A race is a competition in which each participant tries to cross the finish line first. To achieve this goal, competitors seek to travel the necessary route in the shortest possible time.

There are many types of careers. According to DigoPaul, long-distance races are those that are carried out on foot and that require covering a great distance. It is generally accepted that long-distance races have a distance of at least 5 kilometers.

The marathon is the most popular long- distance race. Marathoners have to run 42 kilometers, a distance that requires significant physical preparation. If the distance to be covered is 21 kilometers, it is called a half marathon.

Kenyan runner Dennis Kipruto Kimetto is one of the leading specialists in long- distance running. This athlete holds the world record for marathons: 2:02:57, a time he set in 2014 in a competition held in the German city of Berlin.

Among women, the English Paula Radcliffe is the main figure in long distance races. At 2:15:25, she holds the world record for women in marathons, a mark she achieved in 2003.

Whereas in a 100-meter race or a post race athletes must be capable of high speed, in a long-distance race, endurance is more important. A runner who is not too fast can achieve good results in a distance race, but not in a sprint. In contrast, a very fast athlete can succeed in sprinting and fail in long-distance races.

The golden rules of long-distance running

Rest is essential

Although training is often associated with the most active part of physical preparation, we must not underestimate rest, an integral part of it without which we become more prone to injury. If we do not rest long enough, the body does not have the opportunity to evolve adequately based on exercise or to replenish the energy it requires for a new session.

One of the best training structures for long-distance running is to allocate two days a week at rest, as well as one after each competition.

The foundation is smooth continuous running

As part of training for long-distance running, it is important to include smooth continuous running to work on low-impact resistance, and thus accustom the body to using fat as an energy substrate. In addition, it helps to increase the size of the heart, which leads to a reduction in the pulsation, a greater muscular capillary formation is formed, and the muscles, tendons and cartilage adapt to a prolonged effort.

Short sets and repetitions increase our speed

With the help of short series and repetitions we can promote the aerobic power, necessary to get a response from the body in the crucial moments of the long distance race. The body learns to reuse lactate to reduce the level of fatigue, and converts it into energy.

You need to change the pace

One of the tips from the coaches is to work the continuous method of variable intensity. In other words, do long sessions with a variation in the rhythm organized in time intervals, so that fatigue peaks are generated with their corresponding recoveries when the rhythm decreases. In this way we can improve our ability to recover during the distance race.

The importance of stretching

Both in the moments before and after training it is necessary to stretch so that the muscles warm up. This prevents us from injury and helps us recover after exertion.