Is it safe to sign up for a race that is farther than you have ever run? Yes. As a general rule of thumb, if you can run 2/3 of the goal distance at one time during your training phase, you should be able to complete the total race. There are, however, other factors that will determine how easy or hard that race day is for you. Below is some of the main training elements you should consider before your race.

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• Muscle Fitness - In the spectrum of running intensity, distance running is much lower than the intensity of a sprinting form of running. The muscles needed for this lower intensity running can source the majority of their energy aerobically. This means that they use oxygen from breathing as the primary energy source. They can go much longer than the fast twitch type muscles used in explosive and faster running forms. Increasing this type of muscle fitness requires wearing them out, breaking them down, and then giving proper nutrition and recovery time. This takes many sessions of going for a long distance. If you are aiming for a faster time or pace, you will need to train the different muscle types to work more in sync together. Initially, this will take an extreme amount of mental focus in your running form, constantly assessing the muscle use in each step. The difference of 5 pounds of force per step can make a dramatic difference over a long distance. There is also a major difference in energy requirements if you are using your lower legs to give that extra 5 pounds instead of using your upper leg muscles to give that extra 5 pounds. This is where the complexities of the wide spectrum of run forms becomes very apparent. The slope you are running on, the temperature you are in, your diet, the shoes you’re wearing, the speed you are going, the calmness of your breathing, which part of which muscles you are using, and numerous other factors will alter your overall running ability. Most of perfecting this Art of Running just takes conscious effort over time, making subtle changes and reassessing.

• Cardio Vascular System (Aerobic Engine) - The heart health is critically important for your distance goals. Any goal you make should consider how capable your heart is. Age and diet are large factors that can affect your cardiovascular health. During your training, pay attention to how your body adapts to different distances. You can strengthen your system, but it takes consistency. Many of your runs should be at a lower intensity, primarily to give your heart a workout. Faster and longer runs give your working muscles a workout but can also inflict damage to the heart if over done without proper recovery time. Take care of your heart, while pushing yourself to become better.

• Pace Plan - There are multiple methods to identify your ‘goal pace’ during training. Pacing Chart. Some choose a pace based off of their max heart rate, and others choose based off of their current running times. It’s okay to train for a speed faster than you have ever done. Many people run better on race days with all the other exciting elements involved. If you are going for a faster pace than you have gone before, make sure that your body can physically take the steps at that pace, even if only for a short distance. Practicing this pace once or twice a week will help you develop the muscle memory to more easily run at that pace. Focus on form that uses the proper muscle types that are more suited for endurance, slow twitch muscle fibers. Initially, this will take a lot more conscious effort to maintain a new pace and stay consistent over a specific distance. The key to this process of Gear Building is to get into that pace and stay in it, step by step, consistently for a specified distance, such as a quarter mile, 1 mile, or 8 miles, depending on your goal distance.

• Nutrition - All physical training includes the need for proper nutrition. Distance running can cause a lot of breakdown to your body, which means your body will need a lot of building blocks to keep your muscles rebuilt and working strong and long. Protein, especially with full amino acids, is a friend of building muscle fitness and long-term energy. Carbohydrates and Fats are friends for energy. A healthy blend of all three is common amongst many distance runner diets. Carbohydrates are great for delivering quick and readily available energy to your muscles, while fats are great for providing energy for 6 hours or later. Overall, making sure you consistently feed your body will give you the necessary fuel for muscle rebuilding and the action of running itself.

• Gear - The most important piece of gear you will have is your shoes. There are multiple different styles out there, but shoes designed specifically for running will make a large and instantly noticeable difference in your comfort, speed, distance, stability, and protection. Shoes designed for the trail may not have as much cushion as road shoes do, but they will give more protection against oddly shaped objects in your path. Road shoes may assist you in taking a flat and consistent step but can cause instability in the constant uneven surfaces of a trail. Beyond the different terrains that shoes are designed for, there are also major differences in the requirements of different running forms. Not everyone lands on their foot the same way, so shoe padding is dispersed differently because of this. Some have extra cushion in the heel, causing it to sit higher than the toes, where others are more evenly balanced from heel to toe. Many shoes also have a toe box that is narrower than the natural human toe mobility range. It is normal for many people to wear shoes that are narrow, but some runners love the wider toe boxes so their toes can spread out more naturally. Many shoe stores can measure your feet and find shoes that will help for your feet, just make sure they know the types of distances you are looking to run. Even with the ability to measure your feet, the only way to know if the shoe will work for you is to tie it to your foot and go for a run.