running loneliness of the long-distance runner is well documented and hardly surprising as it takes not only physical fitness but mental toughness to tackle what lies ahead, often running for a few hours at a time
Sometime in the future, a distance you find challenging now will feel easy. When that happens, it means you’ve increased your running stamina. I’m not saying a marathon will ever feel easy, but one day you’ll look back and notice that what you find challenging now will come much easier. An increase in running stamina comes from consistency, that means running multiple times per week for multiple weeks to accumulate fitness – there are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 25 days to 5 weeks to benefit from a run. The time will depend on the type of run, quicker and more intense runs being on the lower end of the range with long steady runs being on the other higher end of the range.
Before you begin working on increasing your running stamina, you need to make an honest assessment of your current aerobic base and build on that you need to practices day to day-long distances will run
Start With Your Mind
the before you need to set your mind how long to go 22k
distances to go but never you run before just a really long distance on your training plans you want to make the relay to make a preparing mentally for the distance the going gets tough
. If you tell yourself it’s hard and you can’t do it, then you’ll only make it harder for yourself and you’ll actually find it harder. ver.
It’s Not a Race, Pace Yourself
Your long run pace should be a slow pace you can hold for the duration of the run. You should run your long run at a slow and conversational pace and also you can maintain the pace you running and long runner are moat above the effective and simple cover the pace are distances
. Aim for 1 minute to 90 seconds slower than your planned race pace plan it will give easy to running a marathon
Consider Mid-Run Fueling
If you’re running over an hour, then it may be time to start taking on calories during your run in the form of gels, chews, powders you can add to water, or nuts and dried fruit if you prefer a more ‘real food’ approach. Taking on food during a run isn’t easy and everyone’s stomach has different preferences, so you’ll need to experiment with different types here. What works for one person won’t work for another.
. Don’t Skip the Post-Run Recovery
If you’re doing long runs now in preparation for a marathon, then tell us about it in the comments below! We’d also like to hear your nutrition/hydration strategy as your comments may help another blog reader find what works for them!
This Is What Happens When You Don’t Eat After A Workout. Most nutritionists recommend eating something within 30 minutes after a workout. Your body, after using up its available energy, needs to be refueled. Specifically with carbs and protein—for energy and to repair the microdamage that exercise does to your muscles.