Prior training
Before the race at a greater distance is necessary to make some preparatory stages. First of all, undergo a medical examination, ask your doctor about your health condition, inform about my sport plans. In preparation for the race doctor's visits must be regular.
Adjust your own diet. The diet of a man about to run a long distance, must be rich in carbohydrates. Examine your own body. Use books on anatomy to get a better idea of what areas of the body you need to train hard.
Do not neglect the advice of doctors and strictly follow their recommendations. This will not only improve your results but will help to avoid health problems.
Sports wear
The race for a long distance assumes the maximum load on the human body, but also on his equipment. Carefully consider the choice of clothes you will use. In a standard set of athlete specializing in running events included:
- the most comfortable athletic shoes;
- headdress with a visor that support air circulation;
- goggles to protect from ultraviolet radiation;
- the top sports clothing suitable for the weather conditions - it could be shorts with a t-shirt and warm tights with a jacket.
Learn how to run
In the race for the long haul correct running technique is very important. It affects your ability to withstand the full distance, and how fast you can run. Try to keep your posture and do not bend the spine, keep the muscles of the upper torso is maximally relaxed. While running, do not raise your hands too high and do not drive them from side to side (only back and forward), it impairs lung function. Keep breathing, breathe deeply, from the diaphragm.
Practice at medium ranges
Start to prepare your body for the upcoming race. Make short runs, gradually increasing distance. Don't try to pre set a goal to run a certain distance, on the contrary, if you feel that your body is not coping, take a break by going to walking the course.
Take part in the race on medium (5-10 km) distance. The period of participation in such competitions pay special attention to the endurance training. Make a clear schedule of races in which you participate, be sure to include the days of rest.
You can track your progress by keeping a daily record of the results. So you will see what needs to be corrected in training.
Proceed to great distances
Feeling power for the long races on long distances, start preparing for it. Select a couple of days before the race, relax more, increase the consumption of carbohydrates. Plan the route so that it was as simple as possible, for example, exclude from the route in a hilly area, ensure that the largest possible part of the path was hidden from direct sunlight (better if you run in obscure and cool weather). The first long runs are a test and a training, so they should not be complicated by terrain and weather. Later you can gradually complicate the route and to run longer distances.
