Q&A for How to Run Long Distances

Sugar gives you a quick release of energy, which is only good for short runs. Eat starchy food for a longer release.

Breathe through your nose and out through your mouth. Doing this helps you to get more air into your lungs and doesn't tire you as much as breathing in and out of your mouth might. It can also set a rhythm for you as you run and keep you focused on your breaths rather than on your fatigue.

Keep focusing on your breath and try to find a tempo between your breathing and your steps, depending on your speed. For example: Four steps while inhaling (through your nose) and four while exhaling (through your mouth). Time after time, your body will get used to it and you will start doing it without thinking about it. If your have strong lungs, try holding your breath between inhaling and exhaling for the same period of time (four steps for this example). It will make your lungs stronger and increases your lung capacity, it is ideal for swimmers.

No, this would not be a good idea. You should focus more on breathing well. If you talk, you will not be able to focus on your breathing, and you will get tired quickly.

Keep a good steady pace throughout the whole race, but if you can, sprinting the last few hundred meters may help you to place higher.

Yes, it is better to pace yourself in the beginning so you do not run out of energy during your long-distance run.

Try to keep yourself hydrated throughout the day. This can be done by keeping a water bottle with you at all times. It's not good to drink a lot of water right before you run, you can get cramps.

Focus more on your breathing, inhaling through the nose and out through the mouth. Be sure not to tense your upper body, as this can lead to fatigue.

Start by running short distances, then gradually increase your distance as you become more fit.

You can run for as long as you can without hurting yourself. Don't tense your upper body and focus on your breathing. The more your do this, the more you will build up your endurance.

If you eat and drink very shortly before running, then yes, most likely you will get stomach cramps. Try to wait at least 30 minutes after eating before you run.

It really depends what distance it is. If you're going to do a 5-mile run you might want to have a slower, steady pace. If you end up running fast in the beginning you're going to run out of energy and want to stop after a short period, so stick to a steady pace. If it's a 100-meter race, you want to sprint the entire way.

Generally yes. Just make sure you're also paying attention to your surroundings.

No. You may choke on the gum and you have to focus on breathing, not chewing.

Using a device such as a Fitbit or other pedometer would work for that.

Eat a well-balanced diet leading up to the race. You don't need to plan anything special, like carb-loading, because the distance is not very long.

You can do stretches before the race, but if your jaw is an issue for you, then it is best to see a doctor.

Yes, if you feel you're getting enough oxygen through your nose. Most people do breathe through their mouths in long-distance races.

Drink water, not too much, or juice. Eat a light snack ex: protein bars, fruits, a little sandwich, etc. Too much food, will make you feel sick.

You are cramping because you are not breathing out enough. This results in a build up of carbon dioxide in the lungs causing a cramp. Make sure you are breathing out enough and not starting out too fast. Just breath out and whatever you do, don't hold your breath.

Stretch as much as you can, before and after running. If you get a cramp while running, stop and stretch the muscle until the cramp subsides.

Eat light first thing to avoid feeling bagged up. A banana, sport shake or high protein yogurt is my choice. Although 3 km is not a massive distance, always allow your body to warm up before upping your pace, this will prevent unwanted muscle and skeletal injuries. If you can, run with a device that tracks your performance over your distance. As you grow in ability and confidence use this as a tool to compete against your previous times and performance. Try to monitor your calories burned as it again is a great way of pushing yourself to lose excess body weight. Always rehydrate after exercising, drink when you're thirsty, and try to monitor your urine color.

Invest in a foam roller or rolling stick, these will release tension from your muscles and loosen them up so you can do a nice stretch. After stretching your hamstrings, IT bands, and quads, ice your shins and other joints by moving an ice pack in circular motions around the area that hurts.

You could do that, but it would inhibit your breathing, which would make your run more difficult and would generally not be very healthy.

Starchy foods can help you have energy through your run. Also, fibrous foods like apples, almonds and bananas are all good for your stamina.

You should have your back straight with a slight tilt forward while running. You shouldn't tense up your neck and shoulder muscles during a run. It's a waste of energy.

You will have to train and practice hard. You will have to train so that you are in great shape and you do not get tired.

If you have a distance in mind, continuously run the same amount over and over, each time aiming to finish about 10-20 seconds faster.

Start slowly and build your body strength first before you start trying to increase your speed. Once you feel comfortable with your body strength, start running fast half miles. Set a goal on the time you want to meet, and once you meet that goal, increase the distance and set a new goal. Registering in races also helps you increase your speed because you are usually more motivated when competing.