Running Tips

Pack Smart for Spring Races

If you are running a marathon or half marathon this spring, prepare several race day clothing options. Spring weather can be notoriously variable, and you might make a game day decision on whether to go with the shorts, tights, or capri pants, and whether to bring some old gloves.

Even if your race is local, bring some options in your bag to check at the start. You might decide to wear the short sleeved shirt for racing, but that long-sleeved one may feel great when the cool breeze hits your sweaty self in the finish area and you are shivering by the time you make it to the baggage collection. And don't forget to include a trash bag for an emergency windbreaker. They don't take up any space in the bag, and you might be glad you have it.

Treadmill Incline As A Running Alternative

The benefits of cross training are well known to runners, and here's one more to consider: Walking on a treadmill at a 12-15% incline.

According to a recent Active.com post by Matt Fitzgerald, there's research to show that walking on a treadmill at a 12-15% incline is roughly equivalent to running (on a flat surface, presumably).

So if you are recovering from injury and working back to running, take heart, and maybe give the inclined treadmill a try. Or if bad winter weather keeps you from a run, this may be just what the doctor ordered.

New Runners: If You Took Time Off in Winter, Build Slowly

If you took up running in the fall and backed off during the winter, spring is the perfect time to resume your running routine. A new pair of shorts or a short-sleeved shirt in a moisture-wicking fabric and a bright color will perk up your spirits as much as the pleasant spring weather.

Remember, though, that if you have taken a break from running during the winter months, start slowly. If you haven't run more than 5 miles since last fall, your body won't thank you if you go out for 10 on the first warm day. More experienced runners can increase mileage more quickly after a layoff, but as a beginning runner, you may still be adjusting to this new activity. Build back up gradually, and

Spring Training for Fall Marathons

If you are thinking of a fall marathon, spring is the time to sign up and start training. Many of the big fall marathons, such as the Marine Corps Marathon in Washington, DC, in October, open for online registration in the spring.

If you survive the online lottery and get into your fall marathon of choice, spring is a great time to get a good mileage base, especially if you didn't run much during the winter. If you are new to marathons, don't worry about a training plan just yet; start building up until you feel comfortable running for at least 45 minutes 3 or 4 times a week. Then investigate some specific training plans, such as those available at runnersworld.com.

Get More from Salad: Mix it Up

Are you making salad with one type of lettuce? Although green is always good, mixing several types of greens in your salad is even better. If you are making salad for a family of four, or if you just really like salad, buy bunches of several different greens, such as romaine, radicchio, curly endive, kale, and spinach, and you'll probably use them before they get wilted.

If you are planning meals for just one or two people, there has been a vast improvement in the quality of packaged mixed green salads available in the produce departments of most grocery stores. Look for the organic varieties; they are less likely to have any type of preservatives that might cause digestive troubles. But do pay attention to the expiration date--and try to eat these salads within a week of purchase.