Pre-London Marathon Endurance
With the London Marathon only days away the training should now be done. Everyone at the start line will be looking for their best race day.
Runners at every distance have many things in common, physical, nutritional and psychological. So how do you psych yourself up to complete one of the most famous long-distance marathons?
Sometime in the future, distances you find challenging now will feel easy. If you want to increase your running stamina but don’t know where to start, here are a number of tips to help you run further and boost your endurance...
BE CONSISTENT: to increase your aerobic capacity and be able to improve the distance that you run, you must train consistently. This will help build your aerobic base, and increase your aerobic capacity. Start easy and slow, increase your sessions week by week and plan to go farther every time.
RUN LONG: Include a long run at a slow and sustainable pace when you get into a bigger volume of training – especially for a half marathon or marathon. Look to increase your long run by 5 to 10 minutes each time – it might not sound like much but it soon begins to add up. Don’t run too fast, focus on covering the distance.
MIND GAMES: Long runs and races challenge both your physical and mental strength. It can be a daunting thought to run farther than you have ever before, but preparing yourself mentally will make it easier. Try breaking down a long run to 1 mile at a time and focus on only the next step.
EAT FOR ENDURANCE: carbs, carbs, carbs! As a runner, carbs should make 55% to 65% of your calorie intake. Always go for complex carbohydrates such as whole grains, brown rice and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar.
RECOVER: The farther you run, the more you challenge yourself and therefore you need to ensure your body recovers between training sessions. Good recovery comes from a good diet, stretching and sufficient sleep.