Running Tips - Getting Through Long Distance Training Runs

An important part of your training for longer distances such as marathons and half-marathons is your long runs

. These runs are crucial to getting in physical shape for your upcoming race. They are also important to you mentally to know that you are well-trained and ready to take on the distance. Here are some tips to help you through your long runs.

First of all, you want to make sure that you are wearing the proper clothing. Wear running clothing made out of technical materials such as Cool-Max. These materials have moisture-wicking properties in them that will help keep you comfortable during your runs. They wick your sweat away from your body. This is important to keep you feeling dry as you run. This will help prevent chafing. Also, make sure that you are wearing moisture-wicking socks to prevent blisters.

Be smart when you run your longer distances. Remember to only increase your weekly mileage by 10% from one week to the next. You want to build up to your longer distances slowly to prevent injuries. Also, run your longer runs slower than your usual runs. When you first start running longer, it will take a lot of energy to stay out there. After your body gets used to the longer distances, you can work on running faster. But, it is true that slow and steady will win the race.

Make sure that you are staying hydrated during your longer runs. Drink 16 ounces of water about an hour before you head out. Then, stop drinking until you head out the door. At that time, drink about 4 ounces to get started. When you are out on your run, a good rule of thumb is to drink about 4-6 ounces of water every 30 minutes. If you are running for longer than 1 hours, you should make one of your drinking stops a sports drink to replace the electrolytes that you will be losing.

Make sure that you are keeping up proper running form. Some runners, when they get tired, will start tensing up their shoulders, arms and hands. Make sure that you are staying loose. You can shake out your arms every so often to be sure to stay that way.

If you need to take a walking break - that's alright. In fact, many runners incorporate regular walking breaks into their runs. It rejuvenates them and helps get them through their long run. The important thing is to make sure that you can do the distance.

During your run, don't think of the mileage that you have left to do. Play mind games with yourself. I do this all the time. If you are running 15 miles and you've already run 5, don't think, "Gosh, I've still got 10 more to go". Instead, think, "wow, I'm already 1/3 of the way done". I know it sounds funny, but it does work.

Another mind game is to break your run up in chunks. If you are stopping every 3 or 4 miles for water, you can say, "Only 1 more mile until my water stop". These mental games may sound goofy, but believe me, they do help.

by: Judy Mick

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