TRAIN FOR A DISTANCE RACE.

Many believe that to prepare for a long-distance race you have to run, run and run,

To a certain extent, yes, you have to run a lot, but more than that, you have to run better, be strategic when organizing a training plan and understand that running requires much more than simply putting one foot behind the other and moving forward.

Here I will explain some of the main aspects that you need to take into account when signing up for a long-distance race, remember that this is only a guide and that it is very important to have the support of a professional on the subject to avoid injuries.

1. HOW MUCH AND HOW OFTEN TO RUN:

It will depend on your level and the distance you are going to face, the important thing here is that you understand that you have to accumulate a certain number of kilometers per week during a specific period of time (we recommend between 8 and 18 weeks prior to the race ).

You must be constant and try to do jogging training between 3 - 5 days each week.

2. COMPLEMENTARY TRAINING:

The days that you do not run does not mean that they are days of total rest, schedule at least 2 - 3 strength training, technique, yoga, stretching, among others; it will make a difference in the final result, remember that in order to run, you need to have a very good base of strength and muscular stability that will help you avoid pain from impact or overload and, with greater force, greater speed.

Stretching is NOT negotiable, always, every day after any type of training you do, stretch; Also, dedicate one day of your week to doing a long, more complete stretching session and you will see the difference.

3. INVISIBLE TRAINING: FOOD.

An adequate diet will not only help you maintain shape, but you will understand that food is the main source of energy to be able to train optimally, create your own hydration and nutrition strategies for long training sessions and the race, It will help you reach the goal better.

4. PROPER RECOVERY:

The programmed rest, the correct hours of sleep, the supplementation (in case you need it) will make your body recharged for each training session and for the day of the race, also remember that the main cause of injuries in runners, in addition to the lack of strength, is overload.

Remember then that an adequate training plan methodically includes many variables and will help you reach the finish line properly, SEE YOU AT THE FINISH!