Long distance running is running continuously over some distance, for minimum 8km which is equal to 5 miles. To run long distance, you need good stamina as well as strong mental strength.
Everyone has their own reason for running long distance, for example, some people are running to maintain good health and some to stay fit, whereas some may also run for a cultural reason. However, professional running is mostly seen in the field of sports.
If you too are planning for a long-distance running, here are some tips for you.
Before starting up with running, you need to warm-up a little bit. This can prevent several problems like muscle tightness. Once you're done with the stretching exercise, slowly begin your run with jogging or brisk walk. Doing this helps you to increase your body temperature and prepare your joints for more demanding activities.
Start Running With Other People
Running with other people such as a group of runners helps to stay motivated. Find someone who can closely match your speed, supports you in your training and has the same set of goals.
Include Strength Training
If there is a case, where due to some reason you’re not able to run, then hit the gym or do strength training. It helps to manage your physical stress of running and build more muscle mass. Doing strength training won't require an hour’s workout. It takes around 45 min to 1 hour of intense workout.
Start With Small Distance
Long distance running is achievable when one stays consistent throughout their journey. Run at pace and if you are a beginner start with smaller distance. As starting from a shorter distance helps you to build your stamina without letting you get tired easily. For instance, if you start long distance running on the very first day, you might end up having some muscle tightness and won’t be able to continue.
Having consistency is extremely important for any sports. If you take a break and fail to maintain the same fitness level, then you might have to start again from scratch. Running every day is very important if you want to achieve your goal. Though it is not necessary to run for long distance, but it is always better to run little to maintain your level than doing nothing.
Focus On Healthy Food
As you may already know, food which contains high nutrition is essential for anyone. It is important for a sports player or person who is doing lot of physical activity like a runner. However, it is recommended not to drink or eat anything new before or during the race or while doing hard work out as your body may not adapt it and due to which you can face severe health issues.
Keeping A Track
Looking after your progress can help with the mental challenges of running longer. Setting your goal and tracking it will boost your confidence as you can identify how much you have improved yourself from day 1. Your goal can be as simple as “running for extra 5 min as compare to the previous day”.
If you want to become a better long-distance runner, follow these tips!! Let us know more about some of your suggestions which have helped you to reach your goal in the comment section below!