For me, a long run goes better if I have a little bit to eat about every four miles. My sustenance of choice is a grape jelly sandwich on wheat bread. I eat a quarter of a sandwich at each four mile mark of runs of at least 10 miles. A bit of a rest to eat and drink, and no more wobbly legs. Energy gels could work, but I haven't tried since a jelly sandwich works fine for me.
A word of caution: Within 24 hours of a long run, avoid spicy foods, fatty foods, and foods high in fiber. I made the mistake once of not following this advice. It's a mistake I won't make again.
When I first started running I was having occasional hip pain. I started taking a daily dose of magnesium, a natural anti-inflammatory, along with my other vitamins (a multi with iron, immune system support with C, a probiotic, and E), and the pain subsided. On the days I run my long run I add an extra dose of magnesium. I take 200 mg tablets of chelated magnesium, currently Doctor's Best brand.
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