What is considered a long distance race?
The long distance race refers to a continuous race over extensive distances – generally more than 5 kilometers (3.1 miles). For most recreational runners, distances such as the 10 km (6.2 miles), the half-marathon (13.1 miles) and the complete marathon (26.2 miles) are considered to be standard references in the long distance race.
From a physiological point of view, running for 30 minutes or more requires significant contributions from the aerobic energy system. This means that long -distance racing emphasizes endurance, the effective use of oxygen and mental endurance.
Benefits of long distance running
1. Cardiovascular health
Long distance stroke improves heart efficiency, lowers the heart rate to rest and improves the volume of strokes. Regular endurance training increases VO₂ Max – the body’s ability to use oxygen, which has a better overall physical shape and a reduced risk of cardiovascular disease.
Reference: American College of Sports Medicine (2021)
2. Mental health and cognitive function
The endurance race has been linked to a reduction in symptoms of anxiety and depression. The meditative rhythm of the race for a state of balance favors neurotransmitters regulating mood such as serotonin and endorphins.
Reference: Frontiers in Psychology, 2020
3. Metabolic efficiency
Long cycles improve mitochondrial density and oxidation of fats. Over time, your body becomes more effective in using fat as fuel, which supports endurance and weight regulation.
Reference: Sports medicine, 2018
Current beginner errors to avoid
- Do it too early: Quick increases in mileage can cause overuse injuries such as tibia splints, plantar fasciitis or stress fractures.
- Ignore recovery: Sauté rest days or neglect sleep undermines progress and increases the risk of injury.
- Bad shoes: Used or inappropriate shoes can cause biomechanical problems and pain.
- Incoherent rhythm: Running too fast too often prevents aerobic adaptation and leads to early exhaustion.
- Neglect strength training: Low hips, nuclei and glutes contribute to the ineffective form and the risk of injury.
Build your aerobic base: the running method
THE Walking methodPopularized by coach Jeff Galloway is one of the safest and most effective ways for beginners to build endurance. Alternate current with walking helps improve aerobic capacity while reducing musculoskeletal stress.
Example for beginners:
- Week 1: Run 1 minute, walk for 2 minutes – Repeat for 20 to 30 minutes
- Week 2: Run 2 minutes, walk 1 minute
- Week 3: Run 3 minutes, walk 1 minute
Gradually increase racing intervals while reducing walking breaks.
Weekly progression plan for new runners
A structured schedule allows your cardiovascular system, muscles and joints to adapt safely. Here is a simple 4 -week progression:
| Week | Sessions / week | Total weekly time | Long -term |
|---|---|---|---|
| 1 | 3 | 60 minutes | 20 minutes |
| 2 | 3–4 | 75 minutes | 25 minutes |
| 3 | 4 | 90 minutes | 30 minutes |
| 4 | 4 | 100 minutes | 35 minutes |
After 4 weeks, increase your weekly volume 10% To minimize the risk of injury.
Recovery and nutritional advice
Recovery:
- Sleep 7 at 9 a.m.
- Take at least one day of rest per week
- Foam bearing and light stretching can reduce pain
Nutrition:
- Prioritize complex carbohydrates for fuel (oats, rice, potatoes)
- Include lean proteins (chicken, beans, tofu) for muscle repair
- Stay hydrated and reconstitute the electrolytes, especially after long races
Post-course snack: Aim for consuming a 3: 1 ratio of carbohydrates / protein in the 30 to 60 minutes after the race for optimal recovery.
Choose the right shoes and equipment
Race shoes:
- Be installed in a specialized racing store
- Replace the shoes every 300 to 500 miles
- Choose a model based on the support of the process and the arc
Clothes:
- Clothes that go humidity reduce friction
- Use an anti-chaffe balm in problematic areas
- Dress in light layers for meteorological flexibility
Accessories:
- A GPS watch or an application to follow the progress
- Reflective equipment for low light races
- A hydration belt for longer efforts
FAQ: Can you lose weight with a long distance race?
Yes, long -distance racing can contribute to fat loss when associated with a slight calorie deficit. However, excessive mileage without appropriate diet can increase hunger hormones (such as Ghrelin) and lead to overeating.
Advice for weight loss during the race:
- Focus on foods rich in nutrients and satisfactory
- Avoid “rewarding consumption” after each race
- Add a strength training to preserve lean muscles
References
- American College of Sports Medicine. (2021). ACSM guidelines for exercise tests and prescription11th ed.
- Galloway, J. (2016). Galloway’s book on the race. Refuge publications.
- Jones, TW, et al. (2018). “Endurance adaptations and metabolic changes in long -distance runners.” Sports medicine48 (6), 1303–1323.
- Rearn, al, et al. (2020). “Effect of running on mental health results: a systematic review.” Borders in psychology11: 586532.
- Nieman, DC (2020). Exercise test and prescription: an approach linked to health9th ed.
