5 Tips For Long Distance Run Training:
1.Terrain. If possible try to get some training runs on similar terrain as your race. It is ideal to train on the actual race course, but if you live out of the area you will have to mimic the course in your training. For example if the race is loaded with hills, make sure you are adding hilly runs or inclining your treadmill in your training. On the contrary, if your racing course is flat, make sure you are getting some training runs on flat ground.
2. Nutrition. Find out what nutrition and hydration is offered on the course and try it out during your training runs. If it does not agree with you, then plan on bringing your own nutrition/hydration and figure out a comfortable way to carry it.
3. Timing. Plan some of your long runs at the same time of day that the race will start. This will allow you to test out your eating and hydration schedule prior to the race and also get your body used to running at that time of day.
4. Pace. Use your training to learn how to pace yourself. All too often runners get too excited on race day and go out way too hard on their first couple of miles, causing detrimental effects for the rest of the race. Set a reasonable goal for your finish time and then try to stick to the mile pace times that will help you reach your goal.
5. Clothing. Use long runs to figure out what running outfits are most comfortable for you. Usually races start early in the morning when it is a bit cooler, so layering is a good option. You will want to wear something to keep your muscles warm at the start of the race that is easy to take off after you have warmed up such as a long sleeve shirt over a tank top or removable sleeves. Also, you want to make sure your clothing is not causing any unnecessary chafing. If you have areas that chafe during training (sometimes this is inevitable), use Body Glide or Vaseline to protect your skin!