20 km run: Your ultimate guide to success!

Running 20 km sounds tough, doesn't it? 

But it is the secret weapon of marathon runners!

Whether you're an experienced runner or a newbie looking to improve your performance, a 20km run is very rewarding. Not convinced yet?

Then find out now why you should lace up your shoes and get running!

1. why actually run 20 km?

Why run 20 km? It's simple: it's the perfect endurance challenge! Enough to push you to your limits without overexerting yourself.

If you run 20 km, you can enjoy the long run without the stress of a marathon. Imagine tasting the chocolate in a cake mix without baking the whole thing. It also builds aerobic endurance, transforms you from a couch potato to a sprinter and boosts your mental strength.

Fun fact: The "runner's high" is more pronounced on longer runs like 20 km. Endorphins, dopamine, serotonin... your brain throws a feel-good party!

A 20 km run is also good for endurance training. Your mitochondria are humming, the capillaries dilate and the oxygen supply is improved. During long runs, fat is increasingly used as an energy source when glycogen stores are depleted. You store more Glycogen, which will help you on future runs.

2. preparation: training plan for 20 km run

Training for a 20 km run is like a dance routine, not a Boot camp. Gradually increase your running performance and take rest days. It's about rethinking your running behavior and learning the art of pacing.

Start with shorter runs and carefully increase your weekly mileage by 5-10%. Regularity is key - to prevent injury and build endurance. Remember that the long run should not exceed more than a third of your total weekly mileage. This helps to control the load.

Think of your training week like a menu. Easy runs as a staple, tempo runs for momentum and a long jog to improve your endurance. Add variety with intervals.

Cross-training and strength exercises are also important. They strengthen the muscles and protect against injuries such as runner's knee. Injury risks can increase exponentially, especially for runs between 30 and 34 km, so a 20 km run is a safer distance.

Effective plans keep a balance between light and heavy days. Use recovery weeks to rejuvenate body and mind. Remember: recovery is not a break, it's part of training!

3. the right diet for running 20 km

The right diet is crucial for long runs. Opt for slow-release carbohydrates and skip the pastries. Whole grain products, fruit and vegetables provide long-lasting energy. In a marathon, it is particularly important to be able to use more fat as an energy source.

Hydration is important. Water is the be-all and end-all, but electrolyte drinks also help on long runs. Energy gels or chewing gum provide the necessary boost during the run.

Test your nutrition plan during the Trainings. You don't want any surprises at the ten-kilometer mark. Have a light breakfast before the run. After the run, treat yourself to a protein-rich meal to recover.

4. tips for mental strength when jogging 20 km

A 20 km run is also a mental workout. It's important to stay in the "zone". Music helps - create a playlist that lifts your mood and gets the adrenaline pumping.

Use visualization as a weapon: imagine yourself crossing the finish line in all your glory. Positive affirmations protect you from doubts. Mantras such as "Every step is strength!" work wonders.

Running buddies or community events offer support. Mental practice creates a basis of trust. Plan every challenge in your mind before the run.

5. the running day: tips for completing your 20 km

It's race day!

Nervousness is normal - think of it as butterflies in preparation. Sleep well. Wake up ready, because the real race day beats any dream.

Enjoy a light breakfast in the morning. Arrive early to soak up the energy. Calm your mind while you lace up your shoes.

Rest days are important to achieve optimum fitness. Even recreational athletes should Plan at least two rest days per week.

You should not sprint at the start line. Find a comfortable pace and listen to your body. Drink if you are thirsty and stretch if necessary.

Concentrate on your "why". Visualize the finish line. Enjoy the camaraderie among the runners - exchange smiles and encouragement.

Revel in your triumph after the run. Reward yourself with a stretching exercise or a smoothie. Couch potato with a movie? Fully deserved! Your 20 km run is not just a milestone, but the culmination of ambition, laughter and self-reflection.

Are you ready to put 20 km into action?

Lace up, tackle the journey and let the fun begin! 

The best thing to do afterwards is to jump straight into the lake or take a Ice bath 😉