Conquer Your Long Distance Runs With This Step-By-Step Guide

Abhijeet posted on 28 June

Running may not be a sport {yet}, but racing definitely is. With the city’s most popular marathon just five months away, it’s time for the serious runners to gear up and amp up their fitness.

If you’re participating for the first time but don’t know where to start, worry not, as we sat with a running expert Rajat Chauhan—Director of Sports, Exercise and Medicine at Ashoka University—and got a low-down on all that is required for running hard and far this marathon season.

Keep It Simple

Running is simple; it doesn’t require any special gear and is mostly done individually. Start easy, get to know yourself better, and align your goals with your efforts.

Head Out

If you are putting on those Adidas runners for the first time, take it easy. For every five rounds of jogging, make one round of running. Do it for 30 minutes and build from there. If you’re looking for running trails in Delhi, check out our list here.

Hone Your Breathing Technique

We often forget this, but without a proper breathing technique, it’s impossible to go far. Learn and adapt to take long breaths, and while it may tire you easily on the onset, keep practicing it during your day-to-day tasks and see the results for yourself.

Eat Properly

Do not skip on any meals, but do try to avoid carbohydrates. Cut down on rice, and include more proteins in your daily diets. Eat fruits, sprouts and eggs at least 2-3 times a day, and make sure to never miss a breakfast. Increase fat intake and cut down on the size of those chapatis to concentrate on the vegetables.

Also, have dinner at least a couple of hours before bedtime, and get a good night of sleep.

Keep Yourself Hydrated

Plain water just doesn’t cut it when it comes to keeping your body hydrated. Go for electrolytes like ORS and hydration supplements like Fast&Up to compensate for the loss of fluids. Also, avoid gulping down a lot of water at once, and take 2-3 sips every kilometer or two.

Choose The Right Shoes

You may be vying for the first prize at the half marathon or simply looking to strike off an item from the bucket list, your requirement merits the right pair of footwear. This simple shoe-finder can help you decide and choose the ones that suit you. If you’re lost and looking for expert advice on proper footwear, join the Adidas Runners Facebook group here.

Keep Injuries Away

If you’re looking to run for long, learn to develop your pace and avoid sprinting at the beginning. Start slow and acquire a rhythm that suits your body. Take periodical breaks to re-hydrate and switch to walking to prolong the effort.

Wear Proper Gear

It is important to select a quick dry fabric, like Climachill, to resist the sweltering heat for the purpose of long running. Quick-dry fabric helps dissipate heat quickly, and lowers the body-temperature to improve your performance.

Build Stamina

OK, let’s break it; there is no way to build stamina overnight. You have to work and improve by gradually increasing your mileage. A simple trick to follow is the 10% rule. Improve your mileage by 10% every week, as time spent practising on feet is more important than speed, and even distance, during long runs.

Also, have a recovery period every four or five weeks, when you cut down on your long distance runs by 30%.

Recover Those Lost Muscles

It is imperative to keep up with the schedule, day after day. Make sure to get proteins into your system from soya milk or eggs within 30 minutes of your workout, so you can recover those lost muscles and be ready for the next day’s challenge.

This story is in association with Adidas. Shop online here