Before you start on your path on becoming a successful long distance runner, you will need to follow some simple steps. First off, eat carbohydrates in proportion, but don’t make yourself very full; just enough to satisfy your body. Remember your body can be compared to a car: the more fuel you put into your body, the longer you will last. Secondly, make sure to stretch for at least 10 minutes prior to your run. Thirdly, bring at least one water bottle with you. Lastly, get motivated and prepare to clear your mind of everything but the road ahead of you.
During the Run
Once you have already started your run, you want to keep a light jogging pace since you are still a beginner. If you feel cramps or have a hard time breathing, stop and walk a normal pace in order to catch your breath and even your heart rate out. The second you feel thirsty slow down a little and take small sips of water–don’t simply jug the water bottle. The reason why long runs are difficult is because you are constantly going at a monotone rate and are focusing your attention on already finishing, rather than simply enjoying your run. What helps to keep you motivated and running is fast pace music, such as dance, techno ,electro, pop and rap. Start off running for 30 minutes and then once you feel you can add time, add by small increments, and results will show quickly.
After your run
First pat yourself on the back for completing the run. Whether this is your first run or your tenth, you always have to give yourself credit that you got out of your house and went to exercise. Don’t stop and never give up. If you set a routine, it will be a ritual for your body. Make sure to eat a healthy full-sized meal after your run such as lean chicken and steamed vegetabls. Your body just burned a lot of calories so refueling your body is mandatory. Now for one of the most important parts of your run: stretch for 10 minutes like you did in the beginning of the run because this will allow your muscles to release all the muscles that are tense so you wont feel as sore in the future.