Tips: How to Run Long Distances in Sports | Step by Step
It is not difficult to run short distances in sports. However, you may not know how to run long distance, right? In fact, there is a big difference between long distances and short distances. In order to make long distances, you need more active physical training. Check out this article to learn how to run long distances.
Train for the Run
In order to make long distances in a run, you need to run every day. It’s important to run as many days as possible.
Remember that you need to stretch before running. This is one of the most important steps in physical exercises. It can protect you from happening sore muscles as well as pulled muscles. You should take 10 to 15 minutes for this process before you run. It’s best to stretch your arms, legs, and back. If you don’t know how to stretch, learn about it from articles regarding it on the internet.
Wear the right clothes
If you wear jeans, it will be hard to run. Instead, choose basketball shorts. Also, consider wearing swearing sweatpants that allow you to run easiy. You should choose cotton t-shirts or ones made of sweat-resistant materials. Don’t wear a too tight wardrobe. Also, avoid wardrobe that’s uncomfortable. If your tee doesn’t have a fitting, you needn’t do anything because it’s perfect for running.
Choose the proper footwear
It’s important to choose the best shoes for your need. Most runners are keen on wearing a pair of tennis shoes. However, you should choose a pair of trail shoes for your run on a trail. For running on a track, choose the right track shoes. They normally work better. When choosing your shoes, it’s important to make them fit properly. You shouldn’t choose a tight pair of shoes. They can hurt your feet. On the other hand, loose shoes are not a great idea for your feet. Indeed, they can slip off your feet. It’s a great idea to wear insoles. You can easily put them in. They can offer extra padding during your run.
Keep in mind you need to drink water when you run. So, remember to bring a water bottle if you are going to run. You should drink fresh water. You need to drink more water once you feel tired or thirsty.
If you want a long distance run, it’s best to practice it at first on a track. To start your run, we advise you to get a little bit jogging or walking for slightly moving.
Drink water fluently
During your run, it’s important to drink enough water. You should take a sip after each lap. Once you feel tired, it’s time to take rest. This is also essential when you feel thirsty. If you feel your dry throat, you have to take a drink.
When you finish your run, avoid participating in different strenuous physical activities. Let your muscles relax once they become sore. And, keep drinking water through the day. Sometimes, you have to take a long break. However, if you notice your fitness is improved, you can decrease breaks during your run. It’s a great idea to give you the treat to get through the distance. For example, you can take your time to enjoy a meal or even a glass of wine.
Tips for the long run
Start with your mind
It’s important to prepare for a long run. You may feel anxious when seeing a new long distance. In order to make it easier, you should prepare for the distance. First, you can make it slow. Don’t tell yourself it’s difficult to do. Otherwise, you can’t do it easily.
Focus on Nutrition and Hydration
You need carbs for a long run because they add energy to your body. That’s why you need to carb up before running. Depending on many factors, you can determine the number of carbs you need. One of the great carbs is the oatmeal. It’s beneficial for your stomach.
You need a slow pace in order to hold for your run’s duration. You should run long distances at a slow pace. For a specific race, you should consider hitting certain paces. It’s not difficult to overdo as well as run too hard as long as you feel good. In addition, keep the best efforts.
Think about Mid-Run Fueling
It’s time to take on calories when you run if your run is over an hour. For this purpose, you can add to nuts, water, or dried fruit. However, it’s not easy to take on food when you run because each stomach requires different foods. That’s why you should experiment with many different types of foods. It will be better if you build your own strategy. In addition, it’s also important to take hydration in a long run for longer distances. For this, you have to take water during your run. Hydration when you run needs much experimentation. In fact, you should drink every 20 minutes. And, after every 40 minutes, you need to take on calories.
The Post-Run Recovery
After a long run, you also should eat in order to provide the energy your body needs. Many runners skip this task. So, keep in mind it’s important to give your body the essential things. Your diet after your workout should include a good combination of fats, protein, as well as carbs for the best recovery. If you need ones for electrolytes consumption, consider beer as a great source. Besides, you can also add a little salt to your diet. It can work well.
To prepare for a long run distance, you need both physical fitness and mental toughness. They are necessary for dealing with all difficulties ahead. Normally, you need to run for some hours at a time. Thanks to run long distances you can raise your stamina. Also, you can run over longer distances after that. However, in order to run long distances, you need to pay attention to many factors. Keep in mind these tips mentioned above to run properly.