MARATHONS; ALL YOU NEED TO KNOW FOR YOUR FIRST LONG DISTANCE RUNNING

Long-distance running is a demanding but rewarding activity that requires dedication and proper preparation. It involves covering distances exceeding the standard 5K or 10K races, often encompassing half marathons (13.1 miles) or marathons (26.2 miles).

Here are some key things to know about long-distance running:

1. YOU NEED TO GET INTO TRAINING EARLY

Long-distance running training involves a mix of sprints, rest, nutrition, and other exercises like weight training. It also requires mental strength in addition to physical endurance. World-class runners often train for 8-10 years before reaching a standard level. Coaches recommend alternating one or two workout long runs with one at a conversational pace.

• Gradual Progression: Start slowly and gradually increase your mileage and intensity over time.

• Cross-Training: Incorporate other activities like swimming, cycling, or strength training to avoid overuse injuries.

• Rest and Recovery: Allow your body adequate time to rest and recover between runs.

2. WATCH WHAT YOU EAT

To fuel your long-distance runs, you should aim for 60% to 70% of your calories from carbohydrates.  Focus on nutrient-dense carbohydrate-rich foods like whole grain breads and cereals, starchy vegetables, fruit, and proteins. Ensure adequate protein intake for muscle repair and growth. For runs longer than 60 minutes, consume 30-60g of carbohydrates per hour for the first three hours.

• Hydration: Electrolytes are important for staying hydrated and preventing cramping. Drink plenty of fluids, especially water, before, during, and after your runs. Avoid drinking too much water to prevent fainting from fluid overload too.

3. GET YOUR GEAR READY

Here are some essential gears for long-distance running:

• Compression Gear: This can help to improve blood flow and reduce muscle soreness.

• Shoes: These are the most important pieces of gear. Make sure they fit well. Choose shoes specifically designed for long-distance running, providing proper support and cushioning.

• Clothing- Running Tops, Bottoms, Caps & Socks: These should also be moisture-wicking and comfortable. Opt for breathable clothing during your runs. The socks help to prevent blisters and keep your feet comfortable.

Moreso, the caps can help to keep the sun out of your eyes.

• Accessories: A GPS running watch can help you track your progress and stay motivated. Consider accessories like running belts, hydration packs, and headlamps for added convenience.

4. BE MENTALLY PREPARED

Mental strength is a key factor in long-distance running.  It helps runners focus, be confident, and perform at their best. Some tips for building mental toughness include:

• Motivation: Find your motivation and set realistic goals to stay committed. Setting expectations for yourself and taking pride in your accomplishments.

• Positive Mindset: Cultivate a positive mindset and focus on the enjoyment of the journey. Focus on the present moment, and do not dwell on past mistakes or future worries. Using positive self-talk to encourage yourself and stay motivated is also very important. You also have to visualize yourself completing your runs. Practicing mindfulness techniques will help you stay calm and focused. Learning to cope with discomfort and pain is very crucial as a runner.

• Overcoming Challenges: Breaking down your runs into smaller, more manageable goals. Also learn to push through discomfort and setbacks, as they are part of the process.

Long-distance running is a challenging but rewarding endeavor that can improve your physical and mental well-being. With proper preparation, dedication, and a positive mindset, you can achieve your running goals and enjoy the journey