Hints on Preparing For your First Long Run
There is a half marathon being organized in the city in aid of a charity event which everyone seems to be excited about! You naturally want to take part in it but are wondering whether you would be able to manage to do such a long run.
After all, not many of us are used to running for long distances frequently.
Hence once you have volunteered to contribute to the cause, and seriously go ahead and take part, you must work on how to make the most of it (and enjoy the event instead of regretting it later).
It is important to understand one basic concept- Long distance running is viewed not in terms of distance but in terms of time. To that effect, any run that is for more than one hour may be qualified as long distance running; which translates into probably anything up to 7 or 8 kilometers.
Importance of Fueling Up and Hydrating
It goes without saying that long distance running calls a need of a lot of energy. Remember, carbohydrates are your primary source of energy during the run.
However, it is certainly not a good idea to load yourself up just the night before because instead of giving you more energy and making your own better, it might actually pull you down.
Therefore, your build-up to your long distance running date should start much in advance. Following a proper diet of carbohydrates wisely prior to the event is very important. You should ideally load up carbohydrates in a gentle manner in the days leading up to the event.
What to eat while preparing for your first long run?
You must eat as you normally would; but the substitute of a few items with carbohydrates like the beans, oatmeal, legumes, fruits, greens leafy vegetables, etc.
However, keep the quantity under the limit and do not go overboard.
Eat wisely, slowly, and in small quantities.
The Importance of Hydrating
Your body will not be hydrated adequately in case you try and drink up just before the event or on the day of the event. You must therefore start hydrating yourself a few days before the run. This way you will not feel bloated or heavy.
Practical Hints on Preparing for your First Long Run
Preparing for your first run involves a strict discipline which involves the following-
Begin hydrating yourself at least a day before the run.
Build up your energy levels by having more carbs in your diet starting a few days earlier.
Have a light, wholesome dinner on the night before.
Check out your running gear and ensure it is well fitting and comfortable.
Get familiar with the route either by going over it physically sometime earlier on a bicycle, car or a walk.
Ensure you do not go on an empty stomach; but at the same time, eat and drink lightly at least half an hour before the run.
Carry a water bottle with you.
Running is all about wearing proper shoes as ill-fitting shoes may seriously cause blisters.
Warm up before the run and start at a slow pace. Similarly, cool down after the event is over.
Remember, post-run fueling, hydration, and stretching are all equally important. By paying attention to these hints you will be able to not only enjoy the event but also would manage to avoid conditions like stitches in the stomach or muscular pain in the legs.
Keep these little hints in mind while preparing for your first long run and above all – keep a positive outlook!
Bio:
Jessica Natalie is a health and fitness lifestyle blogger who is passionate about running and wants to spread the love on her blog CauseILoveRunning.com