Long-distance running is a well as mental challenge and also it is a physical test of strength and fitness. Several runners discover that their body is willing to run longer, but it’s too hard mentally to keep going. Give yourself a pep talk, if you’re running alone and struggling. Assure yourself that you’re not physically tired. Actually you’re just mentally exhausted and you can push through it. If you’re doing your longest run ever, remind yourself how proud you’ll feel when you’re finished. The most challenging part of your marathon training is your long run, especially as the mileage creeps towards 20. Several tips you can follow to make your long runs easier and more comfortable, and you can prepare yourself for marathon day. Start experimenting with different foods, such as energy gels and chews, and clothes so you can figure out what works for you. Your objective is to find your favorites now, so you’re not trying anything new on race day.
Be smooth and avoid chafing. At the time of running wear Cool-max or synthetic blend socks, shirt, and shorts that wick away moisture. Use Vaseline, Body Glide, or similar anti-chafing products on feet, under arms, between thighs, nipples, etc. to prevent chafing and/or blisters.
You have to stay loose at the time of running. Some runners when start to get exhausted, get tense in their shoulders and arms, which is leading to neck and back pain. By shaking out your arms and shoulders regularly you can prevent tensing-up and slouching. Also, make sure you don’t ball your hands up in a tight fist — which tightness will radiate up 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.