how to run for longer

Pace yourself. Try to listen to yourself breathing; if you're panting too heavy slow down a little. Don't go super fast and then be winded within five minutes- start out slow and make sure that you can handle it. 2Keep a routine. Make sure that you aren't just going to try to go, make sure that you are going to go -- like, once a week, or twice. You'll be healthier, and your muscles will be able to get stronger. 3Pick a time later in the day, if at all possible. Your body temperature increases throughout the day, which is an indicator of your body's metabolism. (Opinions differ on this -- many people believe morning is the best time for longer runs because of the fact that your body temperature is lower and you are better able to tolerate the increases from exercise. Also, races tend to be in the morning.) 4Eat well the day of your run. Don't gorge on sweets and fatty foods. Look for long-lasting carbohydrates, like oatmeal for example. Also, do not eat anything for at least two hours before you run. 5Make sure that during the day, you stay well hydrated, but don't just drink water. Make sure you include an electrolyte beverage. Drinking water alone can actually be harmful. It's easy to upset the sodium balance in your blood if you don't have plenty of salt reserves. 6Have something to keep your mind occupied, like an MP3 player, for example. Sometimes, going out without one can give you some much needed time to think. After a long day, there's nothing much like a good long run to clear your head. 7Make sure you stretch well and are warmed up before you start. Then just get out there and do it. Pick a goal; otherwise, you'll be running without a destination. 8When you run long distance, try to keep even breathing. Example: three steps inhaling through your nose and two steps exhale out of your mouth. 9If you feel like you are about to give up, tell yourself, "I am just going to get to that tree." Once you get there you may find that you can go to the next rock, or whatever. Make sure that your goal is in sight. Don't expect to be able to get there if you feel spent and you can't see the "end." And think of something nice, and not the runnin