Just starting your training?  Here are some tips to get started.

Stick to the training program: Running extra miles is not going to improve your marathon performance. Your body needs to adjust to increasing the miles in a slow progressive way by building a base. Also, you'll hear me say "+ or - 2 miles". This means if you are having a horrible run, it's okay to cut back 2 miles. It won't hurt your training. It's the same if you're feeling fantastic and run an extra 2 miles. Just don't keep going and run 5 or 10 more miles! Doing too much too soon leads to injuries, like shin splits, IT band syndrome, etc. Also, make sure you take that well earned rest day.

Use recovery tools: Take the time after you run or at night watching TV to use recovery tools, like foam rollers, Addaday roller, massage tools, etc.

Get fitted for sneakers: I can't stress enough how critical it is to make sure you're running in the correct shoe. I highly recommend getting fitted by Fleet Feet. If you have over 300 miles on your shoes it's time for a new pair.

Nutrition: Would your car run without fuel? Well, your body is just the same. You need a good base as your miles start to progress. Below is a basic chart that give you an idea of how much to eat before, during and after. We will have samples of nutrition you can try during training. Now is the time to test different products to see how your stomach will handle them. It took me years to finally perfect my marathon nutrition. Since everyone is different, I can only suggest what works for me. Check the carbs in the nutrition that you are taking. You should have at least 25 grams per 45 minutes. When you get to those last 6 miles of a marathon having fueled correctly will get you to that finish line still feeling good. There is nothing worse than feeling nauseous, cramping or ending up in medical!

These are just a few of the basics but trust me, it's better to be proactive than reactive!

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