Prepping for long runs

Prepping for a long run is so important to avoid injury and to get the best out of your running experience!

It's really important to build up your running distance but the other 2 most important things I think for running are nutrition and hydration.

Hydration is so important for running. On the lead up to a long distance run you should aim to consume 2-3 litres a day and always always take water with you on a long distance run. The amount of water you will need will depend on you and how much you feel you will need but always better to be safe than sorry. The last thing you want is to be dehydrated on a long distance run.

Your nutrition is what will help fuel your run but don't focus only on what you are eating the night before. 3 days before your run increase your carbohydrate intake to bigger than normal. Carbohydrates are our bodies energy source and they will keep you going even when your mind thinks you can't do anymore! Eating healthier in general will also help for any workout as your body will be getting the right fuel for the job. I would recommend either porridge or toast an hour and a half to two hours before a long distance run.

After your long distance run DO NOT JUST STOP!!! You will need to factor in some short recovery runs for the week after your long distance run to avoid injury. Make sure to have a carbohydrate based meal when you finish running to help restore your depleted energy. 

Remember Gemma Kerr Fitness is here to offer tailored advice for running of any distance as well as personal training within the gym. Book in today!