Your training for the long run depends on the event. Long runs normally start from 5k. Most of the times the long runs are done at conversational pace. There are many benefits of these long runs. Long runs help in strengthening your muscles, helps in burning calories, develops you both physically and mentally.
Tips for long runs
There are a few important tips that could be helpful for your long run.
- Avoid chafing
It is advised to wear synthetic socks or a cool max, T-shirt and comfortable shorts which easily absorbs the sweat. You are advised to use the anti-chafing products during your run( between thighs, under arms and nipples etc). It is better if you avoid chafing products before your run if you want to prevent the inconvenience. - Do not stay rigid
A few of the runners get tensed and they start sweating. Some amounts of their energy is lost in the form of sweat. So they start feeling giddy and might faint. If you want to avoid tension, you can warm up yourself. You are advised not to stay rigid just before your run. Remain loose, that is, make yourself comfortable by relaxing your muscles. Make sure that you do not hold on your fist tightly during your run. - Distance
Since you are going for a marathon race you might be aware of the distance of the run. You would have gone through some training as you are appearing for a marathon. You should have some basic skills of running and know some of the techniques that are used during the run. On the day of run you might feel that the distance is too long. So you need to manage the time along with the distance before the run. Planning helps you to reach your goal in an easier manner. - On the race day
Never experiment new things on the race day. Experimenting involves usage of new shoes for your run etc. You can experiment on gels and the sprays that you might use while running. - Take a break
As it is a long run, you can divide your race distance into two to three sets and take breaks during your run. Most of the runners appearing for the long run usually take small breaks during their run. People usually run slow during the long runs. - Select the softer surfaces
While running you are advised to choose the softer surfaces. Your race might become complicated if you do not choose the softer surfaces. - Find out a group
When you run with other group of runners, you might not feel strained. You can find out a group while running and run along with that group. You seem to cover longer distance when you go with a group.
