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3. Click on any of the following topics for additional information: What Gear is Essential What You Should Be Eating

4. Shoes, clothing, and other gear are essential to making your runs a pleasant experience. The proper clothing can even help prevent injury. The following slides will provide tips for dressing in any weather and carrying the necessary items to maintain proper health during your training.

5. Finding the right pair of shoes should be your first step when preparing to begin a running routine. Your local running store can assess your gait and measure your foot to ensure a proper fit. Running With Sam endorses Asics Gel Nimbus. They provide moderate arch support and have plenty of room in the toe box. They can be purchased in a variety of colors and patterns.

6. Regardless of the season, wearing a base layer made from a wicking material is essential. This helps your body stay warm and dry in cold weather and cool in hot weather. Silk and DryFit™ fabrics are excellent wicking materials. Runners should avoid wearing cotton as it holds in moisture and dries slowly. In cold climates you will want to wear layers that can be removed as your body temperature increases during a run. Be sure to protect your hands, face, and ears from frostbite. Even though you may not feel cold, your skin can still suffer from the elements.

7. You need to carry water with you on runs longer than 5 miles. Hydration is the key to maintaining a healthy workout. On your long runs (more than 5 miles or runs lasting longer than 1 hour) you should pack snacks to keep you fueled, healthy, and help you maintain stamina. You’re burning a lot of calories and you need to replace what your are losing. Almonds, gel chews, or GU™ are all healthy options to carry with you on a run. Music can help you pass the time and maintain a strong tempo. Keep volume at a safe level so that you can hear approaching cars, cyclists and other runners.

8. The Right Foods Can Boost Your Training Potential Lean ProteinCarbohydrates Eggs Milk Beans Nuts Quinoa Fresh fruits Whole grains Low-fat yogurts Pasta Brown rice

9. Throughout your training you have likely been experimenting with different combinations of carbohydrates and proteins to fuel your body. During race week it is important to begin increasing your carbohydrates so that your muscles store additional energy for the race. This doesn’t mean that you need to eat pasta at every meal, and it certainly doesn’t mean that you should eat a loaf of white bread before the race. Increasing your carbohydrates the right way will help to ensure a healthy race. The following slides have a daily guide to help you do just that. The following diet guide is proposed for a woman weighing 125 pounds. For a diet tailored specifically to your needs, please consult a fitness professional.

10. Between meals, include two snacks a day of mixed nuts, yogurt, diced veggies or cheese and crackers. You should also be consuming an additional 64 oz. of water each day. Breakfast 1 slice whole wheat toast 1 TBSP all natural peanut butter ½ banana coffee Lunch Turkey burger on whole wheat bun, top with spinach, tomato, avocado, and cheddar cheese. ½ cup mixed fruit 4 oz. fruit juice & 4 oz. water Dinner 4 oz. grilled chicken breast ½ cup brown rice ½ grilled sweet potato 8 oz. decaf. tea

11. Between meals, include two snacks a day of mixed nuts, yogurt, diced veggies or cheese and crackers. You should also be consuming an additional 64 oz. of water each day. Breakfast ½ multi-grain bagel 1 TBSP preserves or jam 1 slice turkey bacon coffee Lunch 4 oz. grilled chicken breast ½ cup mixed fruit 1 cup plain yogurt 4 oz. fruit juice & 4 oz. water Dinner 4 oz. salmon 1 sliced avocado ½ cup brown rice Green salad with light vinaigrette dressing 8 oz. decaf. tea

12. Between meals, include two snacks a day of mixed nuts, yogurt, diced veggies or cheese and crackers. You should also be consuming an additional 64 oz. of water each day. Breakfast 1 cup oatmeal 1 TBSP raisins 1 tsp maple syrup coffee Lunch Grilled cheese sandwich Green salad with light vinaigrette dressing ½ cup mixed fruit 4 oz. fruit juice & 4 oz. water Dinner 4 oz. grilled chicken breast ½ cup brown rice 1 cup mixed grilled vegetables 1 cup yogurt 8 oz. decaf. tea

13. Between meals, include two snacks a day of mixed nuts, yogurt, diced veggies or cheese and crackers. You should also be consuming an additional 64 oz. of water each day. Breakfast 1 poached egg 1 whole grain English muffin 1 slice turkey bacon coffee Lunch ½ baked potato topped with broccoli, light cheddar, plain yogurt ½ cup mixed fruit 4 oz. fruit juice & 4 oz. water Dinner 4 oz. grilled steak ½ cup brown rice 1 sweet potato, mashed 8 oz. decaf. tea

14. Between meals, include two snacks a day of mixed nuts, yogurt, diced veggies or cheese and crackers. You should also be consuming an additional 64 oz. of water each day. Breakfast 1 slice whole wheat toast 1 TBSP all natural peanut butter ½ banana coffee Lunch Spinach salad with assorted berries, sunflower seeds and light vinaigrette dressing 1 cup yogurt 4 oz. fruit juice & 4 oz. water Dinner 4 oz. grilled chicken breast 4 oz. whole wheat pasta ½ cup tomato sauce ½ cup mixed fruit 8 oz. decaf. tea

15. The morning of the race you don’t want to eat anything new that might upset your digestive track. Your nerves will already be enough for you to contend with. Avoid dairy and fiber. Limit stimulants such as caffeine. Breakfast: 1 banana 1 TBSP all-natural peanut butter ½ bagel 8 oz. of water or 4 oz. of sports drink diluted with 4 oz. of water Sip your drink slowly Remember to drink plenty of water during the race, but don’t overdo it beforehand. You don’t want to end up in the potty when everyone else is crossing the starting line.