Checklist for your long-distance run

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With this handy checklist, you will set off well prepared for your long-distance run!

1. Determine the right timing
Long-distance runs are essential training for every runner. They are tiring (given how long you run), so ensure that you schedule it for the right day. Ideally, do your long-distance run on the weekend, as you (usually) have more time to run and to recover afterwards. Take into account that you may be a bit tired the following day. So if you know that you will have a busy day at work on Monday, it may be better to move your endurance training to Saturday instead of Sunday.

2. Drink a lot of water
It is important to be well hydrated when you start your long run. In fact, you will need to start drinking the day before, between 1.5 and 2 litres of water, at least. This way, you will stock up on the hydration you will be losing during your run. On the day of the long run itself, you will need first and foremost to listen to your body. Drink, but don't overdo it. Follow your thirst and be sure to take water (as well as something to eat) with you for your run.

3. Prepare your clothing and shoes
Check the day before if your favorite running clothes and running shoes are clean. Prepare your gadgets and charge your sports watch and MP3 player to avoid draining your batteries (with the accompanying frustration) during the run.



4. Take it slowly when you start

For a long training, it is crucial to start very gradually. For many runners, this means that they have to turn off their ego for the first few kilometers. However, it is very important that you take the first 2 to 3 kilometers to warm up. Don’t focus on speed. Once you are warmed up, you can pick up your speed somewhat. But in any case, the aim is not to go “all the way” during a long-distance run, that is what interval training is for, after all. Take it slowly, as that is how you will get the most out of your training.

5. Be prepared for blisters

Blisters are the main enemies of runners. If you know that you are susceptible to blisters and have a long training ahead, take the necessary preventive measures. Put on a preventive blister plaster and be sure to wear good quality socks. The same is true for friction spots: applying some vaseline can do wonders. This way, you can ensure you are not hampered in your run and don’t lose your motivation because of blisters.

6. Smile!

Start your training with a big smile on your face. Smiling helps you relax, and you’ll see: the training will be that much easier and more enjoyable. A simple tip but so very effective!

7. Plan on a reward

After the training, you can be really proud of yourself and pat yourself on the shoulder. Prepare a reward before you leave. This can be something delicious to eat, or think during your run of the lovely warm shower afterward... All of these things will help you run better.


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published earlier on sport.be

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