Training for Long Distance Running

Training for Long Distance Running

Creating the habit of routine exercise is not an easy process for many people. There is a day to day grind involved, but when you stick with it, whether you run long distances or shorter ones, there are a lot of benefits it gives. Not just the physical fitness and health aspect but it has been proven that it also makes us mentally happier too. If you are choosing to train for and compete in long-distance runs, 10k, half-marathons and full marathons, for example, that can have its own difficulties. It is important when doing this kind of running that you do all you can to prepare properly. An online running coach is a great start to that and here are some more tips that can help.

Tips before running a marathon

Everyone has their means of getting ready before the event, which should hopefully include some physical preparation as well as some mental preparation. There is a lot of mental focus required in distance running more so than in a lot of other sporting events. As well as following a well-devised training plan, you might have an online running club or maybe you can make use of a running club app you use for tips and support. Listen to people who have been there before you and learn from them. Also, listen to your coach and any other health professionals that are in your life supporting you. Three main tips to consider are as follows;

  1. Be careful with your fueling and food intake – A balanced diet that fuels your running is important as part of your training. But just before a race it is important to make sure that while you are properly fueled you are not going to feel bloating, discomfort and pain from eating the wrong foods before and during a race. Talk to your online running coach about your options.   
  2. Lace-up carefully – It sounds silly to need to mention lacing up, something you do before every run after all! But careful lacing up is essential before a race especially. You do not want to have to stop and mess around with them during the event, or trip and have an injury when they are undone. 
  3. Prepare your muscles for the race – There is some discussion now about what proper warming up and cooling down looks like. Most athletes are moving away from static muscle stretching. But you do need to prepare them before the race and include a cool-down session after.
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Running the race

When you start your race you should be in a comfortable place, at a pace you have planned and practiced. Not feeling tired, controlled breathing, and good posture are important. Keep your arms moving in a natural swing that does not pull at your shoulder muscles and stay hydrated. You might have some water and you also might have a sports drink of some kind for an energy boost. After the first 10k things start to get harder, and after 20k that is not just physically but mentally too. From now until the end you need to focus. Ask your online running club for tips if you are struggling at this point of distance running. It is a common thing. Stay motivated and you can get to that finish line.