Published on: 25-Jul-2024
Long-distance running is not for the weak. Exercise is an essential part of our everyday lives, but for those who are looking for a greater challenge, running in all formats poses an intense challenge. You do not have to have a background in running to get started. All you need is the all-clear form from your trusted physician to know that it’s safe, and also a drive to keep pushing when things get tough.
While jumping into long-distance running blindly has worked well for some, it would be wiser to prepare to achieve the best outcomes. We have gathered some of the most reliable and actionable steps for getting started in long-distance running as a beginner, so take a look at the following tips to smash those runs:
Have the correct gear
It is not common for beginners to have the necessary equipment to get started safely in long-distance running. If you have no experience in running full stop, do not panic. You do not need all of the specialized equipment in the beginning stages. You will, however, benefit from having some essentials such as a watch to time your runs, and some breathable clothing to allow your body to cool down. For winter runs, you might require thermal gym leggings to enhance circulation during freezing temperatures. If you are looking to get into long-distance running the expert way, you might consider getting a specialized fitness watch that will track your heart rate, distance, and even your pace. Although, this is not necessary if you would prefer to leave the gadgets at home.
Try and test your sneakers
Speaking of gear, no beginner’s training is complete without a pair of reliable running shoes. Reliable running shoes should not be the pair you have worn for the last 5 years, but instead, a pair of performance-enhancing sneakers which will allow you the best flexibility and comfort possible. This does not mean to say these sneakers will be perfect, so you need to break them in before you go all out. Wear your running trainers as you walk around for a week or so, and you might have a better chance of avoiding blisters. Blisters may be seen as battle scars when pushing to become a long-distance running regular, but that does not mean that you should have to suffer!
Start small, and build
Starting small, setting the foundations and building from there is key. If you have little endurance and a minute-long run feels like hours, that’s okay! We are starting somewhere, and pushing past your limits each time is how you grow and make a change. Time how long you can run without stopping, and keep measuring each interval. Again, a smartwatch may help in measuring intervals. Make note of all of your timing to see how much improvement you see each time. Even if it seems impossible, as long as you keep showing up, you will see your time improve and your endurance rise.
Fuel your body when not running
Long-distance running is not all about the actual act of running. To become a successful long-distance runner, your diet and nutrition are everything. Fueling your body is also more than nutrition. It also involves recharging with rest and making sure you are getting 7-9 hours of sleep each night. Make sure that your schedule also includes getting enough nutritional intake, as well as having a sufficient amount of sleep. Running is considered a high-intensity sport which targets a lot of our overall muscle groups. Replenishing your body after going through the strain of running is essential if you hope to get stronger, and go further each run.
Don’t neglect the importance of a warm-up
Back to the actual running, you should never skip a warm-up. Warm-ups are not just another fitness facade. They are instead a key component in increasing your heart rate and encouraging blood flow, which ultimately moves more oxygen around your body. This oxygen is what will keep you moving during longer runs, and will put less strain on your muscles. A good warm-up can be a simple stretch that targets all muscle groups, or perhaps you might do a small 5-minute skipping session to get your blood pumping. All in all, you should make sure you are warming up before each long-distance run, even as a beginner.
Cool down also!
Now you have the warm-ups covered, you also need to consider cooling down after you have gone the distance. After a long-distance run, your heart rate will be through the roof as well as your blood pressure. Giving yourself time to slowly cool down and get your body back to a resting rate is important if you hope to avoid fainting or burnout. To start cooling down, relax your muscles by doing some long stretches. Target each muscle group as you likely have used the majority of your muscles to maintain a good run. You may also complete your run with a low-intensity workout to bring your body down to where it should be.
Summary
- Pace out your run to avoid burning out too quick
- Eat healthy and fiber filled food before and after the run to encourage energy and recovery
- Stick to flat ground when you start
- Track the distance of the run you complete using technology such as a watches or phone
- Warm up and cool down every run
Final thoughts
Overall, long-distance running is a skill that is not for the faint-hearted. It is however possible for everyone to get started and build up their endurance and cardiovascular health to a level which enables them to have a great run. Before you start doing half marathons, bring your fitness up to par. Follow the recommended steps, and learn as you go! Listen to your body, but also keep pushing as you progress over time.
The post From Couch to 5K: Your Long-Distance Running Roadmap appeared first on Sports Medicine Weekly By Dr. Brian Cole.