Finish Your Half-Marathon Or Marathon Strong

Whether you're new to running or a seasoned pro, it's helpful to review a few tried-and-true tips to make the most of your daily run. These simple steps will help you finish your daily running or jogging workouts strong - and train for long-distance runs, such as a 5k, 10k, half-marathon or marathon, successfully.

How To Prepare Before A Run

Take time to properly outfit, stretch and fuel your body before each run. Carefully prepping for both short morning runs or long-distance runs can go a long way toward preventing leg or muscle cramps, joint or ligament injuries, and heat- or exhaustion-related complications.

Eating And Drinking Before Running

Getting proper nutrition before a run is key. Eat a light but nutritious snack - one that can help energize you without feeling too heavy. Over-eating before a run is a sure path to stomach cramps.

A banana with yogurt makes a perfect, light pre-race meal. Consider these additional nutrition and hydration tips for race day success:

• Eat a high-carbohydrate, low-fat meal the night before the race. Rice, pastas, whole grains, fruits and vegetables are good choices.
• Eat breakfast three to four hours before the event.
• Eat one or two carbohydrate gels during the race.
• Drink about 20 ounces of fluid two hours before the race begins.
• Alternate between water and electrolyte beverages while on the course.

Clothing And Apparel For Running Success

Above all, you want to be comfortable while you run. Look for running shoes that fit comfortably while offering adequate cushioning and support. Choose lightweight and breathable t-shirts, socks, running shorts or leggings made from synthetic materials that help wick moisture away from your skin.

For long races, comfortable clothing is even more essential - as are steps to protect your skin from sunburn and chafing. Set yourself up for success by:

• Wearing extra layers for cold weather than can be removed and tied around your waist as the day warms up.
• Using sunscreen to prevent sunburn.
• Protecting your eyes from the sun with a hat, visor or sunglasses.
• Adding skin lube or another form of lubricant to your skin to prevent chafing under your sports bra or between your thighs.
• Bringing dry clothes to change into immediately after the race.

Mental Preparation For Races

Preparing for a running event - especially a long-distance run - takes mental and physical preparation. On the day of a race, work to keep your mindset in a positive space. Don't let self-doubt creep in. Pace yourself and avoid the risk of running faster than usual at the start of the race. You don't want to use up energy you'll need closer to the finish line. If you start to feel tired in the middle of the race, visualize yourself crossing the finish line. That positive image may be just what you need to keep going.

Recovery After Running

After your run, take time to rehydrate and cool down. You want to give your body proper time to recover and reset.

Start by sipping water or a sports drink to replace fluids you lost through perspiration. Stretch out your legs for proper leg recovery. Once you've cooled down, look for a nutritious post-race meal high in carbohydrates, moderate in protein and low in fat.