Essential hints for long runs

First of all, what is a long run? A long run is more than one hour hard training. Your body will need at least a drink and food to keep up performance. The longer the run the more you have to consider. Here are some essential hints for an extensive long run: 

1. Take a cap with youto protect your head from sun
   
2. Protect your skinespecially your nose. Therefore use lip balm on it rather than sunscreen; it will adhere better.
3. Take water with you
   Staying hydrated makes you more resilient. Keep water from freezing on extreme cold days.
4. Take nutrition with youthat you know already in running mode. Don't throw away plastic rubbish in the nature. You are strong enough to carry it the whole distance.  
5. Take some coins or a credit card with you:
   Sometimes we spot a location like a kiosk or a shop worth to stop.
6. Take a phone with you
   for the case of emergency calls. Long runs need some time and it might happen something with you or those at home.
7. Take something with you to note down your ideas.
   A lot of ideas will come to your mind during a run.
8. Charge your devices
   Portable power banks can extent devices battery capacity.
9. Take pictures or videos
   to share it with friends.
10. Track your run and heart ratewith a wearable for later analysis. Some devices also allow live tracking for friends and family.
    
11. Check weather
    before and during run. The clouds will tell your chance to get wet. And for those who don't not trust their own feeling, there are a lot of apps with weather forecasts.
12. Test your clothing outside
    before you start the run. Consider you will heat up during run.
13. Choose clothing with bags
    to carry all your equipment.
14. Stop running
    if you feel serious pain.
15. Wear proven socks and shoes
    adequate for expected surface and your running style. They should support your feet if your muscles and tendons get weaker during the run.
16. Protect your nipples.
    Use a fatty lotion to avoid excoriation.
17. Know where you are
    regarding your fitness level and how to get home. Wearables can also provide this information: Fitness status and routing function.
18. Leave a message
    for those who might miss you in case you do not return. 

Of course you can simply run without all those things in mind, but don't complain afterwards.