How to prepare for a Long- Distance Walk or Run

Take on the Great Ocean Road Run with confidence by following these tips.


Set Goals and Plan Out a Training Schedule
Setting goals is an essential step in preparing for a long-distance run. Determine the distance you want to cover and set a realistic time frame to achieve it. Create a training schedule that includes regular running sessions. Start with shorter distances and gradually increase the
distance and intensity of your runs. Consistency is key, so stick to your schedule and make adjustments as needed.

The Great Ocean Road Running Festival offers a variety of distances for all ages and abilities. The High Sierra 12km Trail Run offers a challenging yet achievable distance if you want to test your endurance and build mental resilience.


Dress Appropriately

Choosing the right running gear is crucial. Invest in a pair of quality running shoes that provide proper support and cushioning. Consider getting a pair that is specifically designed for long distance running.

Wear moisture-wicking clothing to stay dry and comfortable throughout the run. Dress in layers as the weather can be unpredictable, and don’t forget to protect yourself from the sun with a hat, sunglasses and sunscreen, ensuring you reapply every 2 hours. Carrying a suitable High Sierra backpack can be a great option for storing your running essentials like water, energy gels and extra layers of clothing.


Nutrition and Hydration

Fuel your body with a well-balanced diet leading up to the run. Be sure to incorporate carbohydrates, protein and plenty of fruit and vegetables into your meals. Proper nutrition is essential for optimal performance and recovery during long-distance training.

As you prepare for the run make a mental note of all the refill stations along the race and ensure you’re equipped with a water bottle or refillable hydration pack to stay hydrated throughout your run. Additionally, consider energy gels or snacks to replenish electrolytes and maintain energy levels.


Mental Preparation

Preparing mentally is just as important as physical preparation. Develop a positive mindset and visualise yourself successfully completing the long-distance run. Practice techniques like deep breathing and mindfulness to manage stress and anxiety.
Consider listening to your favourite music or podcasts during the run. Not only does it provide motivation, but it also enhances your focus and concentration, helping you stay in the zone throughout your run.


Rest and Recover

Listen to your body and pay attention to any signs of fatigue or pain. Make sure to cool down after each run by stretching and doing light exercises. This helps reduce muscle soreness and promotes flexibility. Consider using recovery tools like foam rollers or massage guns to relieve muscle tension.

Don’t forget the importance of rest and recovery in your training plan. Schedule rest days to allow your body to recover and adapt to the training load.


Enjoy the Run

Above all, remember to have fun and enjoy the day! Take time to appreciate the surreal panoramic sea-side views of the Great Ocean Road and immerse yourself in nature as you run through the forest filled tracks.

The High Sierra Team is looking forward to seeing you at the finish line!


This blog is the personal opinion and advice of the author and not official recommendations of High Sierra. Seek advice from professionals and experts if in doubt.



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