Q&A for How to Prepare For a Long Distance Run

Slow down your pace while you're running so you don't get as exhausted.

There are many things you can do ahead of time to prepare your body better for the race. Check out this article on getting rid of the side stitch http://www.wikihow.com/Get-Rid-of-Side-Pain-and-Keep-Running. If your race is really soon, stay away from big meals and sugary drinks before runs to reduce the likelihood of stomach pains.

If you are healthy, run for as long as you feel comfortable. That might be anywhere from 5 minutes to 45 minutes. A good goal is to get 75-150 minutes per week.

Running intervals or fartleks and gradually increasing the distance by 10% a week is recommended.

Work up your run times or distance by increasing only 10% each week. Gradual increases will give better results.

There are a few schools of thought on this. Listen to your body to choose the best rhythm for your breathing, and breathe in through your mouth to get more air into the lungs.

If you watch the Olympics you will see that almost the entire 400 meter is a sprint. If you are able, try to increase your pace in that last 250 to 300 meters. Remember however, you need to have your top speed available to you for those last 50 meters, Only practicing the 400 meters will tell you when is the best time for you to pour on the steam and give you your best results. Good luck.

Bananas are really good for helping and preventing cramps because they have magnesium in them. Other good foods to eat include: nuts, granola, bread, oatmeal, pasta, cheese, and veggies. Lastly, be sure to drink lots of water--but not too much, because that will make you over-hydrated and nauseous.

Keep your pace and when you get towards the finish line, you can run faster. If you run to fast early, you will tire yourself out.

It most likely has to do with stretching. Stretching certain areas of your body can help prevent cramps in those areas during your run.

Do lots of stretches that will stretch the problem areas in your legs as you run. For example, if your calves tend to cramp up while you run, do some stretches that focus on the calves.

Never sprint a race. Always pace yourself and conserve your energy until the end!!

You should always pack lots of water, socks, running shoes, a protein bar or energy snack, good running clothes, and a sweatshirt and/or sweatpants to keep your muscles warm before you run.

Go on runs often. Try and keep the pace up so you get used to running faster for longer periods of time. If you can afford to do so, speed and agility training won't hurt.

Wake up at least two hours before the race.

Start with a comfortable jog. If that felt too easy, you can always pick up the pace on your next run.

You should take a bath/shower after running, so you can wash off the sweat and dirt.

Do your best to keep going, even if it means slowing your pace. Try to avoid walking, but don't be afraid to slow down or stop entirely if you feel yourself becoming nauseous, lightheaded, dizzy, etc.

Start small and work your way up. If you're really not used to moving, you can take long walks (3-4 miles) several times a week, until you're ready to build up to a jog.

Typically you want to have your final pre-run snack about 2 hours before you will run. This allows plenty of time for digestion. The bigger the meal, the earlier you want to eat. Usually a bagel with Cream Cheese or a couple of eggs are good choices but everyone is different so find what works for you.

It depends on what 'pain' you are feeling. If it's stitches/cramps, I find that pushing through it works best (although I know it's easier said than done). If you're experiencing muscle pain, you might need to stretch more before beginning your run. If the pain becomes severe, stop immediately and see a doctor if necessary.

That depends on your body! Many people say that 128 ounces of water a day is ideal, but you may find you need more or less.

That depends on your body, and the race, but in general, you should never sprint more than half a mile. Save it until you can see the finish line.

Drink water, talk to friends, and try to keep your mind focused. It's best not to ignore it, this can cause irritation. Try guessing your time, or the distance the person behind you will be when you finish the race. This little mind game has always challenged my motivation during every race.

You can keep practicing every day. The more you train, the easier it will get.

Practice is necessary. Focus on breathing; your breathing should match your footsteps. It can be tricky, but it's a great thing to think positive. "If you think you can do it, anything is possible."

Don't let your period be a limitation. Yes, it can be annoying, but if you use tampons or menstrual cups, you won't feel any different than when you are not on your period. You have to find out for yourself which product will make you feel the most comfortable.

If you can't run for more than a mile, you should chose a different technique to build your stamina. Start by running for a minute and walk for a minute and a half, and repeat 6x or more. After 3 days of doing that (3 times in a week in enough + some strength workout), increase the time when you run and decrease your walking time. It is a great way to build up stamina. After a couple of weeks, you will have no problem with running longer distances

You can practice as much as possible.