8 useful tips for running long distances

• May 3, 2024

If you plan to start this activity we offer you 8 useful and simple tips that can help you prepare for such an exciting and beneficial experience as running long distances:

1. Take a day off between workouts. If you do, you will give your body enough time to recover energy and restore muscular endurance. Some runners have one or two weeks of rest between days of hard workouts. For relatively easy workouts, schedule at least one day of rest.
2. Keep your rhythm. In order to cover long distance races, you need to conserve your energy and run slower in the first kilometers. Change the rhythm gradually.
3. Work to improve your speed. Train two to three days a week running fast. There will be times when your body does not feel well to work at a faster pace. Do not force it, as it is trying to recover its energy.
4. Increase your mileage The success of the distance runners is to increase the distance traveled at a gradual pace. Some of them add 2 or 3 kilometers after each week of training, while others have a simpler approach, adding only a few more steps at the end of each race. Each body works differently, so you can design or look for a training plan that encourages you to increase your mileage, with an adequate intensity.
5. Put some diversity. To remove the monotony of your training, be sure to follow different routes from time to time, as well as, run at different rates in a single session or on certain days.
6. Have a racing partner. Try to agree with someone for the walk, or to meet halfway through career partners. Of course, you have to be willing to change your pace to animate the conversations.
7. Listen to music. The long distance race is a mental activity as much as a physical challenge, that is why you need to feel motivated and inspired to keep your body moving. Music does well to keep your mind away from the physical discomfort of training and relaxes your mental state. During a race or training session, bring an mp3 player with your favorite music. Make sure you have enough batteries to last the entire race.
8. Take energy foods. Not only will they increase your energy level, but they will also give you something else to do besides run. It is also convenient to have water or an energy drink to keep you hydrated during your training for long distance races.

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