Training for a long distance run can be quite important to some people and getting everything right on the day will come naturally to you if you prepare properly. Grdaually building up to the final day will help you relax, get used to the distance and help you breathe properly. Most importantly though is warming up and warming down before and after a long run.

Your muscles will thank you after a run if you have warmed up and down properly. Yesterday I went for a 5 mile run and made sure I warmed up first. Afterwards I walked for a while to warm down and my leg muscles were not sore at all.