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If you’ve never been quite the fastest athlete in school, but want to be fit, your training may lead to your first 10km race and your first half-marathon. This training will also help you to lose weight if you are overweight.

The ideal body type: The thinner and shorter, the better. However, anybody can start a gradual and progressive training programme.

Physical requirements: A long-distance athlete must have extremely strong core muscles for good balance and posture, a good sense of rhythm and good lung capacity. Who should opt for another sport: If you are very muscular, bulky, overweight, lack self-dicipline, or have very limited lung capacity, rather opt for another sport. If you have self-disciplne, you can do it.

Type of exercise needed: Lots of cardiovascular exercise and strenghtening expercises for the muscles of your stomach, trunk and back. You need to start running or cycling at least three times a week to improve your cardiovascular fitness, and gradually include fartlek runs and speed drills.
 

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