Tip 1: Build up slowly
Anyone who is a little sporty can, in principle, run twenty kilometers in twelve weeks. I wouldn’t recommend it for someone who has only been sitting in their armchair so far. Then twelve weeks is too short a period, because it involves a considerable distance and several hours of intensive exercise. But those who exercise regularly, for example badminton, padel or something else twice a week, can certainly still start. So you don’t have to be a runner yet. Build up slowly in the coming weeks, starting with about five kilometers twice a week and increasing the distance each time. These walks may be performed slowly. It’s about increasing endurance. On the website of the 20 kilometers through Brussels you will find a training program for twelve weeks of preparation.
Tip 2: Train in group
Group initiatives can be an additional incentive to run regularly. Consider the training sessions of the Brussels Athletics Association or other jogging clubs in the city. It’s about gradually doing longer distances. That doesn’t have to be twenty kilometers: anyone who can run 12 or 15 kilometers can reach the twenty kilometer mark. So try to run ten to twelve kilometers several times in the weeks before the race. A good tip for this is to do a shorter street run of ten kilometers. For example, the 10 kilometers of Uccle will take place on April 14.
Tip 3: Try a hill
The 20 kilometers from Brussels ends with an uphill climb and that is a real challenge for many participants. So don’t just train on flat slopes or streets, but look for different courses. For example, it is good to occasionally walk in a sloping park or the Sonian Forest. In terms of food and sleep, I recommend an overall balanced lifestyle. And of course you need good footwear with sufficient cushioning. It’s mainly about your own health. Every year many casual runners register, who only exercise a few times a week. You know your own condition best.
2024-03-03 06:44:23
#training #kilometers #tips #running #coach #Chris #Van #San
