How to Run Longer

source: www.wikihow.com

This can help you to run longer and faster and have energy to burn afterwards.

Steps

1)Pick a time later in the day if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.)

2)Eat well the day of your run. Don't just gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run.

3)Make sure that during the day you stay well hydrated, but don't just drink water. Make sure you include electrolyte beverages (such as Gatorade). Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves.

4)Have something to keep your mind occupied, like a music player for example. Sometimes, just going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head.

5)Make sure you stretch well and are nice and warmed up before you start. Then just get out there and do it.

Tips

1)Make sure you have a good pair of running shoes with good support for your arches. Injury is very possible if you don't use proper equipment.

2)Don't start out too fast, it will adversely affect you towards the end of the run.

3)Drink plenty of milk to help keep strong bones and muscles. But not right before or after a run.