unlike a couple of years ago, today there are only a few running events that are considered competitive; mostly events focus on bringing families together. and in the years to come we will be seeing more events that’s designed to bring us closer to the thrill of running.

since, the number of events are on the rise, every one with different distances, you get to choose which run to sign up for.

however, there are a few things you have to be mindful of when you choose to embark on a run; especially when it is long-distance.

often there are non-competitive 5km runs organized for various occasions, however, to run longer distances a runner needs to prepare, physically and mentally. when I prepare for longer distance runs there are some key routines i adhere to. i’d like to share some with you here.

assess if i am fit to take part in the desired run

while training for the run every injury needs to be assessed properly, and must be taken seriously. if the injury lingers when you run and train, then the immediate rule of thumb is that the injury needs attention and you need to enlist professional help.

i had a regretful experience while taking part in a run while injured. i had to struggle to the finish line and after the race I had to take time off from running to treat the injury. this continues to be an extremely frustrating experience as flash backs of the sour run can take root in the mind – the aftermath of which forced me to take time off from running.

build Stamina

when you decide to take part in a distance run, it requires stamina to reach the finish line – be it a 10km, a 21km or a marathon.

stamina is built through proper training. a training regime is required to avoid breathlessness and helps avoid hitting the wall, stricken with heavy legs, during a race.

stamina is built over time; just listen to your body and give yourself time.

a training regime

unlike short distance running, if you sign up for a long-distance event, you must have enough spare time to prepare for the event. a long-distance training regime will need time for training, time for stretching, strengthening muscles and time for plenty of rest/sleep.

also, most importantly, you need a good training program that is customized to you. a generic program which you find in most apps may not bring you your desired result. a good training program has to be dynamic, it has to bring the variations reflected in your own performance.

eating habits

along with training you should mind what you eat. if you eat more than your required optimal intake, or foods that are heavy, it will definitely affect your performance in training. proper hydration and adequate nutrition are a must.

most who start long-distance running will not have the proper information on these, so you will need to get assistance from your coach and read up on proper nutrition for runners – information that is a google search away.

your team

when you decide to follow the training program for long distance running, let your family and friends know about this exciting new journey you are embarking upon.

share your experience with them and keep them aware of what you are going thorough, so that they can be supportive of you. it’s best not to go this journey alone.

get support and advise from other runners if you are in a running group which provides a lot of benefits, especially to keep you motivated.

for the race, involve your family and friends, take them to the race ground and make a day out; or if you’re traveling make it a family holiday.

and remember always to; enjoy you run.