Are you considering endurance running as a serious fitness activity? If yes, great decision!, writes Coach Pramod Deshpande and Guest Columnist. In this two part article learn how you can achieve this dream.
As someone who enjoys running himself, I have to say that endurance running will bring about an extremely positive change in your life while making it an enjoyable and fulfilling journey.
No matter the reason – an influential social media post, well thought out decision to correct some fitness parameters or just the curiosity to try something new, this is an activity for everyone and learning a few aspects of it will help a long way in preparing for it.
Let us start with some basics – the 3 fundamental truths of Endurance running:
- Current fitness level – Fitness is not like a positive bank balance that you can draw upon at any time. You have to start from the baseline of your current fitness level. All your glory day medals and trophies are of little use if you have not been active in the recent past. We all have that friend who cannot stop talking about his sporting achievements in school and college and we often wonder – if he/she is healthier than I am? Fear, not my dear friends, if he/she has been as inactive as you in the recent past, he/she has very little advantage over you when this journey begins.
- Patience is name of the game – “The two most powerful warriors are patience and time” – Leo Tolstoy.
You may be in hurry to post a pic on social media of you taking a bite of the finisher medal of your next big race but your body is going to take its time to prepare itself to cover that distance. So please give enough time for preparation.
- Perseverance and discipline – You might run fast for the first couple of weeks but that is short lived as your body will start complaining as weeks go by. Do not focus on speed at this juncture but your emphasis should be more on getting out and putting in the mileage day after day as per your training schedule.
Preparation before the start of your journey
Before you get down to training, there are a few things to sort out:
- Clear your calendar – This is going to be a dedicated preparation and will require changes to your daily routine. Keep aside 90 minutes of your dedicated time (preferably in the mornings) for training minimum thrice a week for the next 10 weeks from the start of this journey.
- Make a commitment to yourself – You can always find ample reasons to miss that training – but if you stay committed, you can always spare those 90 minutes no matter what the situation might be.
- Prepare for lifestyle changes: You will see a lot of positive changes in your nutritional discipline, proper sleep and rest patterns – open your arms and embrace it, you’re becoming a healthier version of you!
- Select a target event – It becomes easier to achieve your goal if you have in mind an event to participate in such as a 10k, to begin with. To give yourself enough time for preparation, choose an event 10 weeks away and always choose a reputed event as the support on the course and other facilities are better.
- Guidance for preparation – Running is natural to all of us, however, serious preparation for such an event requires proper guidance and monitoring. One of the options where you could receive this guidance would be to join a running club as they have well-designed training modules, the services of an experienced coach and group running is fun. While the other option you have is to select an online program but these programs typically lack personalization, monitoring, and most importantly encouragement when you’re feeling low. A note of caution here, an advice from some runner friend, knowledge nuggets from ‘Google University’ are not really effective ways to prepare and can have serious drawbacks. Be wise in your selection.
- Running gear – Having the right gear is motivation in itself – always have a dry fit t-shirt, comfortable, light and flexible running shoes, water bottle and exercise mat before you start.
- Health Checkup – It is always recommended to get a health checkup and get your doctor’s opinion before you start this journey.
Nutrition planning is more an individual aspect and therefore instead of getting into specific food aspects, let’s talk about ‘Nutrition discipline’, which is essential for endurance running. Doing a lot of trial and error during this training phase will help you find out what suits you best. Here are a few pointers:
Regularity in food intake: Endurance running is a long duration activity and gastric distress (running on an empty stomach) is an important aspect especially during early morning runs. Regular food intake and the right quantity play a major role in setting your body clock for this long duration activity.
- Fixed time for food intake: Set a timetable for food intake based on your daily routine and stick to it. Have an early dinner so that you digest your food properly and are ready for the morning run.
- Smaller quantities: Train your body to eat meals every 3 hours as this helps to reduce the quantity of each meal without compromising on nutrition and absorption.
Before the Run: Typically, the training begins in the morning and with an 8-hour gap from your last meal, it is important to eat a snack rich in carbohydrates like a banana or slice of bread with peanut butter as the body will need the energy to run.
During the Run: For workouts that last more than an hour, carry small qualities of some carb-rich snack e.g. couple of groundnut bars, glucose biscuits, dates, jaggery, energy gels etc. It is important to get used to eating during the run.
After the Run: Eating a protein and carb snack within 20 minutes of your exercise gives you the maximum benefit. Carrying your post-run snack with you is best as eating after you get home or after 45 mins is not ideal. You can carry boiled eggs, protein shake, protein bar, an idly with lots of sambar etc.
Hydration: Your general hydration requirement will increase as you will be sweating a lot. Keep a water bottle handy. You can also get hydration from buttermilk, fruit juices, fruits, coconut water etc.
- Before your run ensure you have water at least half an hour prior to the run.
- During the run drink whenever you feel thirsty. It is all a matter of practice and you should not worry about the loss of pace due to water stops as dehydration at a later stage will slow you down even more. Adding carbs & salt supplements to the water e.g. Fast & Up, Enerzal, Gatorade or a homemade mix of sugar, salt & lime is a good option.
- After your run, remember to drink water or water plus supplements immediately after the run. However, you need to continuously hydrate yourself in the first hour of completing the run.
In the next part we have a training plan and much more. Keep reading!