It's marathon season so many folks are spending one day of the week getting in runs of anywhere from 13 to 22 miles. 

There are many theories out there about how many 20's a marathoner should do, when they should do them and whether 20 is far enough and 24 is too far. There are lots of opinions and ideas.

But I think there is a pretty fool-proof way of handling these.

First of all, how many 20's you do should depend on your marathon experience. If you are a seasoned marathoner, these runs are familiar to the body. Yes, you need to do some things after the run to help with quicker recovery, which we'll cover in a second. But running a 20-miler isn't going to be a totally new and strange workout for your body.

You need to therefore edge up to the distance if it's been a bit since you've done a marathon, but once there you can repeat your 20-mile runs with three weeks' rest between but without having to work back up to the distance. 

For example, if your longest run before starting marathon training is 12, you could go 12, 15, 17. Back to 12. Then 17, 20, 20. Back to 14. Then 18, 20, 20. Back to 13 and so on.

If you are a new marathoner, you need to gently and carefully work up to the distance. My program dictates that you increase miles three weeks sequentially, then pull back for a week to a familiar distance. Then the following week when it's time to increase, you pick up where you left off.

For example, if you regularly ran 6 miles with an occasional 8 miler, and we'd start your marathon training with a long run schedule that looked like this: 6, 7, 8. The back down to 6 during the rest week. Then 8, 9, 10. Back down to 7. Back up 10, 12, 14. Once we get to the double digit distance we are OK to increase by two miles at a time. Down to 10. Then 14, 16, 18. Back down to 12 or 13. Then 18, 20. Back down. Back up 16, 18, 20.

This allows the body to assimilate the training and get used to those long runs. That is also why I ask a new marathoner to commit to about 18 weeks of training plus taper. Then we have the time to increase the long run intelligently and without unnecessary strain on the body, which comes from doing too much too soon. What I have outlined above is about 18 weeks of training before taper. 

So how many 20's do you need? Well a couple of things come in to play. First of all, what is your goal? To finish or to race it? If you are a seasoned marathoner and would like to race your marathon, you need a minimum of four 20's to allow for that extra strength in the later miles. 

If you are a first timer, and I know there are some that won't agree with this, but I think you need at least two 20's. You want the marathon to be a positive experience. You want to stand at the start of your first one, and know you have done all necessary steps to finish and finish well. That means doing more than a single 20. It helps mentally and physically to know those 20's are in the training bank.

I am also asked often if there is benefit to running over 20 if you are an experienced marathoner. I have all my clients who have at least a few marathons under their belts, do one 22-mile run in addition to the 20's. But only one. I do not recommend they run more than that in a single run. 

Here's why. It's a recovery issue. Twenty-four miles is nearly a full marathon and to do that in the weeks before race day is very risky. You will recover from the 22. But as you add mileage from there the recovery time become exponential and to me, the benefits do not outweigh the risks. So go ahead and do one 22. But keep the rest of the 20 milers as 20 milers.

Finally, there are things you can do after the long run to help your body recover faster.

First, put your legs in cold water. A lake, a cold shower or bath all do the trick. Keep them in there for at least 7 minutes to help reduce the inflammation the distance has caused.

Also, eat a snack or meal that contains protein and carbohydrates within 45 minutes of finishing the run. I've talked about it here before. You have about 45 minutes when the body, when given carbohydrate, will replenish your glycogen (the fuel source in your muscles) twice as fast as normal. The protein aids with muscular recovery and the carbs help the body restock the glycogen. A turkey sandwich, a peanut butter and jelly sandwich on whole grain bread, pasta salad with tuna, or a sports bar if you don't have food handy, all do the trick. Wash it down with some water to not only re-hydrate the body but aid in absorption of the fuel into the muscles.

All this will help you recover, so you can be ready when your next long run comes around...even if it's in seven days.