Great job getting through the first week of training! The length of your runs will increase in length and intensity this week. Try running with a partner to keep your spirits up. If you are new to exercise or have been inactive for a while trading unhealthy habits for good ones may seem like a challenge. Here are some tips to get the most out of your training.

• Run with your arms bent at 90 degrees to lengthen your stride. Find your stride by playing around with the back and forth motion of your arms. Too short a stride wastes energy. Too long a stride will fatigue your muscles too quickly.
• Do not wear brand new shoes on long runs. Try shorter runs and change shoes after a few miles to avoid blisters and hot spots created by the friction of new shoes. Invest in shoes perfect for your foot.
• Wear double layered socks.
• Choose low-impact workouts for cross-training days.
• Increase calcium during training for healthy bones and joints.
• Female runners who wear high heels increase the risk of injury to shins and calf muscles. Invest in a good running bra. Gel inserts will prevent chafing.
• Keep a training diary. You will be amazed at your progress over time.
• Try to run outdoors whenever possible to match your race day terrain.
• Ice your shins for 5-10 minutes after long runs to reduce inflammation.
• Visualize yourself crossing the finish line before your goal time.

Keep at it this week. You will be glad you did.