The days leading up to your next run can be a blur of stress, worry and exhaustion.

And even if you have the time, it can be hard to stop and take in the sights and sounds of a running race.

Here are some tips to help you stay positive and enjoy yourself during a long run.

1.

Be flexible and adaptable When you have a lot of pressure, or you don’t feel like going out in the real world, you may not want to run a marathon.

But if you want to get a good workout, you can choose a longer, more challenging route.

For example, if you’re a marathoner, a marathon-specific route might be a shorter run through a residential area with no traffic.

But you might find a long walk, or even a run that has a similar type of course.

For a shorter route, consider taking a brisk walk along a busy residential street or a shorter bike ride.

2.

Stay connected When you are having a bad day or running into a lot more stress than you were expecting, don’t worry about your running performance.

You should still keep in touch with your body to keep your stress level down, says Dr. David N. Schoenfeld, a physical therapist in San Diego.

You may also want to try a running-focused program.

You might take some time to watch your running and see if you notice changes in your breathing, heart rate or blood pressure.

3.

Take breaks You can also make time to relax.

It’s helpful to take a break when you’re feeling stressed out.

For instance, you might decide to eat a snack while running or walk.

The idea is that if you take a breather after your run, your body will likely recover faster.

And if you go to the bathroom, you won’t be feeling stressed about running into traffic.

4.

Take in the sound of the race If you’re racing in a race, you will be surrounded by sounds that you will find distracting, Schoenolds says.

For this reason, it’s best to listen to the sounds from a distance.

Take a step back and listen to something like a crowd or a sound from the side of a race.

Listen for the sounds of the crowd cheering and the cheering of people around you.

You can listen for sounds from different places, including from the crowd, if possible.

5.

Stay hydrated The fluids you drink during a run will affect your ability to run faster, says Schoenold.

Some fluids will make you sweat more, while others will make your body burn calories.

And depending on the type of fluid you use, it may help to take in more water after you run, rather than running for a longer time.

So if you are running in a group, take a drink of water before you start the race and after you stop to drink.

This will allow you to replenish your body fluids as needed.

6.

Make time to enjoy the experience Running can be exciting and exhilarating.

You need to take the time to be with your loved ones, get to know the people in your group, and enjoy the pace and feel of the running.

And because you are getting more physical, it helps to enjoy your run by being with people you care about, says N.J. Schonfeld, physical therapist and director of physical education and exercise at the U.S. National Institute on Aging in Bethesda, Md. 7.

Don’t overdo it The best way to stay fit and relaxed after a long running race is to keep things simple and to focus on a few simple things that you can do each and every time, N.

S, Schonold says.

You don’t need to run for hours on end, or go for long stretches of time.

Your goal should be to have a few easy, enjoyable activities that you enjoy every day.

For starters, try a brisk bike ride or running session, say, every few weeks.

Or take a walk or take a nap during the day.

Some people also like to try walking for at least an hour, even though it’s not an exercise that requires much effort.

8.

Get a personal trainer If you are in your early 30s, don and don’t stop working out, because it can hurt your body.

And don’t exercise during the summer months, because that can hurt too, Nicks says.

Also, exercise during cold weather, like during the winter months, Niles says.

And exercise while you’re not getting ready for the race, such as when you go home after the race.

“If you’re going to be running in the summer, make sure you’re comfortable,” she says.

Tags: