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Running strategy: how to reach your goal

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Taking part in a long-distance race requires not only physical preparation, but also a smart race strategy. Here are some valuable tips that can help you plan your race and make it a success.

Preparation

A few basic points are recommended as preparation for an endurance run. These include organisational points such as planning enough time for your journey so that you are not stressed before the run. Plan enough time on the morning of the run to prepare for the day in peace and quiet. Eat plenty of breakfast, even if you don't feel like it - you will need the energy reserves.

Before the start

Leave yourself enough time for a warm-up, top up your fluid stores and go to the toilet. Plan this so that you have enough time to line up in your starting block in the desired position. If you are aiming for a fast time, orientate yourself towards the front of the starting block. This way you won't have to overtake too many runners unnecessarily, as this will cost you energy. If you are not yet able to run such fast times, orientate yourself towards the back of the starting block - this way you will feel less stressed if many runners overtake you shortly after the start.

Choosing the right running clothing is also crucial to feeling comfortable during the race. Make sure you adapt to the weather. Don't dress too warmly, as your body will generate a lot of heat during the run. Too much and non-breathable clothing increases the risk of your body overheating during the run.

Smart start: Don't start too fast

One of the most common sources of error in long-distance running is starting too fast. It's tempting to get carried away by the energy and euphoria of the crowd and to burn yourself out at the start of the race. However, it is important to start at your own pace so that you still have enough energy available later in the race. If you're already at your limit in the first 5 to 10 kilometres, the rest of the race will be incredibly tough - both physically and mentally. A good way to control your pace is to use tools such as pacemakers, sports watches and pace bracelets. These will help you to maintain your planned pace and avoid wasting energy unnecessarily. This assumes that you know your realistic target time and your target pace before the run. Determine how much time you want to run per kilometre and try to stick to the plan as much as possible. At our Runner Expo you can have a pace wristband with your times per kilometre printed on site. You can find out which pacemakers are running in which block here

A popular strategy for long-distance runs is so-called "negative splitting". This involves running the second half of the race faster than the first. This requires a well-controlled pace at the start as you have to pace yourself, but rewards you with a strong finish and the knowledge that you have managed your energy reserves wisely.

Food and drink: nothing without testing beforehand

An appropriate nutrition and hydration strategy is crucial for long-distance running. It is important to test in advance which foods and drinks you can tolerate during the race. Make sure you try different food options during your preparation. Plan in advance how often and when you want to eat and drink during the race. Don't wait until you feel hungry or thirsty, as this could be a sign that you are already dehydrated or low on energy. Click here for the nutrition plan and valuable nutrition tips.

Mental strength: maintain a positive attitude

A long-distance run is not only a physical challenge, but will also challenge you mentally. Keep positive thoughts in mind during the race to keep you motivated. Break the race into smaller stages and reward yourself when you reach milestones. As your run draws to a close and your energy wanes, try to soak up and enjoy the atmosphere of the spectators. Visualise successfully crossing the finish line to keep your focus. You'll get there!

Overall, a half marathon or marathon requires physical as well as mental and organisational preparation. Remember that every runner is unique. It is therefore advisable to try out different strategies during training to find out what suits you best. It may not work the first time. Don't let this discourage you, but keep trying - you will find your strategy.