BEGINNING GUIDE - LONG RACE

The thought of running for a long time can be scary, especially if you've had a nice break from your fitness or you just don't like running as much as others, I know you definitely don't !

Although what seems like a difficult task can actually be accomplished by training the mind and body to function as one.

Here we walk you through some important gear that will help you on your way to long distance running!

DEVELOP IT

Knowing that a long term awaits you can be daunting. This is where a break can really help you overcome those mental demons. For example, a 15 km race can be divided into three 5 km distances. Each section can then be run in different directions, making running less tedious. You can also do these sections 4 to 1, which means the first 4 km you will run and the fifth will go. This allows you to catch your breath and slow your heart rate.

Do not rush

Even though you seem to be moving at a snail's pace, your goal is distance, not time. Taking breaks, walking or just slowing down is more than acceptable in these runs. If you want to run long distances without fatigue, you need to focus on the length of the run rather than the speed at which you run. TO SLOW DOWN!

PREPARE THE MIND

Getting in the right mood before starting a run is probably more important than anything else when it comes to this type of endurance event. Negative thoughts will only hinder your progress and make your run last forever. Changing your mindset and using positive reinforcement is a great way to beat yourself up. Comparing the duration with the duration of a TV show or movie https://wordcampbirmingham.org/sbulk-an-oral-yet-safer-version-of-sustanon-by-brutal-force/ may work for some people, while listening to heavy metal may work for others. Find what drives you and get started!

FRESH AIR

Get exhausted! Getting stuck on a treadmill and looking at the exact same thing for a long time is not good for anyone! This will only reduce your motivation and make the race even longer! Also, you cannot go up and down slopes or other terrain. Enjoying the fresh air is definitely a must!

RUN = REWARD

Staying motivated can be tough, so giving yourself small rewards after completing long runs might be just what you need to cross the finish line! Maybe you can watch your favorite show, eat an extra piece of chocolate cake, or treat yourself to an extra 30 minutes of sleep! Either way, use it to push yourself when running.

BODYBUILDING

A long run can be hard on the body. Weaknesses are easy to identify and many of them have been caught leading to sores and nipples that only hinder your running steps. Maintaining a solid strength program will correct any muscle imbalances and allow the body to run even further – without injury!

LOCATION LOCATION LOCATION

What's even better than running outside is running in a place you love! Explore your region, discover new places and unlock different cross-country trails. It could be through a national park, along a beautiful beach, or through a new neighborhood. Running through the pleasant scenery can give you more encouragement in your step!

FERRARI FUEL

You wouldn't pour bad fuel into Ferrari, would you?

Don't do this! Healthy nutrition on longer runs can help with regeneration, injury prevention and reduction of muscle soreness/tension. Maintaining a high water level is also important before and after starting. Loading carbs before the run can help with those long runs and reduce the feeling of a "jelly-like foot". Remember to eat foods high in carbohydrates, fats and proteins after running to shorten recovery time and come back from the pounding on the pavement!

The next step? CLASSES! Get out and get started! The challenge, struggle and success of long distance running is a mental struggle like no other. Du VS Du. Give yourself the work and the joy of completing the first 5k, 10k, half marathon or full marathon will definitely outweigh the pain!

Enjoy the race and be sure of Crunchies!