The 5-Step Long Distance Running Checklist Proven To Get You Ready For Your Next Race


Whether you are a seasoned pro or a newbie, you should always pay attention to a number of crucial points which will keep you safe and well prepared for your training or your upcoming race. In this checklist we'll go through:

  1. The equipment you will need
  2. How to prepare for your race or training routine
  3. Picking a running plan
  4. Tips on staying motivated
  5. Food and hydration best practices

    Equipment

    The equipment you will run in will make a crucial difference in how you feel and what you can get out of your run. That’s why you should spend enough time to pick what’s best for you from a specialist running outlets.

    Make sure you get:

    1. 2 pairs of specialist running shoes
    2. A running belt
    3. Comfortable sport socks
    4. Tracking device
    5. Music and quality earphones

     

    Preparation for training

    When you decide to commit to long distance running, here are the following questions you should ask yourself before you start.

    Think about:

    1. What distance am I comfortable with?
    2. What distance do I plan to run in the future?
    3. Location
    4. Course
    5. Terrain

    Execute a running plan

    A well-designed running plan will help you to make a steady progress and push you towards your goals. If you are preparing for a race, it will keep your training structured and ready to excel.

    To Do:

    1. Start following a running plan early
    2. Include 1 weekly long run at an ease conversational pace and increase in distance gradually
    3. Add weekly or biweekly speedwork or tempo runs

       

      Learn how to stay motivated

      Staying motivated on a daily basis can be difficult. Regardless of what your goal is, you are likely to experience some ups and downs. That’s why it’s important to learn how to manage your emotions and motivation.

      To do:

      1. Find a personal and meaningful reason for why you want to run
      2. Learn a mental strategy such as mantra, visualization, reframing negative thoughts
      3. Join a running team

       

      Pay attention to food and hydration

      Always ensure that you are full of energy before the run and that you are sustaining your energy levels during the run (especially if they last over 1 hour). Secondly, also depending on the distance, you’ll want to hydrate during the run too.

      Consider:

      1. Before your run: high carb and low fibre meals at least 3-4 hours before
      2. During your run: if your runs exceed 60 mins, energy gels of chews: 30 to 60g of carbs per hour of exercise
      3. After your run: meals rich in carbohydrates and protein
      4. Hydration: 6-8 ounces of water before and 3-6 ounces of water (or other suitable drink) every 20mins

       

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