How to Run Longer

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Guiding steps to achieve greater running distances

Steps

1. Pick a time later in the day if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.)
   
2. Eat well the day of your run. Don't just gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run.
   
3. Make sure that during the day you stay well hydrated, but don't just drink water. Make sure you include electrolyte beverages (such as Gatorade). Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves.
   
4. Have something to keep your mind occupied, like a music player for example. Sometimes, just going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head.
   
5. Make sure you stretch well and are nice and warmed up before you start. Then just get out there and do it.
   
6. When you run long distance try to keep even breathing. Example: 3 steps breathing in from your nose and 2 steps breath out of your mouth.
   

Tips

• Make sure you have a good pair of running shoes with good support for your arches. Injury is very possible if you don't use proper equipment.
  
• Don't start out too fast, it will adversely affect you towards the end of the run.
  
• If you are running with a friend try not to talk since talking moves your face muscles and depletes oxygen
  

Warnings

• Consult a physician before you attempt to go out. But with the right pace, almost anyone can enjoy the benefits of a long run.
  

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• How to Run a Marathon
  
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