My top ten advices for entering into long distance running

1. Energy-input

For me long distance running is not about loosing weight (more than perhaps a little in the very beginning starting up from zero). Every "gram" you have lost in weight you need to compensate not to get injured. The easiest concept is to skip all about different diets if you are not a "bio-chemist", and just make sure that you eat a lot, of everything...... Energyconsumption differs a lot from person to person but a
normal figure I guess can be 750-1000 kcal per 10km. That is another meal for every 10km,think about that !!

2. Hydration

Having the right amount of water in your body before, during and after the run is an easy statement, but can be very difficult sometimes (for example in strong heat). Try to always bring water when running, and test out what is best for you !

3. Plan your week

If your are about to do a long run (my definition > 20km), this is something to plan very carefully to get the best result out of it ! As mentioned above you are better having an extra meal or at least some extra carbo-load and water the day before.
The mental preparation is also an important factor, since a LR is quite time-consuming (at least for me, hehe), you are a winner if you have entered the right mode.

4. Accept/deny a higher hart-rate average sometimes !

When your record grows you can not always expect a better physical performance next run. There are a lot of factor I believe outside of running that impacts your hart-rate. But always be careful or skip the whole training if your resting heart-rate is unexceptional high. This is also tricky sometimes. I have realized for myself that for example 10minutes before a marathon race start I often have increased resting heart rate as an effect of my eager. Running in strong heat also impacts the HR-ave a lot. Your heart works harder to deal with your "fever"....so slow down your pace from the very first meter when temperature is high (above +25C).

5. Stretching

For me stretching is an integrated part of my training. Away back in 1990 after my two first Stockholm marathons my piriformis muscle went crazy. I was so inflammated and stiff in my back that I could hardly come up from my bed in the morning. It took me a couple of visits to doctors, napraphats, therapeupts, before I understood what the real problem was. Every step you take creates a pressure (up to 7times your weight) and impacts muscles, tendons, skeleton & nerves. So after a set up of a stretching-program from top to toe in beginning of 90th I have no longer that kind of problems.
I know there are many different streching methods to use, and we are all individuals with different needs, so try out one espcially designed for you, and don't be afraid of consulting a specialist to get input. This is vital for a "life-time runner" ...

6. Equipment

If your budget is thight skip everything except the shoes (and perhaps Vaseline). There is a whole industry out there to cover all your needs, but a frequent long distance runner needs good shoes with good stability and support. A role of thumb for me is; max 1000km per pair of shoes and not older than 1 year.

7. Training doze

I have to admit I have been a fool for so many years. Before participating in a long distance run like a marathon race please prepare properly. There is no use at all going out on a marathon race with no long run training at all before. You may finnish that race, but it's a Jeopardy with the whole idea. The risk of getting injured without enough of training is so extremely high. You are better increase your training doze gently over long time and apply for you the LR-races when your have reached a level of at least a couple of 50km,s weeks (including up to 30km,s long run). Here you can also find a lot of different approaches, but common for all of them is, prepare and build up your base SLOWLY. The risk of "ramping" up to fast is that all your muscles incuding your heart will not be strong enough, you will end up sick or injured for a long time. The "bulk" in training should be easy runs at max. 80% of HR-max, that training builds up the muscle-strenght !! Have you heard it before ? (Ref. "Daniles running formula")

8. Buy a GPS-watch

It is much more fun and easy to follow up your training and explore new tracks all the time.

9. Read advice no 7 once again...

10. Read advice no 9 once again......