From 5K to a full marathon: The best way to train for a long run

globalnews.ca:

marathon season brings a time of excitement and challenge for people of all levels.Marathon season offers a range of distances to run, from the quick sprint of a 5K to the ultimate endurance challenge of an ultramarathon. And the key to any race is consistency and careful planning, experts say.“Usually springtime is when people are starting to get outside and start running as it’s nice to be out in the fresh air,” said Lydia Di Francesco, a wellness specialist based in Ottawa.

“The biggest thing people need to be aware of when it comes to running is doing their research, especially if they’re beginners.”The reason for this precaution is to avoid injuries, as a running-related ailment can inflict significant damage to your body, Di Francesco told Global News.“People don’t realize that with running injuries, they can last a long time,” she said. “It’s not just like bumping into something and getting a bruise.”Lauren Roberts, a Toronto-based physiotherapist and running coach, said the crux of marathon training is running consistently.“There’s nothing else to cheat running.

So you just have to slowly improve every single tissue in your body’s resiliency towards that actual movement,” she said.There are strategies to help you stick to your running schedule, prevent injuries and successfully complete your race. Here are some expert tips on the most effective training methods for distances spanning from a 5K to a full marathon.Before embarking on a training plan, experts advise that setting a clear goal, whether it’s simply completing the race or improving your time, is the initial step.“There are definitely differences in terms of a beginner versus a seasoned runner,” Di Francesco said.