Tips for long distance runners

let's define long distance running, continuous run for 6 or more kilometer, which almost takes me 40 minutes. So I don't mean the Spartathlon marathons only.

I have ran for more than 10 years, 6-8 km tracks, rarely on treadmill. These are my own understandings and experiences, plus what I have read and studied in past years.

source

I avoid OBVIOUS things like start with a warm up advice! (though many times I don't do that and decrease it to a small walk!)

1. running in real places
   instead of getting bored on treadmill! this was one of the first lessons I learnt. since I live in a city with 12 million population and very polluted in many months of the year, I have struggled some times to find a chance to run. and even I quit running for a while. But this doesn't change the fact, running on real tracks brings more joy and even more strength, as you need to use more muscles to keep balance and the rhythm change is inevitable so it affects your breathing and cardio performance.

2. run alone!!
   you have heard the opposite always! this is my experience, whenever I have attempted group runs, I was lagged behind of my own pace... get this exercise as something personal and only for your own. you need to be alone sometime during the day.
   But if you have one or more friends which you are very closely fit like each other and it's easy to arrange a time and place to run, why not?

3. don't run with a stroller or child
   If you have a child in early ages, maybe it's a better idea to run on treadmill! there are certain ways to avoid the bordem of treadmills; but again, avoid listening to music with handsfree if you have a child in early ages! after all, being a mum or dad needs and takes sacrifices.
   running with strollers may sound very sexy and cool! but there are risks which I don't like to take.

4. side stitches
   The most common distraction anyone can experience in running is side stitches.
   I have one simple rule to avoid side stitches which have worked for me, almost always: don't eat or drink a lot, before running.
   and about how long before your run, you shouldn't eat or drink, I assume it depends on what you eat or drink and how long is their digestion span. for example, meet and beefs take 2 hours to leave your stomach, fish take 1 hour and vegs take 40 minutes mostly. sweet drinks are killers for runners!
   water takes nothing, but avoid too much drinking 15 minuets before and during the run. after running, drink as much as you want :D

5. breathing right
   I have had a very good, pleasant and helpful experience: learning Yoga 5 years ago. it changed many things in my life, from more balance in my body and soul to more peace in my mind and the fact that I wasn't breathe right!
   Yogic breathing is deep and through diaphragm, also known as belly. if you watch a newborn carefully, he/she breathes exactly the Yogic way. but unfortunately we forget later how to breathe right. I think mostly because of our postures and fashions.
   read here for more details or consult a trainer, I recommend you the second ;)
   https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/yoga/full-yogic-breath/

6. the pleasure of cooling down
   cooling down starts with light walks and stretches, but I find joy in a contrast bath: shower with hot followed by cold water shower. you can read more about it here: https://en.wikipedia.org/wiki/Contrast_bath_therapy