subject: How To Make Your Long Run Easier? [print this page] Long-distance running is as well as a mental challenge and it is also a physical test of strength and fitness. There are some runners who find that their body is ready to run longer, but it's too tough mentally to keep going. When you are running alone, give yourself a pep talk. Assure yourself that you're not actually tired -- you're just mentally fatigued and you can push through it. If you're performing your longest run ever, remind yourself how proud you'll experience when you're finished. The most complicated part of your marathon training is your long run, especially as the mileage creeps towards 20. There are several tips that you can follow to make your long runs easier and more comfortable, and in this way you can prepare yourself for marathon day. Start experimentation with various foods, such as energy gels and chews, and clothes so you can be aware of what works for you. Your principle is to find your favorites now, so you're not trying anything new on race day.
Wear smooth cloths and avoid Chafing at the time of running. It is essential to use Body Glide, Vaseline, or similar type of anti-chafing products on feet, under arms, between thighs, nipples, etc. to prevent chafing and/or blisters. When you are running wear Cool-max or synthetic blend socks, shirt, and shorts that wick away humidity.
The runners have to stay loose at the time of running. Some runners when start to get fatigued after a certain period, get tense in their shoulders and arms, which is leading to neck and back pain. By shaking out your arms and shoulders on a regular basis you can prevent tensing-up and slouching. Also, make sure you don't ball your hands up in a tight fist -- which tightness will spread out up to your arms, to your shoulders and neck.
At the time of a long run it is essential to take a walking break. You do not have to feel wrong or guilty if you stop or walk to get the fluids down during your long run. Many people walk through water stops in marathons and taking a small walking break gives running muscles a speedy relax, so you'll feel more keyed up and refreshed when you start your run again.
Another important tip is to run on a Softer Surface. When you are running it is important to try to run on a softer surface, like a hiking trail, for at least part of your long run. A muddy path is gentler on your body than tarmac or concrete, and running on it will help you to make a full recovery after your long run.
