getting ready
ending human traďŹƒcking one step at a time
what you’ll n tickets don’t forget to arrange your travel to the start location and back home from the finishing line. Buy your tickets, fill your tank, print your passes.
if you like to do your research and know where you’re going or at least running through check out some destination guides. Amaze your fellow runners with topical facts and cultural gems.
ensure you’re fully equipped for all the road is going to throw at you. Choose the right running shoes, equipment and clothing to keep you comfortable, safe and injury free. See our equipment guide over the page.
music for those moments when only an inspirational playlist will help you go the distance.
currency if you want to purchase anything en route, a postcard or two perhaps? not just for sunbathing. During our inaugural In The Long Run temperatures exceeded 40 degrees celsius. Be smart and pack your sunnies.
like the traffickers who’s routes we’re running, remember that we’ll be crossing borders. Make sure your passport is valid and check your travel insurance.
eat plenty of carbs
try sports massage
you should be eating about 65-70% of your calories from carbs in the days leading up to your race but don't stuff yourself at dinner the night before.
sports massage can give a boost to your training. Try a full leg massage every few months to help flush away toxins and repair muscle fibres.
train that core
hydrate, hydrate, hydrate
regular core training will work the muscles in your abdomen which control posture and support the rest of your body. A strong core will help prevent injuries and make you a better runner.
staying hydrated is really important because a lot of fluid is lost through sweating. Drink regularly and try to stick to natural, caffeine free drinks like water and fruit juice.
plan your travel
trim your toenails
give yourself plenty of time so you're not nervous that you'll miss the start if something unexpected happens.
keeping your toenails neat and short will prevent them from hitting the front of your shoes, which can lead to injury.
don’t overdo it
stretch yourself
stay off your feet, rest and relax when you can. Try to de-stress and sleep well at night.
the best way to prevent muscle pulls and strains is with regular stretching and flexibility training.
be inspired
pack your bags
watch a film or read a book that you find inspiring or check out the In The Long Run stories about the people we’re running to help.
don’t leave packing to the last minute, ensure you have everything you need with a checklist of running and travel essentials.
shoes the most important bit of kit you need for long distance road running is your shoes. If you are new to running it can sometimes feel like there is a bewildering range of brands, designs and prices available but here are some things that will hopefully help you make your decision.
judging your foot type your feet fall into one of three main categories, and these are matched by three main categories of running shoes. The easiest way to judge your foot type is the wet footprint test by seeing what outline your wet foot makes when you step out of the shower. flat foot a solid footprint with no discernible arch - usually means your foot rolls inwards after it hits the ground and that you're likely to need the added support of a motion-control shoe. high arched foot the footprint has a narrow band connecting the front of your foot with the heel - generally doesn't roll inwards enough and needs a flexible, cushioned shoe. neutral foot the footprint has a flare but shows that the heel and forefoot are firmly connected - should be matched with a stability shoe that has an equal blend of cushioning and stabilising features. Roughly 85% of runners have feet like this.
fit Fit is key when buying new running shoes, and that sometimes means buying shoes that are half a size bigger than your everyday shoes. A shoe that fits will feel snug but not too tight, both in length and width. Stand up when you're trying the shoes on and check that there's roughly a cm of additional room. The rear of the shoe should hold your heel firmly in place so that your foot does not move around.
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the best thing that your kit should provide for long distance events is the ability to wick away sweat, avoiding any discomfort caused by wet kit. But there are also specific things you should look for in all aspects of your training gear: socks basic sports socks will absorb sweat and move about in the shoe which will only facilitate blisters. For long distance running you could invest in some fitted running-specific socks. Anatomically (left and right specific) fitted socks with breathable fabric will reduce the incidence of blistering. shorts and shirts non-technical garments tend to be heavy to start with but can get much heavier with rain or sweat. This means that you're not only wearing extra weight while you run, but because they're not quick drying you'll also remain wet throughout your run. Look for fabric with extra ventilation at the key body zones (which differ from the men’s product to the women’s product). tights many women (and some men) will prefer a ¾ tight or short tight to conventional shorts in warmer weather. Many men will use a short tight, not just for the supportive lycra benefits around the major muscle groups but to prevent the chaffing that they may get when wearing shorts. jackets fitted, wickable, quick drying, lightweight fibres are the key things to look for in jackets to ensure they’re fit for your running needs.
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