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How To Prepare For Running Long Distance

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Long distance running is a difficult sport and can be extremely taking on the body if you are not well prepared for it. Whether you are prepping yourself for a marathon run or a cross-country race, you need to start training well in advance to avoid injuries and to get a good finishing timing on the big day. Here are some pro tips you must follow to prepare your body for running long distance.

1. Start Small – If you are preparing for a marathon, then you must start training at least 3 months in advance. You need to work your way up to the target distance in incremental steps. Start with a 15-minute jog on the first day and then increase the distance slowly based on your comfort level. After a few days, start incorporating inclines in your run. This will gradually increase your stamina and lung capacity and you will be able to run a marathon with ease by the end of the training period. Remember, patience is the key while training for long-distance running and if you exert yourself too much on the first day itself, you may end up with devastating injuries.

2. Warm up and Stretching – Following a proper warm-up regimen is crucial when you are planning to run long distances. Stretching exercises are also very helpful in increasing muscle flexibility. Follow a stretching routine religiously and hold each stretch for at least 30 seconds. Also, cool down and stretch properly after every run to allow your muscles to relax and to prevent cramping.

3. The Right Diet – You need to hydrate yourself really well before a run. Start drinking at least 2 hours before you hit the tracks and continue to sip on water throughout the run and even after the run. Do not try to gulp down water while running, slow down to a brisk walk and then take your time to slowly sip on the water. Also, it is recommended to maintain a 20:30:50 ratio of proteins, fats, and carbohydrates in your diet if you are a long distance runner. Replace all simple sugars with complex carbohydrates and make sure to meet your daily calorie requirements. Have a carbohydrate-rich meal the night before the run to ensure that you have enough energy the next day.

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4. Running Gear – If you are a long distance runner, you must dress up for the run. Invest in proper running gear – choose fabrics that allow the skin to breathe, soak perspiration and dry quickly. Opt for running shoes that fit comfortably on your feet. Always wear clothing that does not fit too snugly on your body. These may seem like trivial things but the right outfit can truly take your running game to the next level.

These tried and tested tips are what professional long distance runners swear by, and if you wish to take up long-distance running then following these rules during the training phase is an absolute must. So, get, set, go – with these pro training tips, you will definitely shine at your next marathon!

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