Long distance running is not an easy task, it cannot be solved in a single run. It is a process that requires maximum performance, good health, and appropriate training. Before you can learn to run long distances, you need to go through several stages of preparation. Only systematic work will allow you to approach the race in the best possible shape.
Preliminary preparation
Before running a long distance, you need to go through several preparatory stages. First of all, undergo a medical examination, ask your doctor about your health status, inform about your sports plans. In preparation for the race, doctor visits should be regular.
Adjust your own diet. The diet of a person who is going to run a long distance should be saturated with carbohydrates. Examine your own body. Use anatomy textbooks to get a better idea of which areas of the body need to be trained vigorously.
Do not ignore the advice of doctors and strictly follow their recommendations. This will not only improve your results, but it will also help you avoid health problems.
Sportswear
Long-distance running involves the maximum load not only on the human body, but also on its equipment. Carefully consider the choice of clothing that you will use. The standard set of an athlete specializing in such races includes:
- the most comfortable sports shoes;
- a hat with a visor that maintains air circulation;
- special glasses for protection from ultraviolet radiation;
- outer sportswear, appropriate for weather conditions - it can be shorts with a T-shirt, and a warm leotard with a jacket.
Learn to run properly
When running long distances, proper running technique is very important. Your ability to maintain the entire distance depends on it, as well as how quickly you can run it. Try to maintain posture and not bend your spine, and keep your upper body muscles as relaxed as possible. When running, do not raise your arms too high and do not move them from side to side (only back and forth), this impairs lung function. Maintain correct breathing, breathe deeply, from the diaphragm.
Train at medium distances
Start preparing your body for the upcoming race. Take short runs, gradually increasing the distance. Do not try to set a goal in advance for yourself to run a certain distance, on the contrary, if you feel that your body is not coping, take a break by going on foot.
Take part in medium-distance (5-10 km) races. During the period of participation in such competitions, pay special attention to endurance training. Make a clear schedule of the races in which you will participate, be sure to include days of good rest in it.
You can track your progress by recording your results daily. So you will see what needs to be fixed in preparation.
Go Long Distance
Once you feel the strength for long, long-distance races, start preparing for them. Set aside a few fasting days before the race, rest as much as possible, and increase your carbohydrate intake. Plan the route in such a way that it is as simple as possible, for example, exclude hilly areas from the route, make sure that as much of the route as possible is hidden from direct sunlight (it is better if you run in unclear and cool weather). The first long races are testing and training, so they should not be complicated by the terrain and weather. In the future, you can gradually complicate the route and run longer distances.
