Things that a long distance runner should know

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The long-distance races in track-and-field can be gruelling and sometimes hard to finish. According to Shadrack Hoff – South Africa’s 5 000m, 10km and 15km road champion – there are a number of things that go into training and racing in order to be successful. Hoff said athletes should be motivated and know what they want to achieve.

Here are tips from Hoff on things that long-distance runners should know:

• Discipline: A middle-distance or long-distance runner should always have discipline. When an athlete prepares for a race for three months, they can easily lose the fitness in two days if they are not working.

• Athletes need to have a good team on their side, supporting them and motivating them through everything. A person that runs is like a car. You can’t only run on petrol, you have to have other supplements that you run on and always maintain your body, However, you can get natural athletes that can run without using anything else.

• Sit down and plan. You don’t necessarily always have to race and forget to train. An athlete should have more training than racing, that way, you are able to maintain your momentum. Since I started working with Donavan Wright, who is a former double gold medalist in the Comrades Marathon, my whole training programme has changed. I am even back to square one, and the structure is perfect. We have written down a plan for the whole year and what we would like to achieve from the training. And because of that plan, I get motivated every day. Donavan motivates me.

• Watch your diet. As an athlete, it’s important to know what is good and what is not good for your health. The way you eat might affect your stamina, or your momentum. Eat right and avoid heavy food.