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As experienced runners can attest, one’s first 100km (about 62-mile) run is almost always one’s hardest run. Besides being physically fit, participants must be mentally fit; truth be told, it takes a very special human to travel 100km on foot

The following tips will help runners to prepare for—and succeed in—their first 100km.


Eat Healthy and Eat Light

A healthy, light diet is an important ingredient in the recipe for running success.

One should absolutely not be emaciated or malnourished—these conditions are unhealthy, dangerous, and detrimental to running abilities. But it’s worth bearing in mind that 10 unnecessary pounds (about 4.5kg) can make running 100km much, much more tiring. Imagine carrying a 10-pound weight while embarking on the trek! That’s more or less what being 10 pounds overweight will feel like.

Don’t follow a crash diet, but be sure to eat healthy foods in moderation while training for a 100km.


Make a Schedule—and Stick to It

Making and sticking to a schedule is a must for prospective marathon runners—even those who’ve been running since their youth.

Physically fit individuals need to build up their muscles so that they can withstand the demands of a truly long-distance run. The sooner one begins training—the more time one has to train before a race—the better. Two and a half months is about the bare minimum one can successfully train for a 100km run, and that’s only if this individual begins the process in solid physical condition.

For others, try to run five or six days per week and increase the daily-run distance by about five percent each week. For instance, run 10km (about three miles) per day throughout the first week, six miles per day the second week, and so on.

It should also be noted that it will prove beneficial to fit in a longer run each weekend.


Arrange a Trial Run

Once again, this tip is easier to follow if a runner has multiple months to prepare for a 100km.

Arrange a trial run about one month out from the competition, and maintain a consistent pace while completing the entirety of the exercise. GPS devices are ideal for tracking distance and speed.

If necessary, training can be adjusted based upon how tough or effortless this run proves to be.

Running a 100km is incredibly challenging—and incredibly rewarding. Remember that every journey of 1000 miles begins with a single step. Between training and the race itself, this journey may be longer than 1000 miles, but the principle still applies!