by Tina Lehman

Created on: April 28, 2009   Last Updated: May 02, 2009

There is nothing like the exhilarating feeling of being able to run for hours on end in preparation for a marathon. While some may experience mind-numbing boredom and agonizing pain, many runners have found ways to avoid this and make their long runs enjoyable.

Wake up refreshed

A big part of preparing for a long run can occur the evening before your run. Eating a good meal packed with carbohydrates will help you keep fueled during your run. Drink lots of water and avoid drinking alcohol which can leave you dehydrated. Get plenty of sleep. Beginning your run feeling as good as possible can make the entire distance more enjoyable.

Have company

Having someone to share your long run with will go a long way to making it more enjoyable. This is where joining a running group or club is a good idea. If your friends can not run as far as you will be running, have them run only the last several miles (which are the most difficult) with you. If you do not have friends that run, talk someone into riding a bike next to you.

Listen to music

Listening to music is not for everyone, but for many runners, it can help pass the time and make long runs more enjoyable. Choose music that is upbeat and fun, and keep the volume low if running on streets, so you can hear traffic noises.

Hydrate

Dehydration can make you weak and dizzy and can leave you with chills even on the warmest day. Drinking plenty of fluids during your long run is probably the most important thing you can do to keep healthy throughout your run.

Properly fuel

Running out of energy at the end of a long run is known as 'hitting the wall.' Properly fueling during your long run can help you avoid becoming overly tired (which is when you become prone to injury). Sports gels, bagels, bananas, raisins, and candy are all good choices for food to eat on the run. Sports drinks are a good energy alternative if eating while running causes nausea. If training for a marathon, long runs are a good opportunity to learn what type of fuel works best for you before the big race.

Shoes and clothes

Make sure you are wearing shoes and clothing that you know will not chafe. Small seams or new shoes can cause blisters that can grow large and painful during the course of a long run. Apply sports lubes such as Body Glide or Sports Slick to areas prone to chafing to avoid uncomfortable blisters.

Keep your speed and distance in check

Long runs are usually run more slowly, and keeping your speed in check throughout your long run will make it more enjoyable. Also, as a general rule, the distance of a long run in any week should not exceed the distance of the longest run of the previous week by more than ten percent. Known to runners as the "ten percent rule," obeying it can assure you are strong enough to go the entire distance. Therefore, toward the end of the run, when it begins to really get tough, you are not as tired or prone to injury.

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