Global Running Day 2019: A Guide for Beginners – How to Get Your Body to Adapt to Long-Distance Running

Global Running Day 2019 is being celebrated across the world on June 5. The day is celebrated every year on the first Wednesday of June. The day celebrates the sport of running. On this day, several running events are organised in different places of the world. While running used to seen as a sport earlier, the activity has turned into a routine or a hobby over the past few years. People of all age groups participate in running events across the globe. From losing weight to keeping healthy, running has a number of benefits for the human body. Marathon Training: 5 Benefits of Running That You Should Know About.

The best part about running is that it is something for everyone. It's a hobby for those who run to stay fit and a sport for those who are athletes. However, when you are new to running, a question that usually comes up is how you can adapt your body to long-distance running. Here are some answers to this question: Diet and Nutrition for Marathon Runners: Expert Says These Nutrients That Are Absolutely Important for Marathoners.

Begin with short distance

If you are a new runner or have just transitioned from regular walking to running, the ideal way is to begin with short distances. One must begin with a minimum distance of 3 km. It is said that a minimum of 3 km of running keeps a person healthy. Try to increase the distance by a kilometre every two days.

Keep yourself hydrated

It is important to note that a runner must not overhydrate themselves right before the run. The process of hydration (ideally with water) is continuous and happens at different intervals during your run. Make sure that you don't feel dehydrated at any point during your run.

Don't stop suddenly

Many runners commit a mistake of stopping suddenly during a long distance run when they are tired. Such jerks can lead to serious injuries. It's always advised to slow down or start walking if you're tired, instead of giving your run a sudden halt.

Eat right

If you want to run long distance, eat the right balance of carbohydrates and proteins. You can eat food items like brown rice a night before your run, but eat light right before the run. It is also important to note that it's not right to start your run empty stomach. The most ideal thing to eat before a long-distance run would be an apple.

Take proper time to recover and stretch

You must not do back-to-back long distance runs. Give your body proper rest with some stretches as well as some relaxation.

The right footwear

The right shoes are one of the most important factors in making you adapt well to a long-distance run. Make sure your shoes are not too heavy on your feet and they give you the proper amount of cushion.

This Global Running Day, while you pledge to be a runner, be a wise runner. If you've had an injury, always see your doctor before you pledge to run long distances. Happy running!

(The above story first appeared on LatestLY on Jun 05, 2019 07:02 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).