• Hydrate prior to the big run. Plan to drink 8-10 cups of water per day for the week before the race. 
• Nuts, seeds, oats and whole grains are a great source of long-lasting energy. Keep them on hand to maximize your running potential.
• Plan out your breakfast for the day of the race. Bring foods with you and prepare what you can the night before.
• Eating whole grains pastas, bread or rice dishes the night before the race can help supply your body with energy throughout the race.
• Simple carbohydrates such as chips, sugar and candy provide quick energy but don’t last. Use these types of foods during your event to tap into your potential.
• Complex carbohydrates such as whole grain cereal, breads and crackers provide prolonged energy and should make up the majority of your calories. Choose whole grains for fiber and antioxidants to keep your heart and body in sync.
• To help meet the increased calorie needs of a runner, choose smart fats from foods such as nuts, seeds, fish and canola and olive oil. 
• Protein helps repair and build muscle that is broken down by running. Great foods to choose include fish and seafood, poultry, eggs, nuts, dairy, meats and beans.
• Hydration is crucial to maximizing your running potential. To determine your sweat rate, weigh yourself before and after your run.  Drink two cups of water per one pound of body weight lost after exercise to replace fluid losses.  
• Help fuel your run by starting your day off right. Eat a delicious breakfast every day. Examples include oatmeal with walnuts and raisins, Greek yogurt and fresh berries, or scrambled eggs and whole grain toast!
• Foods high in Omega-3s like fish, almonds, walnuts, chia and flaxmeal help reduce inflammation associated with exercise. 
• Snacking is a great way to fuel your run. Be sure to include a source of carbohydrate and protein. Try: an apple and almonds, trail mix, or lunchmeat and tortilla.
• Fill half your plate with fruits and vegetables. Don’t be afraid to try something new – you just might like it!
• Chocolate milk is almost twice as effective as commercial sports drinks in refueling  exhausted muscles. A bottle of cold chocolate milk is a great-tasting source of carbohydrate to refuel the body and make energy available for the next practice or event. Drink 16 ounces of chocolate milk 15 minutes after practice or competition to recharge! 
• Eat a high- carbohydrate meal (with protein) very soon after exercise to improve recovery and to increase stored muscle energy.  
• Fuel is necessary before your workout if your workout will last longer than 60 minutes. Fuel helps your body burn fat as well as providing you energy to work harder. Focus on eating a healthy carbohydrate and a source of protein for optimal fuel.
• Drink 16 to 24 ounces of fluid in the one to two hours prior to exercise to help aid in digestion and hydration. 
• In order to prevent "the wall" and "bonking" and to increase fat-burning capabilities, it's essential to start refueling the body's fuel tank after about 60 to 90 minutes of exercise. Choose smaller amounts of simple carbohydrates frequently.
• Great post-exercise meals include: 16 ounces of chocolate milk, cereal with milk and a banana, turkey and cheese sub sandwich with pretzels and an apple. 
• Bananas. Readily available and requiring no preparation, bananas are the healthy equivalent of fast food. They are ideal for rapid refueling and come in a biodegradable wrapper! 
• Oatmeal. If made with skim or low-fat milk, oatmeal will provide the optimum mix of protein, fiber and slow-release energy. Whether you’re eating oatmeal pre-race, pre-training run or – even better still – as a regular daily starter, you can’t beat the original breakfast food to get you going each morning. 
• Brown rice and quinoa are excellent “long-distance” foods and are both easy to prepare and readily available. Brown rice and quinoa are whole grains and a great way to get added fiber, protein and calcium.
• Try to include protein with each meal. Both animal and plant sources (beans, nuts and grains) of protein are suitable for meeting your protein needs. By avoiding the fatty cuts of meat and concentrating on skinless, low-fat varieties, you’ll be providing your body with the necessary building blocks for repair.
• Choose dark and colorful fruits and vegetables as they contain more nutrients – for example, broccoli has far more iron in it than iceberg lettuce. Fruits and vegetables also contain antioxidants which help neutralize damaging particles that result from exercise and metabolism.
• Pre-race pasta parties are popular for a reason – and that’s because carbohydrates can make the difference between hitting the wall or steaming straight through it! Whole grain pasta provides slow release-energy; combined with low-fat protein such as lean chicken or tuna, it makes an excellent runner’s refueling package. 

mankato family ymca training Tips 

• While it’s important to take in enough calories and liquid before and after a race, you should  practice doing so with each workout. 
• Unlike sprinters, long distance runners should open up their stride to the feel of a glide, with calves and quads working together to push the body forward.

• On the days you're not running, do exercises that will build up the various leg muscles supporting your stride.

• Slouching will tire you quicker than maintaining an upright back. Strengthen the upper body with push-ups and other exercises and practice good posture throughout the day to help make great running posture possible.

• Keeping your forearms at about a 90-degree angle to your upper arms, elbows slightly bent, is a good template. Swinging arms straight in front of you will add speed, while swinging arms across the core will help maintain balance for your running form.

• On long runs eat something every hour.

• Avoid eating spicy foods before running and the night before your long runs.

• The most crucial time to eat and drink is in the hour immediately after you run.

• Band-Aids on the nipples for guys before long runs. Otherwise, you’ll wish you had.

• Runners prone to shin splints and lower leg pain should run on soft trails in training, waiting for race day to hit the asphalt.

• Don’t run two hard days in a row.

• Apply ice to aches and pains immediately. (Frozen peas make a great ice pack)

• Avoid running on paths that force you to run continuously on a slant, as it’s hard on the hips and knees.

• Don’t use a hot tub after a race. It will inhibit healing.

• Keep a training diary. It will help guide and track your progress. 

• Don't fret about soreness one or two days after a run. Delayed onset muscle soreness is normal.

• Read about running through specialty magazines or books on the topic. It keeps you in the mood and provides motivation.

• To prevent boredom, switch up your training routes.

• Listen to the sounds of your breath and feet touching the ground. This will help you push through rough spots on your run. 

• Do abdominal breathing to get rid of side cramps.

• If you can’t find the time to run, take your running gear to work.

• Run on trails such as the Red Jacket or Sakata. It will be easier on your body and you’ll enjoy the scenery.

• Rest is an important part of your fitness plan. Be sure to actually schedule rest times – otherwise the good work you’ve done will be compromised. 

• If you are prone to tweaks and strains of your hamstrings, throw some cycling into your exercise routine but be sure to use pedals with toe clips. 

• Keep note of the wear patterns on the bottom of your shoes and your comfort level. Small aches and pains after using them for approximately 300 or 400 miles could mean time to replace them.

Mayo Clinic Health System Health Tips

• Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. 

• Exercise combats chronic diseases. Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

• You don't need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials.

• Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently.

• A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep.

• Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym.

• Aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood.

• Muscular fitness is another key component of a fitness training program. Strength training at least twice a week can help you increase bone strength and muscular fitness.

• Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching improves the range of motion of your joints and promotes better posture. 

• The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements.

• You can be strong, flexible and aerobically fit, yet still have poor balance. Training can help you maintain and improve balance. Try standing on one leg for increasing periods of time to improve your overall stability.

• Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching, core exercise and balance training part of your overall exercise plan.

• If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.

• If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.

• Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink.

• Lightweight, loose fitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat.

• Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.

• It's always a good idea to talk to your doctor before starting a new type of physical activity — especially if you have a medical condition that may predispose you to an overuse injury.

• If you're starting a new physical activity program, avoid becoming a weekend warrior. Compressing your physical activity for the week into two days can lead to an overuse injury.

• Instead of focusing on one type of exercise, consider combining two or more types of physical activity, also known as cross-training.

• Don't allow overuse injuries to prevent you from being physically active. By working with your doctor, listening to your body and pacing yourself, you can avoid this common setback and safely increase your activity level. 

• If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout.

• Good post-workout food choices include yogurt and fruit; peanut butter or meat sandwich; string cheese and crackers; nuts and dried fruit 

• Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

• When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

Runners Edge Mental Tips

• Becoming aware of your thoughts is the first step in becoming a mentally tough runner.  On your next training run, pay attention to the things you are thinking about during your run. 

• In each training run, work to change your negative thoughts to positive thoughts. With practice, this can be automatic and will help you reach your potential. For example, instead of saying, “I am not a fast runner,” say “I am getting faster!” 

• Research conducted Dr. Cindra Kamphoff at Minnesota State Mankato suggested that the number one way runners deal with pain and adversity during a marathon is to remain positive.

• Logging your runs in a log book can help you see your progress and make you more confident for race day.  If you don’t already, start logging your training runs including your distance and how you felt.

• Confidence – which is the number one predictor of athletic performance – can be improved by focusing on your successes, not your failures. 

• Focus on what you can control, not what you can’t control like the weather.

• Runners typically run faster when they focus on their body and how it feels compared to distracting themselves. 

• Find a training partner if you don’t have one already. Training partners have  many benefits including they hold you accountable, keep you motivated, and may even help you run faster.

• The next time you feel unmotivated to start a training run, consider how you will feel afterwards. We never say “I wish I wouldn’t have run today.” 

• Consider your own mental roadblocks and what is getting in the way of you reaching your full potential.

• Focus on thoughts that help you when you are running, and avoid thoughts that don’t help you.

• Staying in the moment while running is essential such as focusing on the mile you are running (like mile 3), not on what it will feel like at mile 12

• Visualize how you want the race to go regularly during your training. Picture in your mind overcoming roadblocks that get in your way during the race.

• To avoid injury and keep you confident during your training, listen to your body. It’s always better to take a few days off of your training then to not be able to run the race because you pushed too much or too hard.  

• Tell someone about the run you have planned and you will be more likely to do it.

• It’s always good to plan for what you’ll do if you “hit the wall” during the race, but not all runners do. A recent study in sport psychology suggested only 43% of marathoners actually hit the wall! 

• Write a mantra or two, which is a short instructional phrase, you can say to yourself when the going gets tough. Then use it in your training so it becomes automatic for race day.  

• An optimist person - one who believes they can overcome any obstacle with effort and ability – is more likely to perform to their potential.

• When you feel discomfort or fatigue when running, focus on small, manageable goals such as “I will finish this next mile.”

• No one is perfect and learning from the mistakes you made as a runner such as starting a race or training run too fast can help you sustain your motivation over time.

• Use the present tense such as “Relax and let the feeling pass” instead of “I will feel better in 5 minutes.”

• When feeling tired during running, look up, smile and take in the environment - it is a proven energy booster. 

• When you feel unmotivated to get out the door and run, remind yourself of the reason you decided to participate in the race.

• Recognize you are not alone - runners can experience a variety of emotions during the taper period including excitement, doubt, and anxiety. 

• Set multiple goals to set you up for success in the race including some that are not related to your finishing time.

Scheels Gear Tips

• Shoes that fit right (length and width) make running more fun and make you a faster runner.

• Different shoes work for different running styles;  see a shoe expert or a doctor to determine what will work for you.  Bringing in your old show can be very helpful to the expert. 

• Break in new shoes by wearing them for one hour the first day while increasing the time worn each day by one hour. This will reduce the impact of new stresses and redness that may occur. 

• Stick to technical fabrics that wick moisture away from the body, keeping you dry and comfortable.  Technical fabrics are generally lightweight and stretchy. 

• Do not wear cotton. Cotton holds sweat, which may be uncomfortable. 

• When shopping for running shoes, shop in the afternoon since your feet tend to swell slightly throughout the day. This will help to avoid buying shoes that are too small. 

• When shopping for shoes, be sure to wear socks of the same thickness that you will wear when you run to ensure you get the perfect fit. 

• There are many different ways to lace a shoe and one style may work better for you.  Be sure you test any new technique before running. 

• Wear bright or reflective clothing when running outside to keep you safe. 

• Wear clip on lights if running outside of daylight hours. 

• Wearing a GPS watch can keep track of your time, pace, distance and route you are running. 

• Keep track of your runs by keeping a journal to record your distance, time and other thoughts. 

• It is a good idea to run with a friend. Mulitiple runners are safer and more motivated than individuals in general.

• Energy bars and/or Gels are a great way to keep your energy level up during and after long runs. 

• While upright posture is essential, a runner should maintain a relaxed frame and use their core to keep posture upright and stable. 

• The most common running mistakes are tilting the chin up and scrunching shoulders. 

• A common running mistake is shuffling your feet.  Try to imagine a stick that you have to step over with each stride. 

• Make sure to drink plenty of water during long runs.  Several belts holding bottles are available and made for running. 

• Some people prefer tight fitting running tops and some loose.  Make sure to experiment with many styles before any long run or race. 

• Running shorts typically have a shorter inseam than traditional shorts.  Make sure your running shorts allow freedom of movement and do not rub or restrict you in any way. 

• The right socks are critical.  Avoid cotton and try several brands/styles to see what works best for you. 

• Minimalist shoes are gaining momentum.  These shoes are not ideal for long runs, but some runners enjoy them for short runs as it feels like running barefoot, yet provides protection. 

• Look for small pockets in your running clothes.  These are great for storing a key, energy gel, or even a cell phone.  Available in most running bottoms and some tops.         

• All kinds of accessories are available for runners.  From ID pockets, to electronics that track pace, distance, time, to running hats, to race number belts. 

• The item no one wants to talk about... underwear.  Remember that there are running specific underwear available that will make running more enjoyable just like all running clothing.