When you enter an endurance event, you know that, come race day, there’ll be a point where you’re going to have to dig deep and lean into determination. But you can’t rely on grit alone.
Give yourself time
Dr Aadil Khan recommends signing up well in advance, so you have enough time to reach the full distance in training before race day. He says give yourself at least 12 weeks to train if you’re new to endurance events. “The first thing to do is gradually increase your distance and time,” Dr Khan advises. “This will help you to improve steadily, building up physical and mental stamina.”
Have a solid strategy
“This includes a structured training plan, rest days and keeping on top of food and hydration. Listen to your body when training to avoid injury and determine which areas need the most work,” says Dr Khan. He says one of the most common mistakes people make when entering their first endurance event is overtraining. “Athletes do not always appreciate the importance of recovery and the physiological adaptation that takes place during this time, but it is an essential component of training,” he says.
Mix it up
Training for an endurance event is not just about clocking as many hours of the activity (say, running or cycling) as possible. Dr Khan suggests dedicating three non-consecutive days a week to the actual activity and supplementing those with strength training. “Strength-building exercises should be performed every other day to build muscle endurance. Rep ranges should be between 25 to 50 reps of each with lighter weights to build endurance.”
Stay healthy
“Heavy training can leave you vulnerable to illness,” cautions Dr Khan. Adding supplements to your nutrition strategy can help. “A daily multivitamin can help provide a good foundation as it protects you when you’re experiencing stress and sleeping poorly. Vitamin C is known for its ability to boost the immune system. Zinc helps activate your natural antioxidant defences. Probiotics are important for gut health. They help strengthen your gut bacteria and reduce the growth of harmful bacteria. Your body uses amino acids, the building blocks of protein, to create immune cells and help them function. Studies in endurance athletes suggest consuming 1.2-1.4 grams of protein per kilogram of body weight every day is ideal.”
Never skip rest day!
If you’re following a good programme, it will include recovery weeks and rest days – don’t ignore these, as they serve a purpose. It’s also important to taper training leading up to the endurance event. “A week before the event, if you’re not fit enough, you’re not going to get fit enough, so rest the week before and just try to eat and sleep well,” says Dr Khan.
Also read: How to prevent injuries while exercising
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