A step-by-step guide to help you prepare for a long-distance run

An intense form of sport, long-distance running, has proven to be a popular upcoming sport in India, in recent times. However, without proper planning and training for any endurance event, there are chances that one could get seriously injured. It is important to do enough cardiovascular training as well as strength training.

The first step before taking part in any endurance event is to make sure that you have enough time to prepare your body in order to perform your best. Depending on how long the race is, it will depend on how many days you would need to spend training your cardiovascular system.

Second, the training methods to be used include slow distance training, pace/tempo training, interval training, repetition training and fartlek training. These can vary through the week to keep your training interesting and for the body to keep adapting. In addition to this training, you should include a good strength training programme every week.

Third, In the strength training programme it is important to incorporate the whole body. When the upper body muscles get fatigued, the running technique will suffer. In order to prevent this from happening strength training of the upper body is crucial.

Fourth, Including core muscle exercises in your programme will also help make running more effective. Last but not the least, one needs to have a holistic approach while preparing for a big running event. Make sure you wear proper footwear and that you have trained in them at least a couple of times before the race.

Start hydrating your body about two days prior to the event with enough fluids and electrolytes. Follow a sound nutrition plan during training and do not eat food that would make your stomach uneasy the day before the race. An all inclusive plan is needed to assure that you can give your best on race day and have fun.