{"id":2689,"date":"2017-01-10T00:00:00","date_gmt":"2017-01-10T05:00:00","guid":{"rendered":"https:\/\/webinology.website\/nation2021\/how-to-prepare-for-your-first-long-run\/"},"modified":"2021-11-03T13:01:59","modified_gmt":"2021-11-03T17:01:59","slug":"how-to-prepare-for-your-first-long-run","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/how-to-prepare-for-your-first-long-run","title":{"rendered":"How to Prepare for Your First Long Run"},"content":{"rendered":"

How to Prepare for Your First Long Run<\/strong><\/p>\n

You\u2019re ready for your first long run, but don\u2019t lace up your sneakers just yet. Taking your running to the next level requires planning to avoid injuries and excessive soreness. When you go too far too fast or take off for an 8-mile run with no route planned, you run the risk of putting yourself and your body in danger.<\/p>\n

Luckily, you just need to check a few small tasks off your to-do list to be ready.<\/p>\n

Maximize the benefits of running, and minimize the potential risks involved, by adding the following strategies to your pre-run regimen.<\/p>\n

Get a Gait Analysis
<\/strong>A gait analysis helps you find the optimal sneakers to complement your foot size and shape, arch height, and body mechanics is critical. According to experts at Fit2Run<\/a>, shoes are structural, biomechanical, and functional extensions of your feet. This makes choosing the ideal type imperative. To guide the selection process, visit a running store that offers gait analysis, where they\u2019ll be able to determine exactly what you need.<\/p>\n

In the end, your shoes will offer the appropriate level of comfort and support, while reducing the chance of injury and reinforcing your endurance level.<\/p>\n

Determine Your Route in Advance
<\/strong>Before you pound the pavement, scope out the exact route that you plan to run, determined by the distance you\u2019re aiming for. Implementing a course of action will minimize the risk of encountering unfamiliar territory, which can put you in a potentially dangerous situation — especially if you end up having to run longer than you\u2019re prepared for to get back home.<\/p>\n

Use an app like MapMyRun<\/a> to track your miles and location. Take a mental note of landmarks while en route in case you need a visual guide to retrace your steps. See \u201cTrack Your Run\u201d below for more information on this.<\/p>\n

Fuel Up with the Proper Nutrients
<\/strong>Consuming a pre-workout meal that\u2019s both satiating and nourishing will give you the energy needed to sustain prolonged, intensive physical activity. Just 2-to-3 hours before your run, eat a meal of complex carbohydrates, which will provide you with sustaining energy.<\/p>\n

To determine the ideal amount to eat before your run, Pamela Nisevich Bede, long-time marathoner and Runner\u2019s World columnist, suggests<\/a> using the following formula:<\/p>\n