How to Approach Long Runs
What Are Long Runs/ Long Distance Running?
Long distance running is the physical exercise of running outside, be it on the roadside, or a park, however covering a long distance like that of a marathon. Many people initially start running as a form of exercise, or to build up a healthy routine, however when you run for some time it becomes a practice and eventually you become good at it. Once this happens you will slowly be able to increase the miles or distance you run and sooner or later you can even join the category of the long distance runners. Long distance running is in fact becoming an increasing hobby amongst many people, and is also said to have many benefits on the overall health of a person, which adds as a motivational factor!
However, when not fully prepared for long distance running you can easily become a victim of a line of injuries which include ware and tear of the joints, painful cramps, muscle spasms and tearing of the tissues. In order to tackle these problems, and to ensure a safe and healthy run you need to be well aware of the precautions, and well informed of several tips before approaching long distance running.
Tips For Approaching Long Distance Running
Those who are new to long distance running, and have just decided to take on the hobby should first be briefed regarding running long distance before approaching it. This is because for beginners this is no picnic in the park. Long running requires proper gear, and proper running form as this can easily cost you splinters and fractures. In order to prevent these negative effects here are some tips you should be aware of before approaching long distance running!
Proper Running Gear!
Long runs are no joke and should not be taken lightly. One needs to be fully prepared while keeping the weather in mind! Spring and summer time seems to be runners’ favorite time to run. However, the heat can be excruciating and one can easily fall prey to a nasty heat stroke. In order to avoid this, it is best to invest some good money into running gear. This includes light colored cotton clothing that is sweat absorbent. Make sure you do not wear dark colors as it absorbs more heat. Invest in some wicker socks as this will also help prevent blisters, comfortable sneakers that can even improve running stance, and women should also invest in a proper sports bra.
Listen To Your Body!
Long distance running means you are on your feet for a longer time. This can tire out your body and make your muscles fatigue. If you ignore your body’s need for rest you can damage your muscles and even get injured. Taking a short break is not a problem; therefore it is okay to take them especially when your body needs it. From running you can just walk slowly or even sit down for a minute or two. However if you want to build up your body’s endurance then at several intervals, take short walking breaks!
When running people tend to increase their weekly mileage, which is a good thing, however a drastic change may not be suitable and can cause many dangerous problems. Therefore, it is wise to not increase your weekly mileage above 10 percent from the previous weeks! You may have a goal to achieve but nothing is worth getting in the way of your health. Instead of jumping to it, work towards increasing your mileage gradually!
Long runs can be extremely tiring and exhausting. Many may even feel like quitting as they just can’t take the pressure. Don’t feel bad! This can happen to anyone! Long distance running is in fact very tiring and frustrating but the key is to stay motivated! Try figuring out why you want to run and what this can do for you. Figure out what it is about long distance running that motivates you! Once you have figured it out, you have an incentive to keep running! Every time you feel like giving up, just remember why you have to run in the first place and that will keep you going!
Eat Your Carbs!
Carbohydrates are a very important in the running world, especially when going out for long runs as it acts like fuel for the body! When you are out on the run, pack a few carbohydrate foods with you and munch on them every hour!
Not packing a bottle of water with you on a long run is like committing suicide! Staying Hydrated is extremely important for running! This cannot be stressed enough. Drinking 8 -10 glasses of water is the way to go!