Can you give me some tips on running long distance?

Question

I am going to run about 3-4 km and i was wondering if people have any tips... like how not to get a stitch..

Answer 1

Stitch?...if you mean cramp then the best way to avoid one is to not eat too much before you run(usually nothing but sips of water after 2 hours out)...also stretch extremely well and be sure to be well hydrated(allowing your muscles to perform at their best...Another thing is to have some good abs...I'm not talking a really tight defined six-pack but rather a solid core.

Answer 2

Start hydrating 3-4 days before your race.  Don't drink too much an hour before your race and don't eat 1-2 hours before it.  Remember to keep your shoulders loose, the last thing you want are cramps in your neck and shoulders because you were tight.

If you do get a stitch, try to ignore it and keep running and it should go away.

Even pace is key.  Don't try to go out way too fast and burn out.  Good luck :D

Answer 3

3-4 km is not really long distance.

a good way to avoid stitches is to increase your potassium intake. and the easiest way to do that is to eat more bananas! it really helps; i promise!

also, as we all know, drinking water is so important. but before your run, stop drinking about an hour before you hit the road. this allows the excess water in your bladder to pass. it will also help prevent cramping. about 15 min before your run, drink 3 oz or so. that's the water you'll sweat out immediately.