The long run is the most important exercise for anyone looking to conquer the half marathon and the full marathon. To complete this exercise, the runner must improve skills, increase the distance, running speed as well as have appropriate nutrition and exercise to improve fitness.
Here are five ways that will help runners improve their fitness and aim to conquer longer distances.
#1. Get the Right Energy
Snacking on a banana or an orange or an energy bar about 30 to 60 minutes before running will provide the body with the energy it needs to run longer. Besides, you should also drink about 150ml to 300ml of water to keep the body hydrated, while limiting fat and fiber.
#2. Increase Your Distance
If you are used to running less than 10km, you will not be able to suddenly switch to marathon distances. Trying to run too long or accelerating suddenly is a recipe for disaster. This can lead to long-term pain, burnout, or injury for runners.
#3. Build Strength
A great way to conquer longer distances without running, is to hit the gym to improve fitness and burn fat.
#4. Increase Your Speed
One of the most common reasons why beginner runners give up before reaching their target distance is running too fast.
When you first start running, you should run at a slow pace, be able to communicate comfortably during training. If you’re panting, you’re definitely running too fast.
However, runners should check their running speed and then gradually increase the speed through each training session.
#5. Running with Correct Technique
Standard running posture will help runners train effectively and aim for long distances at a higher speed.
For example, relaxing the shoulders, swinging the arms across the body, clenching the hands and running with a short stride will help the runners not lose too much energy, in that way having more energy to run longer.
Noted, longer distances can be conquered by runners through nutrition, moderate speed, and starting slowly.
