running tips

i found this on the chicago marathon website and thought it was worth sharing:

DEENA KASTOR'S TOP 10 TIPS FOR THE EVERYDAY RUNNER:

1. Have patience. There is no single workout that holds emphasis in the marathon, but the combination of work over the weeks of training that prepare you.

2. Add an hour of sleep. With the excess work you are adding to your already packed schedule, make sure you balance it with more rest.

3. Practice drinking on the run. Practice drinking Gatorade Endurance Formula during long runs since that is what you’ll be served on race day.

4. Practice your “pre-race” meal before long runs. For dinner the night before a long run and for breakfast the morning of, eat something similar to what you intend to eat marathon weekend to ensure that it agrees with you.

5. Stretch! If you only have time for an hour run, stretch for five minutes (focusing on quads and hip flexors) and run for 55 minutes.

6. Something sore? Give it attention immediately. Address soreness immediately so that it doesn’t grow into a bigger problem.

7. Treat yourself to a massage. You deserve it!

8. Take an ice bath. Taking an ice bath only once or twice may be torture, but if you make it a part of your routine, your body will adapt and you will be amazed at how well your legs recover.

9. Look at your soles. If the bottoms of your shoes look overly worn in a certain area, you may need a new pair. Depending on your weight and biomechanics, you should only put about 250-350 miles on any given pair. Replacing your shoes regularly can help you stay injury free.

10. Cover up. Wear sunscreen on every run. Your skin is your largest organ, so take care of it. I find Fallene Cotz SPF 58 to be the best sunscreen for running. If it's really hot and humid, put Cotz on your face and neck, and a lighter sunscreen, such as Kinesys SPF 30 Spray, on the rest of your body.