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Best way to prepare for long distance runs! (WITH TRAINING PROGRAM)

Long distance running, also called marathon running, involves running distances of 1.86 miles (3 km) or more, often in a competitive setting. 3K, 5K, 10K, half marathon, cross-country and marathon races are all examples of long distance running. It takes strength, speed, endurance and aerobic health to run such distances and, therefore, anyone who is interested in distance running must train appropriately and adequately in order to avoid injuries.

 

Follow these guidelines to prepare for running long distance. (Exert from Wiki How)

 

 

 STEP 1:

  1. Start training well in advance of a running event, and start slowly.

    • Begin with a 15 minute jog and work your way up from there, gauging your comfort level as you go.

    • Increase your time as much as you can without overexerting yourself. You should be able to hold a simple conversation while running without losing your breath.

    • Give yourself 3 to 6 months to build to marathon running capabilities.

 

Step 2:

 

 Add incline running to your training regime. This will help to improve your cardiovascular health and muscle strength. Increase your speed, called "checking out," for the entirety of the uphill run, and then for 10 seconds after the downhill turn.

 

 STEP 3:

Stretch your muscles before and after long distance running training.Developing flexibility will help with injury prevention. Be sure to hold each stretch for at least 30 seconds to fully stretch and relax the muscles.

 

 

 

 

 

 

STEP 4:

               Maintain a nutrient ratio of 20 percent proteins, 30 percent fats and 50 percent carbohydrates.

 

    • Avoid simple sugars and instead focus on complex carbohydrates such as those found in fruits, pastas, legumes, breads and vegetables.

    • Make sure you are taking in plenty of calories. An average runner who runs between 20 miles (32 km) and 25 miles (40 km) per week should take in around 2,500 calories a day. The more you run, the more you need to eat in order to maintain your body's muscle glycogen stores.

    • Load up on carbohydrates the night before a marathon running race to ensure optimal energy stores during the race itself.

    • Supplementing your diet with a good multivitamin and even an energy supplement like ginseng is a good way to gain an edge.

 

 

  1. STEP 5: Practice drinking. As a long distance runner, it is imperative that you drink enough fluids, and you must learn how to appropriately stay hydrated during a race. Drinking too much, too little, too often or not often enough while running long distance can result in choking, nausea, dehydration and/or wasting precious time during the race. Be sure to carry plenty of water with you at all times during practice so that you can get the feel for when to drink, how much to drink and how often. 

    • Start loading your system with fluids up to 2 hours before marathon running, but stop at the 2 hour mark so as to avoid having to visit the restroom.

    • Drink throughout the run, from the beginning to the end. You will sweat off your liquids before they reach your bladder, so remember to re-hydrate often.

    • Walk while you are drinking. Do not attempt to gulp while running. This could result in choking and coughing, and could end up slowing you down more.

    • Continue to drink well after your run.

    • Check your urine for ample hydration. It should be clear.

       

       

       

       

       

       

       

       

       

 

Once you have these 5 steps down... you're ready to hit the track for the event. 

 

Looking forward to seeing you all out there in Tel-Aviv and Jerusalem!

 

10K Training Plans (from Cool Runnings)

Beginner 10K Training Plan: For runners who run 15 to 25 miles per week and expect to run the 10K in 48:00 and up for men, or 54:00 and up for women. You should have at least six months of running experience. 

Intermediate 10K Training Plan: For runners who run 25 to 50 miles per week and expect to run the 10K between 40:00 and 48:00 for men, or 44:00 and 52:00. 

Advanced 10K Training Plan:For runners who run 40 to 60 miles per week and expect to run the 10K between 34:00 and 40:00 for men, or 38:00 and 44:00 for women. 

 

 

 

Juliet Vesely is the CEO of Find a Trainer and the head lecturer at Fitness Professionals Academy. She studied Sports Science at UNSW for 5 years and graduated with honours. She has worked in the health and fitness industry for over 10 years. Juliet  is not taking on new clients however she is always available to Find a Trainer clients for advise and support. 

 

Contact Juliet here. Happy Training! 

 

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