Before Running

1.If you eat before running, wait at least 3 hours before beginning running. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful of dried fruit.
2. Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. If youre going for longer than a 10K, you might consider taking a water bottle or planning a route that has a water stop along the way. Staying hydrated will keep your legs from cramping, especially in hot weather.
3. You may be tempted to do intense stretching to get warmed up, but try Chi Running Body Looseners instead. Ankle rolls, hip rotations, and knee circles are a few gentle exercises you can do to get your body loose and relaxed without straining cold muscles and joints. See the Chi Running book or DVD for a detailed explanation.
4. Begin running with a very relaxed and easy stride not too fast. Increase your pace slowly until youre running at your desired level. If you start running too fast, you risk running out of gas early in your workout, and youll feel more soreness in your legs afterwards.
5. Track the mileage on your running shoes. At about 500 miles, mid soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your running shoes regularly.