Hit the Pavement - How to Train for a Distance Run
By Christina Morgan, for Revive Your Life
Photo by Kulbowski
So, you’ve decided to train for a long distance run. Whether it’s a 5K, a 10K or a full-blown marathon, there are essential steps that need to be taken to ensure that you train properly. Running can take a toll on the body, so it’s best to be prepared and ensure a personal victory no matter how long the distance.
Create a Training Program
Training programs for the actual run will vary, depending on the distance goal. First things first, make sure that you have the time commitment to train for a race. At least thirty to sixty minutes should be set aside five to six days per week in order to train properly. There are a number of online websites that can provide training schedules, depending on the length of the run - RunnersWorld.com is just one example.
The most important thing to consider when training for a run is to mix up the daily routine. It’s important to schedule running days opposite of weight training days, and to schedule your weekly long distance run on the weekend when extra time is available. Weight training is essential when training for a race because it’s important to develop muscle mass as your body prepares for the event. It’s also crucial to take at least one day off each week to give your body a rest. This rest day is the most important day of all because it gives the body a break from strain, and muscles can repair and store energy for workouts in the upcoming week.
Keep Your Feet Happy
Another important factor to consider when training are the sneakers that you plan to wear. Running shoes should be replaced every 300-500 miles depending on your weight, running style and the surface that you usually run on. If you have a hard time keeping track, a good rule of thumb is to replace running shoes every six months. By doing so, you are assured that the shoes still have shock absorption, stability and durability. It’s important to break in a new pair of running shoes at least one month prior to any big race. Make sure to ask the customer service representatives at your local running or shoe store to help in choosing your new set of shoes. Just by looking at your feet, and watching the way that you walk and run, the experts can suggest the best shoes for your running style. If you have low arches, ask too about arch supports or other add-ins for the shoes to make them more comfortable.
As runs get longer on the training schedule, try wearing two sets of socks if you are having trouble with pesky blisters. Although it may be slightly uncomfortable at first, the friction between the two socks on each foot will take away from the friction near your skin. Make sure to cover all blisters with an antibacterial ointment and a bandage, and never try to pop them; it will only make matters worse and more painful.
Food as Running Fuel
It’s important to watch your diet when you train for a long run as well. As the race date gets closer, make sure to curb your sugar and caffeine intake. Both sugar and caffeine can provide a quick high, but can result in a serious crash later on. Always make sure to drink plenty of fluids. Your body will require that you drink water throughout the day, and before and after your workout to avoid dehydration, especially if you are active outside in the heat and sun. During training (and most importantly for the week of the run), add more carbohydrates into your diet for extra energy. Whole-wheat pasta, brown rice, and whole-grain breads are good additions to meals and the body will store these carbohydrates for use when you are sweating it out on the pavement.
Motivation = Training Consistency
There are a few great ways to get motivated for a long distance run. Try to find a running buddy to help encourage you on the days that you don’t feel like running. If you don’t have any friends or family that want to join you in the run, look online to find other runners in your area (PeerTrainer.com is a great example of a website that matches runners up).
Another great form of motivation is music. Download energetic music for your iPod to help keep the pace up during challenging and difficult training periods. The Rocky theme song is sure to keep your feet moving in times of need! Also, it’s fun to read stories online about celebrities who have trained in the past for long distance runs. Hey, if Oprah and Diddy can do it, so can you! Last but not least, ask those people closest to you to come out and support you the day of your run. Having familiar faces on the sidelines will be sure to give you some extra energy and incentive to finish the race with a smile.
Stay Safe While Getting Fit
Safety is important if you are a runner, especially if you like to run alone. Always leave a note for loved ones letting them know where you plan to run before heading outside. For precautionary measures, it’s also a good idea to write your name and an emergency contact phone number on the bottom of your shoe just in case something unforeseen happens to you. Also, when running near traffic, make sure to keep your MP3 player at a minimum volume. Music can easily distract, and it’s never worth listening to if it could jeopardize your safety in any way. Last but not least, always consult a doctor before training for any type of run. He or she will be able to give you the go-ahead to accomplish your goals, while improving your health at the same time.
Now, get out there and get moving!
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Great advice. Personally, for my running routine I’ve been doing a little more interval training. I’ll sprint 30 sec. then jog for 1 min. and do that for a half an hour. It’s really helped me to tone up, lose fat, and improve my cardio. I am not sure if it works well for everyone, but I have definitely found some success with it.
@ Matt - Interval training works really well. I’ve found that I’m able to maintain good cardiovascular fitness when I am consistent with interval training. Thanks for sharing!
Jake
You explained some good points to train for a long distance run. I like our training program, seems very effective. I am also use to run in the morning, i will follow your program.