Run on the big distance is not the simple task, it hesitates in the course of one running. It is process which requires the maximum return, good health and the corresponding training. Before learning to run on long distances, it is necessary to pass several stages of preparation. Only systematic work will allow to approach the running in the most good shape.
Preliminary preparation
Before the running on the big distance it is necessary to pass several preparatory stages. First of all, undergo medical examination, take an interest at the doctor about the condition of the health, report about the sports plans. In the course of preparation for the running of visit of the doctor have to be regular.
Correct own diet. The diet of the person who is going to run the long distance has to be saturated with carbohydrates. Study own body. Use textbooks on anatomy better to imagine what parts of the body it is necessary to train strongly.
Don't scorn opinion of doctors and strictly follow their recommendations. It not only will improve your results, but also will help to avoid problems with health.
Sportswear
The running on big distances assumes the maximum load not only on the human body, but also on its equipment. Attentively approach the question of the choice of clothes which you will use. Enter standard set of the athlete specializing in such runnings: - the most comfortable sports shoes; - the headdress with the peak supporting air circulation; - special glasses for protection against ultra-violet radiation; - the top sportswear corresponding to weather conditions - it can be also shorts with the shirt, and warm body stockings with the jacket.
Learn to run correctly
At runnings on long distances the proper technique of run is very important. Your ability to sustain all distance depends on it and also how quickly you will be able to run it. Try to keep the bearing and not to bend the backbone, you hold muscles of the top part of the trunk most weakened. During run don't raise the hand too highly and you don't drive them here and there (only back and forth), it worsens work of lungs. Keep the correct breath, you breathe deeply, from the diaphragm.
Train at average distances
Begin to prepare the body for the forthcoming running. Make short jogs, gradually increasing the distance. Don't try to set before yourself in advance the purpose to run the certain distance, on the contrary, if you feel that your organism doesn't cope, take the break, having passed to the pedestrian course. Participate in runnings on averages (5-10 km) of the distance. During participation in such competitions pay special attention to the endurance training. Make the accurate schedule of runnings in which you will participate, surely include in it days of good rest.
You can monitor the progress, daily writing down results. So you will see what needs to be corrected in preparation.
You pass to big distances
Having felt forces to long runnings on big distances, begin preparation for them. Allocate several fasting days before the running, have a rest as much as possible, increase consumption of carbohydrates. Lay the route so that it was the simplest, for example, exclude hilly areas from the route, you watch that as it was possible the bigger site of the way it is hidden from direct sunshine (better if you run in not clear and not hot weather). The first long runnings are test and training therefore they shouldn't be complicated by the land relief and weather. Further you will be able gradually to complicate the route and to run longer distances.