Content

• Steps
• Method 1 of 3: How to Build a Training System
• Method 2 of 3: How to do it right
• Method 3 of 3: How to Prepare for Your Run
• Tips
• Warnings
• What do you need

Running a long distance will make you sweat, exhausting, but also a lot of fun. With the right discipline and effort, you can make your body work beyond its intended capacity. However, preparing for long-distance running is not an easy process that requires both physical and mental readiness. With proper planning, gentle stretching and a healthy diet, you can prepare for your first long-distance run.

Steps

Method 1 of 3: How to Build a Training System

1. 1 Decide what your goal will be. If cross is not in the standards of your school, you can decide for yourself how much distance you will run. Long-distance running is defined as running a distance from three kilometers to marathons (40 kilometers) and ultra-marathons (over 60 kilometers). Think about your fitness level and decide what goal you are willing to set for yourself.
   • If you are sedentary, talk to your doctor before starting exercise. Together, you can develop a training plan that takes into account your strengths and weaknesses.
   • When making a decision, you should also consider the limitations of your body (such as asthma or injury).
   • Consider if there are safe jogging areas nearby.
2. 2 Make a training plan. You probably don't want to waste time, but it is imperative that you give your body time to prepare for your long-distance run. Depending on fitness level, a beginner can take 3 to 6 months to prepare for a half marathon and 6 to 12 months to prepare for a marathon. You will gradually build up your stamina, so there is no need to overexert at the beginning.
   • If you have to cover a very long distance (from half marathon to marathon), it will be useful to train according to a system drawn up by a professional. You can find instructions on the internet. You can also go to your local running or sports store and talk to a specialist.
   • There is no need to run every day. Better not even do it. Try to run 3-4 times a week. On one of these days (for example, on a weekend), you can run longer.
   • Remember that you may not be able to run the full distance in training before you run. Marathon runners run the full distance only on the day of the marathon!
3. 3 Run slowly. It might seem counterintuitive, but it's important to do it. You won't be able to run fast for several kilometers, so don't even try. Take your time - you can pick up your speed towards the end of your workout. The most important thing is to learn how to cover a long distance at a time.
4. 4 Try to take small steps. The number of steps per hour is called cadence. Professional runners run in short strides, but the strides are more frequent. Short steps help protect your feet from strain and injury.
   • The ideal frequency would be 180 steps per hour. To understand how often you need to move your legs to move at this frequency, run on a treadmill with a stopwatch. Allocate time between steps so that you can take three steps every second.
5. 5 Diversify your workouts with sprints. You may get tired of running long distances at the same speed. When you begin to manage to cover long distances at a time, try to accelerate once in a while. For example, run at almost a sprint speed of 500-700 meters, and then go for a kilometer or one and a half to your normal speed.
6. 6 Finish the race at high speed. If you already manage to run for a long time and have learned to speed up and slow down, start training yourself to finish the race quickly.In the last few kilometers, pick up speed so that your body will learn to withstand the increased load towards the end of the race.
   • Don't do this every workout - save for special occasions. It is best to do this no more than once a week.
7. 7 Join a running club. If you want to get feedback, find a source of motivation, and make new friends, look for a running club in your city. There are many running clubs and they are suitable for different levels of fitness. Running clubs also often participate in or host a variety of activities. Look for bands in your area, or ask someone at a sporting goods store to recommend a club for you.
   • Running clubs increase motivation. Allocating some time to run will make it easier for you to stick to your schedule.
   • Another plus of the running club is that you will definitely not be bored there. In addition, it will be beneficial for you to compete with others.

Method 2 of 3: How to do it right

1. 1 Do stretching exercises. You don't have to bend like a gymnast - a couple of simple stretching exercises are enough. They will protect you from injury. Stretch both your arms and legs, as your shoulder can also cramp. Stretch before and after every run, and after waking up. Be sure to warm up the muscles before stretching - you only need to pull the warmed up muscles.
   • Pull the Achilles tendon. Sit on the floor, stretch one leg in front of you, bend the other at the knee so that the knee touches the floor, and the foot touches the knee of the other leg. Stretch forward towards your bent leg and linger in this position.
   • Pull your quadriceps. Stand on one leg and grab the ankle of your other leg. Pull it back gently. If you find it difficult to stand on one leg, tighten your stomach.
   • To stretch your shoulder muscles, bring your arm back and place it between your shoulder blades with your elbow up. Grab the hand behind your back with your other hand and gently pull it.
2. 2 Go to a step if necessary. Keeping an even rhythm is helpful, but you can also stop and walk from time to time. It is good for muscles and breathing. Also, if you plan to run long distances, you will have to stop to drink water.
3. 3 Drink water. This will not only allow you to run longer without gasping for breath, but it will also reduce the chances of seizures. The gold standard is 8 glasses of water per day, but every person is different. Try drinking different amounts of water per day to see what works for your body.
   • Don't overdo it. Excess water can cause puffiness and slow you down. Listen to your body and do not drink water if it seems to you that there is no more room for it.
4. 4 Eat plenty of carbs. Give your body the fuel it needs a couple of hours before running. Carbohydrates are ideal fuel for long distance runners. The right carbohydrates will be processed slowly and gradually by the body, giving you enough energy to run. You can add some fat to your meal before your race (like olive oil or peanut butter), but keep protein-rich foods like steak or tofu for later.
   • It is best to eat complex carbohydrates, that is, those that will give you energy and will not make you feel hungry after half an hour. Eat whole grains (whole grain breads, oatmeal, brown rice), root vegetables (such as sweet potatoes), and legumes (peas, lentils).
   • Don't eat simple carbs (high-sugar breakfast cereals, donuts).
5. 5 Get into good habits. Long distance runners put a lot of stress on their bodies. In order for the body to work as it should, it must be taken care of. It's important to do the things that keep you fit and give up the habits that hurt you.
   • Do not smoke. Smoking makes your breathing quicker and causes your blood vessels to shrink.
   • Drink in moderation (or avoid alcohol). Alcohol dehydrates the body.When consumed excessively, alcohol interferes with the body's absorption of protein from food. This means that you have to work even harder to build muscle mass.
   • Get enough sleep. Sleep helps the body recover and clarifies consciousness. All people are different. Aim to sleep for about 8 hours. Adjust this time if 8 hours is too much or too little for you.

Method 3 of 3: How to Prepare for Your Run

1. 1 Do not overexert yourself before running. You may want to check on the eve of a race to see if you can run the required distance. Do not do that! It is important to give yourself some rest in order to maintain maximum strength for the race.
   • If it seems to you that you are going crazy without physical activity, do yoga, stretching, dance.
   • Don't forget to sleep well.
2. 2 Eat plenty of carbs. If you live in a city that hosts a significant race every year, you may have noticed that many pasta dishes appear in restaurants on the eve of the event. The day before the race, you can eat as much as you allow yourself in carbohydrates. Food is fuel, and pasta is also delicious.
   • If you're running in a group, eat pasta together the day before the race and wish each other good luck.
3. 3 Start moving after waking up. Start your day by walking. Do a couple of dynamic stretches and jumps with legs together, legs apart. Any exercise that makes your blood circulate vigorously will do. But don't overwhelm yourself. Save your strength for the race.
4. 4 Have a hearty breakfast. Fiber and fluid will be critical. If you don't normally eat breakfast, you should still eat something. A healthy breakfast of complex carbs and small amounts of protein and fat, combined with a glass of water, will help you run faster.
   • For breakfast, it is good to eat oatmeal with peanut butter, a banana with a few nuts, toast with dates and protein pate.
   • Don't eat donuts or muffins for breakfast as they won't give you the energy you need to run.
5. 5 Drink enough water. It is helpful to drink a large glass of water (200-250 milliliters) an hour before the race. Dehydration is very real and can be avoided by drinking moderate amounts of water. Also plan to make stops during the run to drink water, but do not stop too often. If you drink too much water, you will run more slowly.
   • Find out if there will be points with water along your route. If not, take a small bottle with you.
6. 6 Warm up your body and calm your mind. Running a long distance is a big event, so you might be nervous a few hours before. There is one reason why you shouldn't meditate or sleep to calm yourself. If you relax too much, you are unlikely to be able to run. Therefore, try to be physically and mentally calm, but at the same time be ready to get ready at any time.
   • Deep breathing and gentle stretching exercises will prepare your body and mind for the challenge.
   • Try to first tense the already tense muscles, and then relax them.
   • This may sound trite, but smiling can really change your mood and relax your body. Just try to smile!
7. 7 Try. You have been exercising for weeks or months and you are ready for your long distance run. Whatever happens, be proud of yourself! You set a goal for yourself and worked hard on it. It is possible that you will enjoy your first race so much that you decide to continue running long distances and beyond.

Tips

• Be sure to use the toilet before your race.
• While running, you can breathe through both your nose and mouth. Choose the option that suits you best.
• After running, you cannot immediately stop. It is important to do cool down and stretching exercises after running. If this is not done, the heart will be subjected to significant stress.
• Exhale when your left foot touches the ground. This will help avoid cramps while running.
• Work on your abdominal muscles. Crunches will be beneficial for both abs and endurance.
• Exercise. Run at least three times a week.
• If your leg is cramping, take a deep breath and exhale as hard as possible. Don't inhale again until you feel dizzy.
• Think about the road ahead and do not fill your head with unnecessary thoughts.
• If you have long hair, tie it up with a rubber band.

Warnings

• It is important to look not only forward, but also under your feet, so as not to trip over the roots.
• Don't talk too much before starting a race, or you will get tired ahead of time.

What do you need

• Running shoes
• Water
• Safe place to run
• Good breakfast
• Trainer (if you are in group sports or participate in group activities