TIP OF THE WEEK
brought to you by IF THE SHOE FITS

1/15/08: Every step of training increases your ability to reach the finish line! Gradual increase of distance is the best strategy to stay injury free.

1/22/08: Layer clothing in the cold weather for better body temperature regulation and to prevent over-dressing. Invest in good running gloves and headgear to keep your hands and head warm.

1/29/08: Plan your long runs: mileage, hydration, energy replenishment. If this is your first marathon, experiment now-- with different brands or flavors of energy gels to find what is best for you.

2/6/08: On cold days, take time to warm up inside by doing calisthenic exercises. Make sure that your shoes are stored in a warm area as the shock absorbing ability is reduced in cold temperatures.

2/13/08: Micro-fiber socks work with your shoes to keep your feet comfortable. No need to deal with socks that hold moisture, cause blisters or fit poorly.

2/20/08: It is important to hydrate in cold, dry air even though the runner’s perception is that he/she is not losing fluids.

2/27/08: Cross-training one day per week allows running muscles to rest and recover and can help improve overall strength and conditioning by using different movement.

3/12/08: Practice everything connected with the marathon: how frequently to hydrate and replenish calories and quantities required to maintain your energy level. Prepare yourself mentally for what it will feel like to be in a crowd at the start line and in a race to achieve the goal.

3/19/08: Allowing adequate recovery between workouts is one of the best ways to remain uninjured. Always listen to your body and be willing to adjust your training schedule when you are overtired or achy.

3/26/08: Your immune system needs your help after a long run or hard run. Be sure to hydrate well, replenish carbs, and get a good night of sleep. Extra precautions include avoiding public places and thorough hand washing.

4/2/08: As temperatures become moderate to warm, remember that it will feel 20 degrees warmer than the measured temperature while you are running. Decide what type of running apparel will prevent overheating and be sure that you increase hydration as the temperature rises, especially during your long runs.

4/9/08: As you plan your final long run(s), make sure you are finalizing your game plan for marathon day! You are planning to be successful!

4/16/08: ‘The taper’ is the last milestone of your training. Taper your long run and weekly miles to give your body two weeks of low mileage and a few days of rest prior to marathon day. Tapering allows your body maximum recovery time without losing the endurance and conditioning you’ve attained during your training period.