So you're now nearing the most important part of your marathon coaching and that is. The long run. Essentially, the longer term is a distance of at least 10 miles or a time of 90 minutes of running that really must be accomplished. It is alleged to be the most crucial part of your coaching since this can test the preparedness of your body for the 26.2 mile event.
Long running allows your body to acclimatize to the physical changes and wishes in each long distance run. It mentally and physically prepares yourself to face the mandatory issues you may encounter in the next big running event. Physiologic-wise, your body must understand how to use the energy reserves deposited in your fats once your glycogen is all used up. (Glycogen is the key source of energy taken from foods rich in carbohydrates and converted in such a manner it can be stored in the muscles.) With long run training, your system is made to evolve on accelerating the storage capacity of glycogen in the muscles.
Glycogen is really essential for one to keep up its pace during the longer term and not to feel fatigue right away. Another great point about long runs is it conditions one's mind to end each long run that comes his/her way. After you become used to it, you do not have to stress about anything else excepting finishing the race. Long runs also permit you to try out a wide selection of options (nourishment, shoes, technique, pacing, etc) that you find very effective for you. Just as significantly, marathon trainings should be prepared so that one is able to take a good rest before she partakes in any long run.
All aspiring runners need the same thing, and that's to complete all long runs. For them to achieve success with this, they must do well in the workouts and preparations. Marathon trainings and long run needn't always be painful experiences. It could be the best and most smashing event in a runner's life provided that he or she has adequately planned and ready for it.
Long Runs? Why trouble?
- Allows you to develop endurance in finishing the whole course of the marathon
- Promotes better circulation in the system
- Increased synthesis of mitochondria and myoglobin concentration in muscle fibers
- Provides required endurance thru strengthening ligaments and muscles of the legs
- Burns fat to be used up as energy
- Builds up confidence and readiness both mentally and physically
- Improves your running speed
What do you need to prepare?
Supposing you are scheduled for a long run on a Sun., what are the mandatory preparations you have got to comply with before the important day? Here's a superb outline of activities you must follow.
REST
- Sleep for a minimum of 8 hours on Sat. night.
- Give your legs the rest it merits on Friday and Sat..
- If you plan on training on Saturday, do not overwork your body.
NUTRITION
- Start drinking a lot of liquids (water is preferred) on Sat..
- Have healthy carbohydrates-rich foods on your Saturday lunch and dinner.
- Reduce intake of protein-heavy on Saturday.
- Before taking part in the long run, drink atleast 8 glasses of water.
- Take healthy light snacks before your long run.
- Take along with you water so you could hydrate yourself while running. People who would run exceeding 90 minutes may want to bring with them energy drinks or sports beverages.
- Continue drinking fluids even after the run.
- Eat something tasty after the long term as a replacement to all of the glycogen you used up.
SHOES, Clothes AND ACCESSORIES
- Wear the same pair of running shoes that you use during coaching in order not to create pain in your feet.
- Get yourself an outfit (socks, shorts, shirts) that absorbs moisture or sweat so you could unreservedly continue in your running without feeling uncomfortable.
- Wear an outfit acceptable for the event taking into consideration the weather condition and the setting.
Concerns
- Conserve your glycogen. Commence with a slow pace so you may not waste glycogen which you will need more in the next minutes.
- Slow and easy pacing protects you from risk for injuries.
- Keep your muscles relaxed especially that of your legs and arms.
- Stay focus and motivated. Your target here is to finish the whole run effectively.
- Get involved in diversional activities while running like led images, self talk and others to develop mental toughness.
- End your run with how you started it. Cool down your pace a little when you see you are about to end.
Make that run simpler, safer and fun!
- Avoid early schedules for long run training even if you are capable of completing it.
- Set a time for a long run at the same day you will have your exact marathon. This will permit you to familiarize on what is going to take place later that day.
- Your marathon training program must include resistance training.
- Steadily boost your distance of practice long runs weekly by less than 10%.
- Decrease the distance of your long run each after 4 weeks of training to allow you some rest.
- Experiment on choices for shoes, food, strategy and others when doing long runs.
- Schedule a 23 mile run atleast 4 weeks before your exact marathon.
- Keep handy your fluids and water during your runs.
- Have some pals and fellow runners run with you.
- When with friends, do not attempt to convert the training into race for this will only open probabilities for wounds.
Long running allows your body to acclimatize to the physical changes and wishes in each long distance run. It mentally and physically prepares yourself to face the mandatory issues you may encounter in the next big running event. Physiologic-wise, your body must understand how to use the energy reserves deposited in your fats once your glycogen is all used up. (Glycogen is the key source of energy taken from foods rich in carbohydrates and converted in such a manner it can be stored in the muscles.) With long run training, your system is made to evolve on accelerating the storage capacity of glycogen in the muscles.
Glycogen is really essential for one to keep up its pace during the longer term and not to feel fatigue right away. Another great point about long runs is it conditions one's mind to end each long run that comes his/her way. After you become used to it, you do not have to stress about anything else excepting finishing the race. Long runs also permit you to try out a wide selection of options (nourishment, shoes, technique, pacing, etc) that you find very effective for you. Just as significantly, marathon trainings should be prepared so that one is able to take a good rest before she partakes in any long run.
All aspiring runners need the same thing, and that's to complete all long runs. For them to achieve success with this, they must do well in the workouts and preparations. Marathon trainings and long run needn't always be painful experiences. It could be the best and most smashing event in a runner's life provided that he or she has adequately planned and ready for it.
Long Runs? Why trouble?
- Allows you to develop endurance in finishing the whole course of the marathon
- Promotes better circulation in the system
- Increased synthesis of mitochondria and myoglobin concentration in muscle fibers
- Provides required endurance thru strengthening ligaments and muscles of the legs
- Burns fat to be used up as energy
- Builds up confidence and readiness both mentally and physically
- Improves your running speed
What do you need to prepare?
Supposing you are scheduled for a long run on a Sun., what are the mandatory preparations you have got to comply with before the important day? Here's a superb outline of activities you must follow.
REST
- Sleep for a minimum of 8 hours on Sat. night.
- Give your legs the rest it merits on Friday and Sat..
- If you plan on training on Saturday, do not overwork your body.
NUTRITION
- Start drinking a lot of liquids (water is preferred) on Sat..
- Have healthy carbohydrates-rich foods on your Saturday lunch and dinner.
- Reduce intake of protein-heavy on Saturday.
- Before taking part in the long run, drink atleast 8 glasses of water.
- Take healthy light snacks before your long run.
- Take along with you water so you could hydrate yourself while running. People who would run exceeding 90 minutes may want to bring with them energy drinks or sports beverages.
- Continue drinking fluids even after the run.
- Eat something tasty after the long term as a replacement to all of the glycogen you used up.
SHOES, Clothes AND ACCESSORIES
- Wear the same pair of running shoes that you use during coaching in order not to create pain in your feet.
- Get yourself an outfit (socks, shorts, shirts) that absorbs moisture or sweat so you could unreservedly continue in your running without feeling uncomfortable.
- Wear an outfit acceptable for the event taking into consideration the weather condition and the setting.
Concerns
- Conserve your glycogen. Commence with a slow pace so you may not waste glycogen which you will need more in the next minutes.
- Slow and easy pacing protects you from risk for injuries.
- Keep your muscles relaxed especially that of your legs and arms.
- Stay focus and motivated. Your target here is to finish the whole run effectively.
- Get involved in diversional activities while running like led images, self talk and others to develop mental toughness.
- End your run with how you started it. Cool down your pace a little when you see you are about to end.
Make that run simpler, safer and fun!
- Avoid early schedules for long run training even if you are capable of completing it.
- Set a time for a long run at the same day you will have your exact marathon. This will permit you to familiarize on what is going to take place later that day.
- Your marathon training program must include resistance training.
- Steadily boost your distance of practice long runs weekly by less than 10%.
- Decrease the distance of your long run each after 4 weeks of training to allow you some rest.
- Experiment on choices for shoes, food, strategy and others when doing long runs.
- Schedule a 23 mile run atleast 4 weeks before your exact marathon.
- Keep handy your fluids and water during your runs.
- Have some pals and fellow runners run with you.
- When with friends, do not attempt to convert the training into race for this will only open probabilities for wounds.
About the Author:
This article was written by Roni Finer, She is an expert in running marathons and if you want to learn how to train for a marathon visit her site today.
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