An opportunity to try yourself in running

Like storming a nearly 9-kilometer mountain peak, running more than 2 kilometers cannot be done simply by “snoring”, “taking and running”, but requires serious and planned special training, as well as changes in the currently established way of life. Neglecting this can have serious consequences not only for health but also for life. Of course, in long-distance running today everything is not as dramatic as in mountaineering, where, as you know, “mountains of mistakes do not forgive.”

There are ambulances in the distance, mostly in the second half, closer to the finish line (where problems are likely to occur), ambulance crews will be constantly on duty. Only those who pass the relevant test in certain medical institutions, a long list of which is on the official website of the marathon, receive a permit to run. However, a medical certificate is not a guarantee of successfully overcoming the distance.
Of course, it is unrealistic to train for the race in 7 classes.

In my opinion, you need to train for your first marathon in 2-3 years, and at least a year of regular runs under the guidance of a coach and to get acquainted with specialized literature for marathoners.
After all, running is not just overcoming a distance, it is a significant period of life, an achievement that requires not only training but also proper recovery after training. The classic purposeful preparation for the marathon for people who run regularly should be at least six months. So before you decide to go 2 km, you should think carefully about whether you are really ready or ready for it and if you have had enough training.

Particular attention should be paid to nutrition and beverages

If you haven’t used them for a long time during training, you shouldn’t experiment during the marathon. Because there may be unexpected reactions from the body, upset stomach or allergies. If you need additional sports nutrition at the distance, then take to the marathon only the isotonics and energy gels of prolonged action that you have tested during training.

One of the main rules of the marathon is proper hydration

We start drinking water from the first point, even if it seems that you do not feel thirsty. You should slow down before the point, but you can not stop completely. Just take two small sips of clean, still water, and you can move on. You should not drink a lot at once, under the pressure of the fluid can hurt the liver, stomach. At the end of the running distance you can drink a little more. Especially in the heat. And for the time of the marathon weather forecasters promise +25 in the shade. If you do not drink from the beginning, you will accumulate fatigue, thirst and dehydration. To avoid this, the organizers equipped hydration points along the entire marathon route.

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If you want to know how to prepare for running, follow these simple steps

Make sure you are able to run a five kilometers race. You do not need fantastic physical shape to conquer this distance, but you must make sure that the training process will not pose a threat to your health. Although you can train for this new distance on your own, make sure you have enough strength of your heart and body for training.

If you have problems with the heart, legs, back pain or other parts of the body, consult your doctor about the possibility of participating in competitions. Even if you consider yourself perfectly healthy, a visit to the doctor about your intention to run the race is highly recommended.

Take enough time to prepare

This requires two conditions: a sufficient number of weeks between the first training day and the race itself and the optimal amount of time allotted in your training schedule. If you are able to run continuously for at least one and a half kilometers, you can start training 8 weeks before the race.
Otherwise, it will take much longer. Give yourself at least 12 weeks to find the endurance you need for a five kilometers run.Check your schedule to make sure you have enough time to prepare. While training can only take 20-30 minutes of your time 5 days a week, keeping this in mind on a tight schedule can be a lot harder than it seems.
Choose a time interval for your workouts by booking two days off. The ideal option is to exercise at about the same time each day so that your body can get used to the routine. Even better, if you can dedicate yourself to training at a time that coincides with the start of your race, which, however, can be quite difficult, given that most competitions start in the morning.

Purchase the necessary equipment

It is not necessary to spend a lot of money, the training process, like the race itself, will be much smoother if you are well equipped. Here’s what to buy:

Sneakers. Your shoes are the most important part of your outfit. Go to a sports shop and ask for help in finding the perfect pair of shoes for your feet. If you already have sneakers, do not forget about the rule that states the need to replace a pair of sneakers with a new one every 450 – 550 km.

Running clothes. Invest in the purchase of special running clothes, represented by any non-cotton synthetic fabrics such as DriFit or CoolMax. Clothes made of cotton fabrics will absorb sweat and, as a result, cause discomfort. Instead, look for synthetic running shorts, tops or spandex t-shirts.

Check out the race route

Before you start the race, you need to know not only where the track runs, but also what it looks like. If she is next to you, running on it on the eve of the race, you will feel more confident the next day.


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Excessive intensity and volume of running classes

The more and faster – the better. The training process requires the runner to pay attention to his body, to the details before or after training and the correct selection of load. All these nuances together have high results (if used correctly).

Start “slow and slow”. Let all training be “jogging” first. Gradually move to “slow and long”. Let the running volumes increase smoothly and the intensity be pleasant. And then move on to “little and fast” and “much and fast”. But this is best done under the guidance of a coach.
In simple words – create a base. These phrases repeated above will save you from injuries during marathon, overtraining and will bring good results in the near future.

I’m running a marathon

RIGHT! Why run short distances if the marathon is much more prestigious? Unfortunately, a photo published on social networks from a 5-kilometer run will collect much less likes than from a marathon or half marathon.
Try to resist the “hype”! And start small again. Sign up for a charity race (which is often short) or a race like My First Mile. Feel the cool atmosphere of the start and the desire to go to the competition for a longer distance and ready for a good result.

Distances of 5 and 10 kilometers are ideal for the first year of running. Develop your physical fitness for them and improve the training process. Create a competitive foundation instead of a training one, which will definitely help you to run a good half marathon or marathon.
And, if the opinion of others is so important to you, then ask professional athletes: “Which is better: to run a marathon in 5 hours or 5 kilometers in 20 minutes”?

I’m tired. I will go to training

The body is a perfect system. And the possibilities of our body are endless. We can run at critically high speeds and cover incredibly long distances. However, often the body gives us a STOP that is worth hearing, understanding, analyzing and using to its advantage.
If you feel the heaviness of several workouts in a row – rest. If the training process seems perfect and there is no result at all – add a new one, change the load, or REST!

The body is a perfect system. And the possibilities of our body are endless. We can run at critically high speeds and cover incredibly long distances. However, often the body gives us a STOP that is worth hearing, understanding, analyzing and using to its advantage.
If the training process seems perfect and there is no result at all – add a new one, change the load, or REST! As you can see, rest is part of the training process. Don’t forget that.

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5 km is a really difficult race

It requires speed and endurance, as well as a fair dose of “competitive IQ” and psychological resilience to run to the maximum.
What is the complexity of such a distance? If you run 5 km for the result, you have to work in the so-called “red zone” – this is a very high level of effort, which goes beyond our comfort zone. When running in the “red zone” it is difficult to maintain even an internal dialogue in your head, not to mention talking to someone. Heart rate reaches 95-100% of maximum heart rate.

Thus preparatory trainings on 5 km are useful for improvement of productivity even to fans of longer distances because:
develop speed endurance and increase the explosive power of muscles, accelerate metabolism by alternating the intensity of training,
help to improve technique, train moral resilience, discipline and pump the ability to endure.

Running on the hills

Slide running helps to improve technique, develops strength and power of leg muscles. Run on a slope with an angle of 4-6 degrees at an estimated pace of 5 km. Go down at a slow pace to catch your breath. Perform 6-8 repetitions of 1 minute.


Fartlek is an option of interval training with an arbitrary set of speed and recovery areas. Fartlek does not have a clear plan, its essence is in improvisation: throughout the training runner alternates segments of medium and high intensity with segments in the recovery pace.
Another plus – fartlek can be held anywhere: both in the stadium and during cross-country in the woods or hills. The combination of acceleration and rest can vary depending on well-being and level of training.

Pyramid (2-3-4-3-2) or (1-2-3-2-1)

“Pyramid” is somewhat reminiscent of the work of the gearbox in the car. Perform this workout continuously with equal rest according to the scheme: 2 minutes of intense running, 2 minutes of rest by jogging; 3 minutes fast, 3 minutes jogging; 4 minutes fast, 4 minutes jogging; repeat in reverse order. The shorter the interval, the faster the tempo should be.
Like fartlek, this session can be performed on any surface.

Interval running and how to do it

Run 10-12 reps of 400 m at a target pace of 5 km. Rest between repetitions – jogging 200-300 meters. Do not be surprised if this training will be difficult for you. Many athletes reach the target pace on the first few repetitions, but then can hardly complete the last.
The goal is to do it at the right pace, so do not accelerate, even if it seems that the speed is too easy.
And be prepared for psychological and physical trials on the last repetitions. This is the most important part of training, so if the end is difficult, know – you give a strong incentive to your body to improve fitness.


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