To stay fit for long distance running it is important to build up endurance and fitness at a slow but steady pace over several months in order to keep from causing injuries or damage to your body. Most runners who have problems during training runs have not adequately worked out; in other words they didn’t plan ahead to properly train.
One of the valuable things that very few runners do while training is keeping a running calendar. This is a calendar/notepad where a runner keeps notes on each day’s training. This is especially needed when training for a long distance racing or a marathon. The runner can keep track of miles run, food eaten, amount of fluids ingested and any injuries that have occurred.
It is important to always remain hydrated. During runs sip on at least 8 ounces of fluid for every 20 minutes of training. Water is ok if you are running an hour or less but for running longer, the electrolytes that are lost need to be replaced. There are many energy drinks on the market that will help with this situation. Your fitness center can advise you on energy drinks.
Every hour you need to consume quick carbohydrates. This should be managed from 30 to 60 grams of carbohydrates at least every 60 minutes. There are many options you can choose from or get some advice from trainers at the local fitness center you belong to.
For those days when training becomes difficult you should have a goal or something to motivate you to continue. There should be something to inspire you to keep going. You can run outside in a beautiful setting or run on a rainy day at a treadmill at your fitness center. Listen to your favorite CD, track your run with an iPhone app or heart rate monitor or run with a friend or someone from your fitness centers running club.
Clothing and Equipment
Spend the money to get the best equipment such as good wicking socks that prevent blisters – wicking clothing are seamless and help to prevent chaffing, irritation and blisters. A good support or athletic sports bra is also needed. Also good running shorts and shirts as well as running clothes designed for running in cold weather. The most money should be spent on running shoes that are the correct size and are designed for running.
While training increase your pace slowly especially if you are a novice runner and just beginning a regular training schedule. You may be used to running 8- minute miles when you are running the four-mile loop where you normally train but it is hard to keep that pace when you are on a ten- mile run. You need to slowing increase your speed when getting use to mileage increases.
Danny Thomas owns a fitness center in Dallas, Texas where he sponsors a team of long distance runners. He helps the team with their strength training as well as their diet and running calendar. He began writing about training after several teams from other areas of the USA began approaching him for training advice.