If you run 20 miles and expend 100 calories of carbohydrate per mile, you'll burn all 2000 calories. That's why it's very important to eat along the way, to replenish what you've used. Since the body craves mostly salt and sugar, choose foods such as energy bars and gels or even gummy bears and saltine crackers. Sports drinks are important as well as they give you the much needed electrolytes along with additional hydration. On the mental side, you have the choice of deciding between Association and Disassociation .
Disassociation refers to any intentional distraction from physical sensations.
Most beginning runners use this method as it allows the body to tune out any discomfort. In contrast, Association refers to intentional concentration on physical sensations, particularly your breathing, your form, your stride length and frequency, your foot plant, etc. Most elite runners use this method as it allows them to make changes according to how they are feeling. Try using a combination of the two at different points in your run and then see which type helped you to get through which parts of the course. All rights Reserved.