Wings for Life World Run

Arslan’s top tips for the Wings for Life World Run

Turkish ultra runner Ahmet Arslan shares his top 10 training tips ahead of the WfL World Run 2014.

Multiple European Mountain Running Champion Ahmet Arslan knows a thing or two about preparing and peaking for races, so we thought we'd find out what he has to say about getting in shape for the forthcoming Wings for Life World Run.

With still almost three months to go until the race on May 4, there's plenty of time to sign up and train for the big day.

The highly decorated 27 year old from Gazipaşa, Antalya, shares his knowledge below and compatriot Naz Aydemir Akyol tells us here why we should all enter the run.

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1. Remember to nourish the body
Ahmet Arslan perfoms at Red Bull Sıkıysa Yakala at Alanya in Antalya, Turkey on Oct 26rd, 2013

1. Remember to nourish the body

Nutrition before a run is very important. The best practice is to eat two to three hours before a run, so as not to experience discomfort.

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2. Carbs and protein the key
Ahmet Arslan performs at the Red Bull Sikiysa Yakala in Antalya, Turkey on Oct 26th, 2013

2. Carbs and protein the key

Easily digested food with a low oil ratio, rich in carbohydrates and protein beforehand will allow for free movement during the race and jumping will be a piece of cake!

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3. There's still time to start training
Ahmet Arslan training for the European Mountain Running Championships in Turkey on July 1st, 2011

3. There's still time to start training

You can start jogging workouts 80 to 90 days before the competition for an ideal preparation. Even if you don’t have that long to prepare, jogging a few times a week or even walking will improve your performance.

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4. Take a break
Ahmet Arslan seen in Istanbul and Bursa, Turkey on May 7th, 2011

4. Take a break

Resting is just as important as training and nutrition in preparing for a race. Resting after workouts and before the race will have a positive effect on performance.

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5. Stay hydrated
Ahmed Arslan taking a break at the Kulm before running at Red Bull 400 in Tauplitz/Bad Mitterndorf, Austria on September 25th, 2011

5. Stay hydrated

Don’t forget to consume fluids. You can consume fluids until 30 to 40 minutes before the run.

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6. Work it out
Winner Ahmet Arslan performs at the Red Bull 400 in Bad Mitterndorf, Austria on May 19th, 2013

6. Work it out

Fitness type workouts will be very beneficial for your run. How? Engage in workouts that will increase your muscle strength and improve your endurance. These will improve your running performance.

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7. Don't get distracted
Ahmet Arslan and competitors perform at the Red Bull Sikiysa Yakala in Antalya, Turkey on Oct 26th, 2013

7. Don't get distracted

Concentrate on your own run during the race. Consider your current performance and try to spread it out to the whole race. But of course, you should also take your competitors into account.

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8. Pace yourself
Ahmet Arslan training in Istanbul and Bursa, Turkey on May 7th, 2011

8. Pace yourself

It’s not good to start the run with a very slow or very fast pace. Starting slowly costs you time, while a fast pace may cause lactic acid accumulation and premature fatigue. It is beneficial to start at a medium pace. Athletes can adjust their pace better during the race.

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9. Increase your sleep
Winner Ahmet Arslan performs at the Red Bull 400 in Bad Mitterndorf, Austria on May 19th, 2013

9. Increase your sleep

You should sleep for eight or nine hours a day to rest sufficiently until the race. Sleeping hours should be regular. Sleeping and waking up at the same time every day is very important.

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10. Focus on achievable goals
Ahmet Arslan performs at Red Bull Dolomitenmann 2012 in Lienz, Austria on September 7th 2012

10. Focus on achievable goals

Set a target for yourself. Set a kilometre target time that you believe in before the race and convince yourself to do this. If you’re mentally convinced about your goal, the better your chances of achieving it.

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