{"id":8063,"date":"2025-05-02T10:51:59","date_gmt":"2025-05-02T07:51:59","guid":{"rendered":"https:\/\/rezonans.com.ua\/?p=8063"},"modified":"2025-05-07T23:25:31","modified_gmt":"2025-05-07T20:25:31","slug":"zabih-na-dovhi-dystantsii-12-porad-vid-ekspertiv-dlia-novachkiv-ta-dosvidchenykh-atletiv","status":"publish","type":"post","link":"https:\/\/rezonans.com.ua\/en\/news\/8063-zabih-na-dovhi-dystantsii-12-porad-vid-ekspertiv-dlia-novachkiv-ta-dosvidchenykh-atletiv\/","title":{"rendered":"Long-distance running: 12 expert tips for beginners and experienced athletes"},"content":{"rendered":"<p><strong><span data-preserver-spaces=\"true\">Spring and summer are getting people more active, and more and more Ukrainians are starting to run in parks and prepare for marathons. This is the perfect time to learn how to improve your endurance. Experts have shared 12 simple recommendations that will help increase the distance without harming your health.<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">The London Marathon, which will take place this Sunday, inspires many eager to start their running journey. The spectacle of more than 50,000 participants on the city streets can be a powerful incentive for those not previously considered to participate in a marathon. It is worth noting that the basic training principles remain the same regardless of whether you are preparing for a 5K, 10K, half marathon, or full marathon.<\/span><\/p>\n<p><em><span data-preserver-spaces=\"true\">&#8220;Running is not only about speed or distance. It is also an opportunity to clear your mind after a hard day,&#8221;<\/span><\/em><span data-preserver-spaces=\"true\"> says trainer Gede Foster. Running is available to everyone, regardless of age or physical fitness; regular training improves heart function and reduces stress levels.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">12 tips to increase your distance<\/span><\/strong><\/p>\n<p><strong><span data-preserver-spaces=\"true\">1. Assess your capabilities<\/span><\/strong><span data-preserver-spaces=\"true\">. Start by recording your current results using apps and gradually increasing your distance by 10% weekly.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">2. Divide your workouts into segments<\/span><\/strong><span data-preserver-spaces=\"true\">. It&#8217;s easier to think about small distances than the entire distance.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">3. Don&#8217;t be afraid to alternate between running and walking.<\/span><\/strong><span data-preserver-spaces=\"true\"> The main thing is to increase the time spent in motion.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">4. Add strength training<\/span><\/strong><span data-preserver-spaces=\"true\">. Strong leg muscles will help avoid injuries when increasing loads.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">5. Invest in a trainer.<\/span><\/strong><span data-preserver-spaces=\"true\"> Professional support helps increase motivation.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">6. Choose the right equipment.<\/span><\/strong><span data-preserver-spaces=\"true\"> Comfortable shoes and clothing can prevent injuries and chafing.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">7. Drink water and eat properly<\/span><\/strong><span data-preserver-spaces=\"true\">. Dehydration can worsen results by up to 30%.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">8. Keep a training diary.<\/span><\/strong><span data-preserver-spaces=\"true\"> This will help track progress and avoid mistakes.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">9. Learn from your mistakes.<\/span><\/strong><span data-preserver-spaces=\"true\"> Every unsuccessful run is an experience and a step towards improving your results.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">10. Celebrate your achievements<\/span><\/strong><span data-preserver-spaces=\"true\">. Even small successes are worth celebrating.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">11. Set clear goals.<\/span><\/strong><span data-preserver-spaces=\"true\"> Written goals increase the likelihood of achieving them by 42%.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">12. Use visualization<\/span><\/strong><span data-preserver-spaces=\"true\">. Imagining yourself at a distance helps overcome fears and anxiety.<\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Why you should start running now<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Running is an affordable way to maintain physical fitness, improve health, and find emotional balance. Spring and summer are ideal times to start training and set new sports goals.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The topic of losing weight remains relevant for many. Many people ask what is more effective\u2014sports or diet. Studies show which of these methods most effectively leads to achieving an ideal figu<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spring and summer are getting people more active, and more and more Ukrainians are starting to run in parks and prepare for marathons. This is the perfect time to learn how to improve your endurance. Experts have shared 12 simple recommendations that will help increase the distance without harming your health. The London Marathon, which [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":8064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Long-distance running: 12 expert tips for beginners and experienced athletes<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rezonans.com.ua\/en\/news\/8063-zabih-na-dovhi-dystantsii-12-porad-vid-ekspertiv-dlia-novachkiv-ta-dosvidchenykh-atletiv\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:locale:alternate\" content=\"uk\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Long-distance running: 12 expert tips for beginners and experienced athletes\" \/>\n<meta property=\"og:description\" content=\"Spring and summer are getting people more active, and more and more Ukrainians are starting to run in parks and prepare for marathons. This is the perfect time to learn how to improve your endurance. Experts have shared 12 simple recommendations that will help increase the distance without harming your health. The London Marathon, which [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/rezonans.com.ua\/en\/news\/8063-zabih-na-dovhi-dystantsii-12-porad-vid-ekspertiv-dlia-novachkiv-ta-dosvidchenykh-atletiv\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0420\u0435\u0437\u043e\u043d\u0430\u043d\u0441 UA\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-02T07:51:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-07T20:25:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/rezonans.com.ua\/wp-content\/uploads\/2025\/05\/fsunny-coast-trail.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2010\" \/>\n\t<meta property=\"og:image:height\" content=\"1050\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u041f\u043e\u0440\u043f\u043b\u0435\u043d\u043a\u043e \u0421\u0435\u0440\u0433\u0456\u0439\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta 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