Wayne Toy, 2:08:01; Cecelia Bartosiewicz, 2:09:27; Alana Thurston, 2:11:35; Rachel Genders, 2:11:35; Evan Lowe, 2:12:12; Summer Fowler, 2:12:24; Heather Oros, 2:16:22; Dominique Coulter, 2:17:29; Beth Ann Skinner, 2:25:27; Ruth Cochran, 2:27:55; Mark Pillis, 2:28:57; Jessie Todd, 2:29:00; David Ebersole, 2:29:33; Rosie Price, 2:32:00; Beverly Lowe, 2:32:41; Julie Whitmer, 2:32:42; Cameron Ebersole, 2:54:12

Cook Forest 5K, April 2: Jacob Griffin, 1st Overall M, 16:51; Kellie Wyatt, 1st Overall W, 20:20; Mark Casteel, 1st 40-44 M, 22:15; Brian L. Shoemaker, 2nd 40-44 M, 22:37; Tisha Frederick, 2nd 35-39 W, 25:40; Dezso Csizmadia, 2nd 70+ M, 29:45; Jesse Allen, 3rd 55-59 M, 36:34; Brian Cochran, 22:49; Bryce Lowe, 25:15; Paige Whitmer, 26:01; April Zanot, 26:01; Joan Schilling, 27:59; Joelleen Yerace, 28:03; Dan Yerace, 28:34; Brianna Shingledecker, 29:35; Katherine Sparn, 31:19; Gabrielle Anthony, 32:53; Jeremy Peffer, 34:05; Jennifer Stiefel, 34:06; Michele Stitt, 36:03; Cherie Loomis, 38:46; Mel Alston, 43:46; Cheryl Hughes, 45:36; Kim Shingledecker, 47:44; Rebecca Johns, 48:05; Jennifer Wolfe, 53:54; Cella Carmichael, 54:23

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle