These days, fitting in my long runs has been quite difficult between the awful weather, my travel schedule, and timing. But, today I finally sucesfully completed a 10 mile run and think these tips may help a lot of beginning runners out there who are scared of their first double digit run.

1) Hydrate for 24 hours before. Everyone knows it’s important to either follow a route that has water fountains or carry water during your run so you may stay hydrated but it’s equally, if not more important to hydrate before the run as well. Today while running in the sunshine at 70 degree weather I was thankful that my body was so hydrated.

2) Be realistic! If you’ve been running on the treadmill all winter at 6.0 it’s not very likely that you’ll be able to keep the same pace outside especially if it’s your first or second outdoor run of the season. The outside elements such as hills, stoplights, exhaust, heat, wind, and sunshine can all affect your run. Keep this in mind while you’re running, especially if you have a Polar or Garmin which shows you your pace. You don’t want to start thinking negatively during your run.

3) Fuel yourself properly Make sure to eat a mix of carbs and fat before your run as the carbs will provide energy and the fat will last during the run and help sustain your energy. Many runners enjoy bread with peanut butter before a run. In addition, make sure to carry something with you whether it’s a gu, shotblock, gummy bears, etc so around mile 6 or 7 you can add more fuel to the tank.

4) Posture While running make sure that you are engaging your abs, relaxing your shoulders, using your arms to propel you forward, and not tensing up. I know it’s hard to remember all this while you’re running but it really helps as it allows your body to use your energy more efficiently. Notice in this picture which depicts proper posture, the runner is looking ahead 4-5 feet, using arms, and engaging the abs.

5) Have a reward in mind Today during my run I spent half the time powering through the hills thinking about my five hour spa day tomorrow. I knew I would enjoy the massage and pedicure portion even more after I had completed my long run. Once I reached mile eight I was already getting excited about my post-run shake! I’ve truly started to crave my post run shakes during the week and look forward to them! Having something to help power you through the hills or tough minutes will help.

My favorite post-run recovery smoothie is as follows:

1 scoop lean dessert whey protein powder (13o cals)

2 handfulls ice

1 small banana

1 TBSP PB2

1/2 c water

1/2 c Plain, light soy milk

Blend well, sip, and enjoy!