{"id":1586,"date":"2019-11-15T15:34:18","date_gmt":"2019-11-15T15:34:18","guid":{"rendered":"http:\/\/esicygh.cluster028.hosting.ovh.net\/?p=1586"},"modified":"2019-11-17T10:58:24","modified_gmt":"2019-11-17T10:58:24","slug":"a-z-tips-for-long-distance-amateur-runners","status":"publish","type":"post","link":"https:\/\/www.coreprogress.co.uk\/?p=1586","title":{"rendered":"A-Z Tips for Long Distance Amateur Runners"},"content":{"rendered":"\n<ul class=\"wp-block-gallery columns-1 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/wp-content\/uploads\/2019\/08\/Push-Until-Success-Happens-quote-1024x1024.jpg\" alt=\"\" data-id=\"1460\" data-link=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/?attachment_id=1460#main\" class=\"wp-image-1460\" srcset=\"https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2019\/08\/Push-Until-Success-Happens-quote-1024x1024.jpg 1024w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2019\/08\/Push-Until-Success-Happens-quote-150x150.jpg 150w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2019\/08\/Push-Until-Success-Happens-quote-300x300.jpg 300w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2019\/08\/Push-Until-Success-Happens-quote-768x768.jpg 768w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2019\/08\/Push-Until-Success-Happens-quote.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/li><\/ul>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>\n  <strong>BEFORE<\/strong>\n  <\/td><td>\n  <strong>DURING &amp; AFTER<\/strong>\n  <\/td><\/tr><tr><td>   <strong>A<\/strong>   <strong>Anxiety<\/strong>   Nerves creep in, it   happens to us all. Embrace it, you might even run better.   <\/td><td>\n  <strong>A <\/strong>\n  <strong>Adrenaline<\/strong>\n  A surge of\n  adrenaline on race day is certain to make you feel stronger, more energetic,\n  and will heighten your senses. The benefit of a race day flow of adrenaline\n  is that you will be able to run faster than you do in training.\n  <\/td><\/tr><tr><td>\n  <strong>B <\/strong>\n  <strong>Baggage Drop<\/strong>\n  Make sure you get\n  their early and make use of this facility. Don\u2019t forget to pack your\n  post-race essentials in here too including a recovery shake\/food.<strong> <\/strong>\n  <\/td><td>   <strong>B <\/strong>   <strong>Bananas <\/strong>   Bananas pack a mean   punch when it comes to nutrients. &nbsp;They   are a quick, convenient, portable snack that are also high in potassium. Potassium   is an important electrolyte that&#8217;s lost in sweat so get munching. I always  opt for real food over gels as I\u2019m able to digest them quickly without having   runner\u2019s tummy.    <\/td><\/tr><tr><td>\n  <strong>C <\/strong>\n  <strong>Chafing<\/strong>\n  Ouch. Use Vaseline\n  everywhere. I have sensitive skin and even the label in my shorts causes chafing\n  over a long distance. I cover my feet before racing too and never have\n  blisters.<strong> <\/strong>\n  <\/td><td>\n  <strong>C <\/strong>\n  <strong>Charity <\/strong>\n  Run for a charity\n  that has meaning to you. It makes the training and hard graft more meaningful\n  and worthwhile. Plus, the money raised will make a difference to the lives of\n  others. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>D <\/strong>\n  <strong>Deep Tissue Massage <\/strong>\n  7 days pre-race is\n  perfect. Treat yourself during the taper weeks. Also note that a massage\n  straight after a race is counterproductive to the recovery process so wait\n  until muscle soreness has eased.<strong><\/strong>\n  <\/td><td>\n  <strong>D <\/strong>\n  <strong>DOMS<\/strong>\n  Delayed onset muscle\n  soreness (DOMS) is the pain and stiffness felt in muscles several hours to\n  days after unaccustomed or strenuous exercise. The soreness is felt most strongly\n  24 to 72 hours after the exercise. To treat wear compression garments and use\n  a foam roller to gently stretch out sore muscles.<strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>E <\/strong>\n  <strong>Electrolytes<\/strong>\n  We lose electrolytes\n  in our sweat, making it important to replenish during a race. A deficiency in\n  certain electrolytes, combined with dehydration will cause muscle cramps. <strong><\/strong>\n  <\/td><td>\n  <strong>E <\/strong>\n  <strong>Electronic tracking <\/strong>\n  Give you race number\n  to friends and family. People love getting involved on the day and tracking\n  your progress. Beware though as this comes with added pressure!<strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>F <\/strong>\n  <strong>Fibre<\/strong>\n  Those with gut\n  sensitivities reduce your fibre intake 24-48hrs pre-race. Non one wants runner\u2019s\n  tummy.<strong> &nbsp;<\/strong>\n  <\/td><td>\n  <strong>F <\/strong>\n  <strong>Fun<\/strong>\n  Enjoy it, you may be\n  checking your pacing every km but remember you are one of the lucky ones out\n  of the 414168 who weren\u2019t successful in the ballot. That a good enough reason\n  to SMILE!<strong> <\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>G <\/strong>\n  <strong>GPS<\/strong>\n  I wouldn\u2019t be\n  without mine. Essential piece of kit recording distance and pace per km\/mile.\n  When your running brain gets tired you can rely on this accurate, high-tech\n  gadget.<strong> &nbsp;<\/strong>\n  <\/td><td>\n  <strong>G <\/strong>\n  <strong>Glycogen<\/strong>\n  Is an energy reserve\n  that can be quickly mobilised to meet sudden needs. It\u2019s made and stored in\n  the liver and muscle cells. Don\u2019t be that person who \u2018hits the wall\u2019 i.e.\n  running so low on glycogen that blood sugar levels drop resulting in a rapid\n  decrease in performance. Make sure you carb load sufficiently 2-3 days before\n  an endurance race &amp; refuel as you race. Stored glycogen we only last\n  60-90mins. \n  <\/td><\/tr><tr><td>\n  <strong>H <\/strong>\n  <strong>Hydration <\/strong>\n  If you&#8217;ve been running for less than an\n  hour, plain water is a good choice. If you have been running hard for longer\n  than an hour, drinks containing sugar or maltodextrin (a slow-release\n  carbohydrate) and sodium may speed your recovery. Researchers at Loughborough\n  University found that when runners drank a sports drink (5.5g\n  carbohydrate\/100ml), they improved their running time by 3.9 minutes over\n  42km compared with drinking water.<strong><\/strong>\n  <\/td><td>\n  <strong>H <\/strong>\n  <strong>Horse Guards Parade <\/strong>\n  Make sure you have arranged to meet at\n  a \u2018letter\u2019 once you have crossed the finish line. HGP gets incredibly busy and\n  mobile phone connectivity if poor (network overloaded) making it nearly\n  impossible to make calls post-race. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>I <\/strong>\n  <strong>Injury <\/strong>\n  If you have made it\n  to the race without injury, well done! If you do pick up a niggle during the\n  months of training beforehand go and see a professional. The longer you\n  ignore it the harder it will be to overcome. As running is a repetitive\n  movement make sure you add cross training sessions into your plan. These can\n  include weight training, yoga, swimming, cycling et. This will reduce the\n  likelihood of injury.<strong> &nbsp;<\/strong>\n  <\/td><td>\n  <strong>I <\/strong>\n  <strong>Illness<\/strong>\n  Don\u2019t run if you\u2019re\n  not feeling 100%. It\u2019s not worth the risk. Sure, it\u2019s a blow but come back\n  stronger and give it your best shot when your body is in tip top condition. \n  <strong>&nbsp;<\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>J <\/strong>\n  <strong>Joints<\/strong>\n  A common complaint in\n  runners. Make sure you do dynamic stretching before running, take a warm bath\n  post workout, rest and get a massage every so often.<strong><\/strong>\n  <\/td><td>\n  <strong>J <\/strong>\n  <strong>Joy<\/strong>\n  Celebrate completion.\n  Blow your own trumpet, you did it! Be proud and relish the moment. The London\n  Marathon is an experience you will never forget, especially your first. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>K <\/strong>\n  <strong>Kudos <\/strong>\n  Don\u2019t live by it. Yes,\n  Strava has its merit\u2019s but every run isn\u2019t an opportunity to brag. Running\n  goals are personal, be the best you can be. Make sure you are your biggest\n  advocate and you\u2019re a winner. <strong>&nbsp;<\/strong>\n  <\/td><td>\n  <strong>K <\/strong>\n  <strong>Kindness<\/strong>\n  Endurance races are\n  tough, that\u2019s what makes them such a challenge. So what if it didn\u2019t go to\n  plan, learn from it and move on. Be kind to yourself and your give your body.<strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>L <\/strong>\n  <strong>LSD<\/strong>\n  Long slow distance\n  (LSD) is a form of aerobic endurance training in running. It helps strengthen\n  your muscles \u2013 especially legs, arms and torso. As well as strengthening your\n  respiratory, cardio and muscular systems to be more efficient. If you want to\n  complete endurance races this must be mirrored in training. No surprises, I hope.\n  <strong><\/strong>\n  <\/td><td>\n  <strong>L<\/strong>\n  <strong>London <\/strong>\n  London. A truly\n  amazing city to run a marathon. Needs to be on your bucket list! Make a\n  weekend of it, stay somewhere pre and post-race and go see the sights. Be sure\n  to use public transport pre-race day to keep those legs rested.<strong> <\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>M <\/strong>\n  <strong>Mental Strength <\/strong>\n  Is needed during\n  tough training runs as well as on race day. \u2018<strong><em>What the mind believes,\n  the body achieves\u2019 <\/em><\/strong>is a true and powerful mantra. Self-belief and\n  confidence needs to occupy your brain to succeed. <strong>&nbsp;<\/strong>\n  <\/td><td>\n  <strong>M <\/strong>\n  <strong>MS Society <\/strong>\n  This was my chosen charity;\n  I was running for my mum. The charity options are endless and will significantly\n  increase your chances of getting a place in the London Marathon. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>N<\/strong>\n  <strong>Nutrition <\/strong>\n  Nutrition is key to\n  a successful performance on race day. Practise your chosen forms (gels, electrolytes,\n  solid foods etc) on training runs months before. Know what suits your body. Whatever\n  you do DON\u2019T try anything new during the race or get a hot and spicy curry the\n  day prior. Keep foods plain and simple.<strong><\/strong>\n  <\/td><td>\n  <strong>N<\/strong>\n  <strong>Nutter <\/strong>\n  No, you are not a\n  nutter for challenging yourself. If this thought comes into your mind at any\n  point, banish it. The greatest of achievements comes from the greatest of\n  challenges. You are inspiring to all. \n  <strong>&nbsp;<\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>O <\/strong>\n  <strong>Old Clothes <\/strong>\n  You might think this\n  is an odd one? Purchase an oversized warm jumper (from a charity shop) to\n  wear after you have put your belongings into the baggage drop. You may still\n  have a long time to wait until the official start. &nbsp;Keep your muscles warm for as long as\n  possible. When you\u2019re ready toss your jumper to the roadside. Volunteers\n  sweep these up once the race has begun so don\u2019t feel bad about doing it! <strong><\/strong>\n  <\/td><td>\n  <strong>O <\/strong>\n  <strong>Overuse <\/strong>\n  Overuse injuries are\n  common with runners. The repetitive motion increases stress on joints and\n  muscles. Make sure you cross train regularly, don\u2019t neglect stretching and\n  see a therapist every few months. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>P <\/strong>\n  <strong>Planning <\/strong>\n  Success is in the\n  planning. Write your plan or adapt one of the many online versions available.\n  Plan every run, plan your nutrition, plan pre and race-day logistics. Don\u2019t\n  leave things to chance. The more organised you are the less stressful the\n  lead up should be. Focus your energy on you and your race not manically\n  trying to book a hotel room the night before.<strong>&nbsp;\n  &nbsp;&nbsp;<\/strong>\n  <\/td><td>\n  <strong>P <\/strong>\n  <strong>Pacing <\/strong>\n  Pacing. Stick to\n  your practised race pace initially, do this alone or with the help of an\n  official race pacer. If you feel strong mid-way increase your pace gradually,\n  hold your form and remain strong to the finish.<strong> <\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>Q <\/strong>\n  <strong>Quadriceps <\/strong>\n  A group of muscles\n  located at the front of the thigh. They will take a pounding on race day so ensure\n  you include leg focused strength and conditioning sessions during training to\n  develop these muscles.<strong> <\/strong>\n  <\/td><td>\n  <strong>Q <\/strong>\n  <strong>Queues <\/strong>\n  A forte of us British\n  folk! You can\u2019t avoid them over 42,000 people WILL need the toilet before the\n  start! Allow plenty of time for everything to reduce stress levels.<strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>R <\/strong>\n  <strong>Run Routes <\/strong>\n  You are going to\n  rack up many miles along many routes during training. Keep them varied to\n  reduce boredom. Mimic the race terrain and get a friend to ride alongside you\n  during those longer runs. <strong><\/strong>\n  <\/td><td>\n  <strong>R <\/strong>\n  <strong>Rest &amp; Recovery <\/strong>\n  Your taking on a\n  huge challenge. Your body will need scheduled easier training weeks days and\n  days of rest and recovery and. This is when the magic happens! It not an \u2018off\u2019\n  day it\u2019s a \u2018growth\u2019 day. When you take a rest day you build more muscle,\n  replenish glycogen stores more easily, and let the nervous system get back to\n  an optimal working state. This will help you improve your performance on the\n  day you get back to the gym or run. \n  <\/td><\/tr><tr><td>\n  <strong>S <\/strong>\n  <strong>Sports Bra <\/strong>\n  Getting one with the\n  right amount of support is literally priceless if you want to run pain free.\n  I\u2019m not blessed in this area but would always so for trusted sports brands\n  and try before you buy. Don\u2019t chance your luck online. <strong>&nbsp;<\/strong>\n  <\/td><td>\n  <strong>S <\/strong>\n  <strong>Spectators &amp; Support Crew<\/strong>\n  Spectator cheering\n  during the marathon was unbelievable and certainly keeps you going when your\n  feeling it most. However, don\u2019t let the hype increase your pace. It\u2019s very\n  easy to get carried away with the crowds but remember they aren\u2019t running 26+\n  miles! During an ultra a support crew is crucial. Being driven to the start\n  and home again is a necessity and meeting them along the route is a real\n  boost. They can also give you a change of kit, extra\/specific nutrition or a\n  stern talking to. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>T <\/strong>\n  <strong>Trainers <\/strong>\n  A good rule of thumb\n  is to replace your running shoes every 300\u2013400 miles, depending on your\n  running style, body weight, and the surface on which you run. Get your gait analysis\n  taken before purchasing running trainers. Allow the professionals to advise\n  you on the most suitable pair for your feet and running style. Don\u2019t just go\n  for the pretty ones, think of this as an added bonus! <strong><\/strong>\n  <\/td><td>\n  <strong>T <\/strong>\n  <strong>Toenails<\/strong>\n  Cut them short a\n  week before race day. Make sure there are no sharp edges as this could cause\n  blisters or broken skin.<strong> <\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>U<\/strong>\n  <strong>Ultra-marathon<\/strong>\n  <strong>&nbsp;<\/strong>Strictly any distance over a marathon, 26.2 miles. If your new\n  to endurance races look around for a 50k (30mile) race. A great place to\n  start is <a href=\"http:\/\/www.runultra.co.uk\">www.runultra.co.uk<\/a>\n  <strong><\/strong>\n  <\/td><td>\n  <strong>U <\/strong>\n  <strong>Underground <\/strong>\n  Can be daunting if you\u2019re\n  not a regular commuter in London. However, on race day the extra staff will help\n  point you in the right direction. Runners also travel for free until 6pm.\n  <\/td><\/tr><tr><td>\n  <strong>V <\/strong>\n  <strong>Vaseline <\/strong>\n  I cover my feet in Vaseline\n  to stop blisters, above my eyebrows to stop sweat going into my eyes and\n  anywhere else to stop chafing. On race day a dollop behind your ear can also\n  come in useful. You don\u2019t want to be caught out! <strong><\/strong>\n  <\/td><td>\n  <strong>V <\/strong>\n  <strong>Victorious <\/strong>\n  When you complete,\n  celebrate! Be proud of your achievement and enjoy the praise that follows. <strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>W <\/strong>\n  <strong>Watch<\/strong>\n  Make sure your watch\n  is fully charged and you use it to keep race of your pace. If running an ultra\n  and battery life is a concern, Suunto has topped every GPS watch on the\n  market with the Suunto 9 Baro. While this isn&#8217;t an inexpensive watch, it has\n  by far the longest battery life at 25 to 125 hours.<strong><\/strong>\n  <\/td><td>\n  <strong>W <\/strong>\n  <strong>Water<\/strong>\n  It\u2019s suggested that\n  during a marathon runners drink about 400-800ml of fluid per hour, with the\n  upper level being in warmer environments for faster and heavier runners, and\n  the lower level in cooler conditions for slower runners. Make the most of the\n  water stations if you\u2019re not running with a hydration pack. Find out the mile\n  number they are located so you can plan wisely.<strong><\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>X <\/strong>\n  Brain can\u2019t think of\n  anything. Help!<strong> <\/strong>\n  <\/td><td>\n  <strong>X <\/strong>\n  Brain can\u2019t think of\n  anything. Help!<strong><\/strong>\n  <\/td><\/tr><tr><td>   <strong>Y <\/strong>   <strong>Your achievement <\/strong>   Never compare yourself to others. Run for you. There will always be other people faster and slower than you. Enjoy your journey and running achievement(s).<\/td><td>\n  <strong>Y <\/strong>\n  <strong>YES<\/strong>\n  You did it. PMA all the\n  way!<strong> &nbsp;<\/strong>\n  <\/td><\/tr><tr><td>\n  <strong>Z<\/strong>\n  <strong>Zapped<\/strong>\n  Expect to feel this\n  at some point either in training or during the race. A sudden lack of energy isn\u2019t\n  something to be taken lightly, prepare for it and make sure your have the\n  correct nutrition for you and your body.<strong> &nbsp;&nbsp;<\/strong>\n  <\/td><td>\n  <strong>Z<\/strong>\n  <strong>Zzzzz\u2019s\u2026.more sleep!<\/strong>\n  The average amateur\n  athlete takes 3 weeks for their body to recover post marathon. First week off\n  or a few light jogs if you are feeling well then very light training for 2\n  weeks post-race.<strong> <\/strong>\n  <\/td><\/tr><\/tbody><\/table>\n","protected":false},"excerpt":{"rendered":"<p>BEFORE DURING &amp; AFTER A Anxiety Nerves creep in, it happens to us all. Embrace it, you might even run better. A Adrenaline A surge of adrenaline on race day is certain to make you feel stronger, more energetic, and will heighten your senses. The benefit of a race day flow of adrenaline is that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-1586","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p99bnz-pA","_links":{"self":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1586","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1586"}],"version-history":[{"count":3,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1586\/revisions"}],"predecessor-version":[{"id":1589,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1586\/revisions\/1589"}],"wp:attachment":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1586"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1586"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1586"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}