How to Prepare for a Running Race

If you are planning to take a road race soon, be it a marathon, semi-marathon, pole vault or folk race, it is advisable to consider some essential tips.

Choose your competition and the race you want to participate in.

Even if it is a quieter period from this point of view, you will surely find something that suits you. For example, on January 26, 2019, Semarathon Gerar is scheduled.

Train 2-3 times a week.

Even if you opt for a 21-kilometer race or a short one, under 5 kilometers, you must be able to run that distance the day before the competition itself.

To do this, you need regular training. You can start with a 20-minute session, in which you alternate 60 seconds of running with 90 seconds of walking. After that, you can gradually increase the intensity of your workouts.

Get hydrated, eat healthy and get enough sleep.

During sleep, the muscles relax and recover, and the resistance to exertion will increase.

A few days before the competition, he consumes more foods high in carbohydrates: bread, biscuits, muffins, jam, fruit, cereal sticks. On race day, be sure to leave at least one hour between breakfast and start. Do not eat or drink anything new before or during a contest.

Motivation is very important.

Especially since you will have times when it will be difficult for you and you will want to give up. Choose a cause to run, and difficult workouts will be easier to bear, and the time you reach the finish line will be even greater, because your effort will help other people.

Wears running shoes and quality running socks

Choose the lightest shoes and change them once you’ve run 600-800 miles with them. Carefully choose your running socks. For example, you certainly do not want to choose them with basins during a race. The clothes must be made of special materials, which absorb perspiration and dry easily.

Don’t overdo it, because you risk getting hurt.

If you are tired, take breaks during your workouts. Remember, when you run, you should be able to speak normally. If you can’t do that, it means you have a faster pace than your physical condition.

Download an application for your mobile phone that will assist you in your workouts.

They can monitor your speed, distance traveled, calories burned, route and more. The most popular such applications are Runkeeper, Pacer, Nike +

Running or Couch to 5K.

Whatever race you choose, be patient, keep your optimism and good mood, enjoy the sport, the company of friends, and the successes will not be delayed.

Basic Types of Runs – A Glossary Of Running Terms

To outsiders, running can seem like the simple move out of the house, travel a few miles and enjoy the full benefits of physical activity.

However, practicing this sport goes much further. There are many specific training sessions for athlete, amateur or professional development, such as interval, long, fartlek, up and down and regenerative.

This way, it may even seem difficult to choose an appropriate one to achieve your goals. For this reason, O2 Per Minute has separated the main trainings focused on the race, their specificities and when to perform them.

Interval Training

Interval training, also popularly known as shooting training, is one of the most commonly used exercises and also one of the most tiring exercises. With the goal of improving the athlete’s performance in the events, this training makes the runner sweat more than normal.

It consists of a race performed at a faster pace than the athlete is used to, combined with established intervals. This training can greatly help the athlete increase their usual speed, expand muscle and cardiovascular capacity, and consequently increase VO2 Max.

“Interval training is a strong training in which the runner has to do their best. After completing the established distance, there is a slightly longer pause, but soon returns to the exercise, ”explains Paulo Rennó, technical director of Paulo Rennó Assessoria Esportiva.


Created in the 1930s by Swedish coach Gösta Holmér, this training is one of the most used and advantageous to date. Coming from Swedish, Fartlek means “running games”, an exact translation of training in action.

The fartlek has no definite place, it is a type of race that can be done on any terrain, be it asphalt, sand or grass. However, not everything is a joke. The intensities vary over the past, sometimes strong or low, improving speed, conditioning, strength and performance.

“There is nothing definite about fartlek. The runner can run as far as he wants and wherever he wants. The only rule to follow is the intensity of the strides, .

Tempo Run

Often confused with interval workouts, Tempo run focus is different from other workouts. Recommended for intermediate and advanced athletes, the run time shots are larger and should be made at the pace the athlete wishes to take the next race.

In addition to contributing to performance, this training also has a psychological ability, which is to establish new self-esteem for the runner, who will feel more confident to take the test.

“This exercise should be used as an evaluation parameter of athletes, from their technical level, obtaining results in the medium to long term. Athletes will know what the pace of the race will be like ”

Up and down

In addition to its performance goals, which will help the athlete run better and faster, uphill and downhill training also contains both physical and psychological sources. “The athlete’s conditioning increases considerably, besides increasing his safety during training and events,” says Rennó.

Running uphill is important for athlete development. However, as it is a specific and exhausting training, it should not be practiced every day, but once a week, with low volume, in small shots, with breaks.

Long RUN

Usually the last workout of the week, the long run is the exercise that has the longest distance, since the next day should take a break or a light workout.

Longon is a slower training, in which facing the distance is the main objective and aims to adapt the body to the dispute of longer events. This training teaches how to properly burn body fat and learn how to save glycogen stores.

“The long should be a careful training, since the speed of the runner can not be too strong and not too low, because this exercise will not have its advantages, which includes the muscular and cardiovascular evolution,” says Amato.

Recovery training

At rest time, to leave the body intact again, is it more valid for the athlete to do nothing or run? The most obvious answer is the first one, right? Not quite. Regenerative training can be very helpful if done correctly.

This exercise is considered an active rest, that is, a low intensity activity or walking, which aids in the body’s recovery after training. It should be done as a way to keep up the activity without overdoing the workout.

“The biggest advantages of combining regenerative training in the spreadsheet is its combat against lactic acid, which helps fight muscle damage and the recovery of the cardiovascular system,” .

How long does it take to be ready for a marathon?

There is no consensus. For some internationally renowned coaches, the training to face the 42km should take several months, some even suggesting close to a year! Others say it doesn’t take so much preparation, even for newcomers to the race.

A common fact among street runners, the progression of events is the subject of questioning and debate among coaches, and even more so among practitioners themselves. Is there a right time to go up? How much practice time in short events does it take until you are “allowed” to do a longer one? Many runners wonder whether or not to take that dreamed race and leave the final decision to their coaches.

The problem is that, like everything else, there will always be coaches defending each of the different points of view, and it’s hard to know which side the evidence weighs the most.

Before we get into the factors that may influence the runner’s decision as to when is the right time to increase the distance of his races, a short statement of conflict of interest: We were 50 days ago from Two Oceans Marathon (56 km) 4/23 here in Cape Town as I was writing this article.

A friend, who is visiting the country until the end of May, and who never ran more than 5 km, learned about the race, its excellent organization, a lot of party etc, and signed up! Nothing else to do but try to prepare it in these 6 weeks; the result of this venture may possibly be at the June CR.

To far less extreme degrees than this friend of mine, many runners decide to face an unprecedented distance a few weeks before the event. It is common to hear people excited about their first 5 km talking about facing a 10 km in the next fortnight.

This pursuit of the greatest distance arises from the euphoria of conquest or even the doldrums of always running the same distance at the same time, and is a common occurrence especially with runners with no significant results. But were they really ready to face greater distances?

ELITE ALSO SKIPPING STEPS. Different phenomena occur with income runners who think about their careers in the long run, and where the vast majority of today’s founders began their professional life in 800m and 1500m competitions.

Over the years, these athletes take advantage of the speed acquired on the tracks to climb the race. However, until the 1960s, 70 of them spent their entire careers on the track (like our Joaquim Cruz, 800m gold at the 1984 Los Angeles Olympics and silver in Seoul 1988).

With the marathon boom, and the media (and sponsors) spotlight on these events in the 1980s, early 1990s, the middle and bottom runners began to progress to half and marathons.

Recently this process has undergone a new twist as it used to take place slowly. After the junior years, athletes built a solid track career and then evolved into longer competitions at an older age, about 25-30 years old.

The new crop of elite athletes already thinks differently. Kenyan Sammy Wanjiru, for example, was featured in the 800m in his junior years, but soon went on to major events with great success, being Olympic champion in the Beijing Games marathon at 21.

This is however the first generation of elite runners using this strategy, and the long term effects are still unknown. Runners like Haile Gebrselassie have had long careers, with 5-7 years of track running plus 5-7 years of marathons.


But let’s get back to the amateur runners, with their increasingly grandiose dreams. Are there any prerequisites for longer tests? Probably not, and practically every book on running brings the ideal training of their authors, presented in the form of spreadsheets they suggest for different performance goals.

Tim Noakes’s book “Lore of Running”, for example, suggests that marathon training lasts for 26 weeks, but must necessarily be followed by an earlier 25-week workout (10 km walker preparation). The total recommended by the author then is 51 weeks, or one year, for a walker to become a marathoner.

This is an extremely conservative measure, and other coaches have much faster sequences. American Jeff Galloway, for example, features a 25-week near-nothing marathon program in which the first week is comprised of 30-minute (sometimes alternating with running) walks between Monday and Friday and 5-7 km. of running over the weekend, reaching the marathon at week 25. Both models presented suggest a phase of 24-26 weeks, or approximately 6 months, of marathon-specific training, followed by several others, such as the Americans. Jack Daniels and Matt Fitzgerald.

The different programs vary according to the starting grade of the runner, so there are 25-week programs for both those who just want to complete the marathon and those who want to complete the 42 km in less than 3 hours. Peter Coe, father and coach of British midfielder Sebastian Coe (Joaquim Cruz’s opponent …), does not indicate in his work the length of preparation for a marathon, but suggests that 20-30 km races be made every 12-20 days in the two months preceding the event. Although this author is more focused on competitive athletes, it is evident the need that he feels that the preparation for the marathon is long term.

Minimum training for a marathon

It is possible to find consensus that marathon runners should have a minimum weekly training volume of at least 70-90 km per week and should be runners facing long 20-30 km without major problems. T

The point then is to check how much training a runner needs to achieve this conditioning. Many people not used to running, but with experience in other sports, start training facing 10, 15 or 20 km with ease. Obviously these people are advanced in their readiness and do not have to go through as much training time as someone who can barely run 2 km.

The important thing here is to check the initial condition of the runner, and from there create a training cycle that foresees gradual increases of load. Weekly increases of 10%, for example, are a reasonable recommendation. If we consider that every fourth week of the periodization consists of a recovery period, we will see that it is unhealthy to take a 20 km weekly runner to 70 km weekly in a matter of two or three months.

In a practical example, a runner who starts running 20km per week and climbs 10% each week, repeating this cycle for three weeks and then returning one step in the fourth week (imagine climbing three steps of a ladder, returning one, climbing three more , go back one and so on), it will take about 36 weeks, or 9 months, to reach a volume of 70 km per week. If the runner starts the program already 42 km per week, it would take about 20 weeks, or 5 months, to reach the same 70 km per week.

These examples are obviously not considering training phases; they simply calculate a mild to constant increase in weekly running loads, but give you an idea of ​​the time taken to reach recommended marathon fitness levels.

Coaches must necessarily watch over the health of their runners. Therefore it is always advisable to act more carefully than the minimum necessary. Nevertheless, it is evident from past and present athletes that events such as marathons do not require years of preparation, at least not to be completed. If the beginner is aware that he will not have his best marathon at first, and that it may take three or four years to develop his true potential in the distance, let the walls come!

Is running only on Weekends Enough?

You may have heard of the famous weekend athletes. The term may not be familiar to you, but you should probably meet someone like this, who goes out to do some physical activity only on their breaks, often once a week, and ends up overdose at many times.

Running, or performing any other physical activity, sporadically is quite risky, as it can hit the body directly, because it does not have strong physical resistance yet.

“Running once a week is not recommended, as the body will have no benefit from the practice, it will only be more likely to suffer from injury.

The main recurrent problems of sporadic practice are possible bruises, which tend to affect the muscles, tendons, joints and meniscus.

However, they often have more appearances in people who do these exercises at high intensity, which for single-day athletes is a potential form of injury.

“Often the problem is not running once a week, but the way it is done. Discounting lost days into one only increases the risk of injury as it will not improve the athlete’s performance or aesthetics at all.

Sedentary lifestyle or sporadic exercise

Which is better, running only once a week or never training? Among professionals the opinion is unanimous: it is better to run. However, not exaggeratedly, as is the case with the large number of weekend runners.

“If the athlete can only run once a week, then the activity should be done with the guidance of a professional, who will advise you well and will not let some ‘damage’ happen,”.

However, to really benefit from physical activity, the athlete would have to sacrifice a little more of his time by training three times a week, or alternating days, performing at least 15 minutes of sports a day, enough time for a lifetime. healthy according to WHO (World Health Organization).

Adding more time to sports, the athlete will also receive an improvement in aesthetics, such as weight loss and muscle strengthening and definition. Check out the best time to train by clicking here.

But if time still remains short, Ricardo Arap gives tips on how to do some exercises during daily tasks, without damaging the schedule.

You can start doing the so-called alternative training, such as walking somewhere on the way to work or leaving the elevator aside and start climbing or just going down the stairs, because everything goes for a healthier life.

Before start running for the first time

Running is a fashion that started in the 70’s and nowadays is on the rise. It’s a real fever, perhaps for ease after all; Just have a pair of sneakers.

Others believe that running is a natural thing that requires no practice or skill, has a high energy expenditure and is therefore very good for losing weight.

In fact, running is considered a “natural” sport, bringing many benefits not only related to cardio-respiratory conditioning and weight loss, but also to the maintenance of bone mass, mood improvement and others.

Contrary to popular belief, however, it is not anyone who can put on running shoes and running, cross-country running is an arduous sport that demands a lot from the cardio-respiratory, deconditioned, overweight person who runs down without consulting a doctor and a physical educator run a potential cardiac risk.

In addition, orthopedic problems are more common in those who run without guidance. Running can also lead to dehydration, nausea, dizziness, and accelerate problems with heat stroke.

To avoid such risks it is essential to consult a doctor and a physical education professional before starting to run. As natural as it is, street racing is a sport that causes great stress on the body. If it is prepared all the benefits of the race can be enjoyed. This is my running story.

Taking care of the running is one of the most practical and easy sports to do, anywhere and anytime, just have a proper pair of sneakers, enjoy good health, hydrate and run!

Anyway, here’s what we learned when we started running.

Don’t run in your sneakers . Or slippers. Or boots

Ok, you don’t need the most expensive, new or advanced-tech running shoes in the world to start running, but that doesn’t mean you can just run that way. Please, you can try to run your first three miles in slabs, but you have a “chance” of crashing so hard that he will cry as soon as you hear the word “run”, I am not saying to start doing it again new…

Basically, any shoe that does not fall into the “running shoes” category is not recommended for running. It doesn’t matter that you have some “soft running shoes”, the idea is to buy a pair of running shoes that are suitable because they are designed to protect your feet with everything they mean (muscles, joints, bones).

Even the most accessible running shoes on the market are better than some “sneakers” or “sneakers”. The easiest thing is to go to a specialized sports shop and ask for a seller’s advice. Further, depending on the tread surface you will be able to buy more pairs, as you progress it will be good to do a pronation test, to see what kind of sole is best for your health, and , in the end, you will see that this work with running shoes is so complex and has so many aspects that you will end up loving it.

Take it easy. The only person running for you is you

You would tell a person who starts to run and wants to become better and better take it slow, don’t rush is as if you would let me go on a car circuit and tell me “go like- n city ”.

Even if I am a slow driver, I would still be upset. The point is to understand that once you start running and you get to love your job, the workouts will only make you an increasingly good runner.

There may be ceilings, but up there is a much longer road than your longest run. Do not rush. Persevere. Do not give up, if you feel that it is difficult or you can no longer, calm down and persevere. The chaos, the indecision and the fear of failure do not help anything in running, but not in life.

Proper mental behavior in your running will make you a better man and in life, because it will educate you positively. If someone tells you that you are not yet a good runner because you did not know what your performance is or that you are not at a certain time per minute per kilometer, ignore it.

You are a runner from the moment you decided to do this, from the first kilometer running with the thought that you want to do this and still. But be careful: do not confuse the positive attitude you will feel after you have completed your proposed runs with the furious euphoria.

This can make you train too hard, force you to give up, and this can lead to injury. It would be best to start running one day, then take a day off, then continue at this pace for one day, yes no.

Overtraining is dangerous for both professional athletes and, if not more dangerous, for beginners. Try talking to an athletic trainer or an athlete, he can give you extremely valuable tips.

The distances are actually cute little monsters that won’t hurt you

Here, the most important advice I can give you is not to think that you still have to travel X kilometers, but that you have already traveled Y kilometers. Positive attitude is everything and can help you enormously in completing the race or the training goal.

You will notice that if you feel tired for one reason or another after three kilometers in a 10 km race and you will say “hello, I have to run three more times as I have run so far”, this will negatively affect you both mentally and especially physically. If, instead, you tell him “here, how well / u bad / correctly I ran these three kilometers from which I just passed”, you will see that this will motivate you decisively.

If you have just started running and you plan to run five kilometers, it does not matter that you feel it is good to stop after three. Maybe your body really can. Do not take this as a defeat, rejoice that you ran three kilometers, and a week before you did not even climb two floors of stairs. Gather up, accept that you have a solid start, and prepare a proper training program that will lead you to your five kilometer goal as efficiently as possible.

Don’t ignore the power of music

Again, this is a valid thing in everyday life. A good song in her time makes two sessions of psychoanalysis. Not in vain do many running applications that include the possibility of selecting the music to listen to during the monitoring of the run lets you choose a “power track”.

This is the piece that you consider the best motivationally and you can “inject” it into the system at the push of a button, to help you continue as strong as possible.

There are endless many lists of songs created by people who run and put on the Internet, but it would be best to make one of your own. Maybe it motivates you how the Parasites swear, maybe Fuego’s voice gives you extra speed or maybe “Free at sea” will help you get past five runners in front … anyway, just be you know the songs that can do you good.

But be careful, if you run in an urban environment you do not mind the volume, surely you want to hear a horn, something that could ultimately save your life. Some people think that during long races where many people participate, it would be good not to listen to music, but to talk to other runners.

Take care of your body. It just helps you run

You will notice that after you start running, your body will react to your new lifestyle and will indirectly “ask” you to take more care of it. From the subconscious you will take care of nutrition and you will become better aware that sleep helps you decisively in restoring the muscles.

Nutrition is one of the most important and vital pillars of a runner’s life. We will also deal extensively with what it means to be a proper nutritionist for a runner and so you will find out everything you need to know in order for your will to be helped also by scientific or medical factors. Until then, don’t forget: a balanced diet, combined with rest and smart workouts, will help you achieve the performance you want in your new athletic life faster.

Is drinking water while running bad?

When attending the first races, it is common for beginners to feel apprehensive about the details of the event, such as chip withdrawal, start time, where to park etc. Another moment considered “strange” by novices is the passage through the hydration posts.

It is a fact that fluid intake is critical, especially in a competition. However, calm will also be helpful when quenching your thirst, ensuring the success of your participation. “There is not much secret for this moment. Usually people get scared, and that’s not the right attitude.

The runner has to be smart, to see at which post on the hydration path there are fewer people, less mess. The danger is to drown and end up disrupting your race and that of another teammate .

Other important tips can also prevent accidents. When you can get your glass of water, it is not recommended to open it all the way, but just make a hole, preventing the runner from taking a shower and getting your clothes and even your shoes too wet.

This also reduces the chance that the runner will choke on the water, as enough will come out for a sip. ”

The way you will get rid of your glass is also important. “The runner must also be aware that only a glass of water, even empty, can cause an accident. It is indicated that the cups are thrown on the side of the road, not getting in the way of anyone ”, compels the coach.

The right amount of water

Through studies, it has been recommended that every runner should hydrate every 3 km with only a few sips, not a full glass of water.

Also, it is important that the athlete does not feel thirsty during the competition. “Feeling thirsty during the test shows that the body is suffering because it misses the water.

This sensation should be avoided by taking a few sips of water or isotonic during the competition ”, explains Lopes.

But if there are errors in the race time, the pre and post race moments should also be handled carefully. “Before the tests it is necessary that the runner has a little hydration of water, avoiding thirst in the first few kilometers and generating despair for the arrival of hydration posts,” .

After the test, a simple account can clear up any questions related to hydration.

The athlete can weigh himself before and after the race and the resulting weight difference means the amount of fluid in ml that must be replaced. That is, if the weight difference is 500 mg, a replacement of 500 ml of water or isotonic is required.