Running and Racing Tips and Tricks

[Sandy]

1.   When your shoes get wet, remove the insoles, stuff with newspaper and leave them overnight.  They will be dry in the morning.
2.   Running is a great way to get fit and lose weight.  However if you eat too much you can gain weight or at the very least not lose.
3.   Speed training is not recommended for new runners.
4.   If you are sick, it is ok to exercise if all the symptoms are above your neck.  If any are below, coughing, achy, take the day off.
5.   Cross training is a great way to help prevent injuries while staying fit.  Anything non-weight bearing is complimentary to running.  Biking, swimming or rowing for example.
6.   You should wear sunscreen 24/7, particularly on your face, neck and ears.
7.   You can dehydrate in the winter and get hypothermic in the summer.
8.   Running is not bad for your knees.  Studies have shown that running improves bone density, increases the secretion of joint fluid and strengthens muscles.  Most knee pain can be related to faulty biomechanics.
9.   Weight training helps running performance.
10.   Don?t wear your race t-shirt before or during the race it is for.  Aside from the whole cotton/performance wear issue it screams newbie.
11.   A newbie is someone who is new at an activity.
12.   Always wear you race number on the front of your shirt.  The officials need to see it as you are coming, not going.
13.   NEVER and I mean never try something new on race day.  This goes for nutrition, clothing, equipment and especially shoes.  If you haven?t tried it at least once during training, race day is not the time.
14.   Just about everyone can run a marathon but not everyone should.