Have you not known? Have you not heard? The everlasting God, the LORD, The Creator of the ends of the earth, Neither faints nor is weary. His understanding is unsearchable. He gives power to the weak, And to those who have no might He increases strength. Even the youths shall faint and be weary, And the young men shall utterly fall, But those who wait on the LORD Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint. {Isaiah 40: 28-31}

All the information you will need to be fit and healthy for marathons will be posted here in this section. Check back every so often, because new information is always being added!

5 Power Foods For Runners:

The right foods can boost your performance instantly, make running easier, and even help your body repair and improve itself after a run.

1. Salmon     

Why: It’s an outstanding source of omega-3 fats, which cut the risk of heart disease, boost immune system, and protect against inflammatory conditions such as arthritis and psoriasis.

How: Grill it, bake it, or use canned salmon in sandwiches, casseroles, or even quesadillas.

2. Soy Burgers:     

Why: Soy burgers make it easy to eat and enjoy soy which helps lower you risk of heart disease, certain cancers, osteoporosis, and lessen the symptoms of menopause.

How: Serve them on a whole grain bun with sliced tomatoes and onions. This protein-carbohydrate combo makes a dynamite recovery meal after a run.

3. Nonfat Yogurt:     

Why: Eat a cup of nonfat yogurt and you’ll meet 45 percent of your daily calcium needs in just over 100 calories. Plus, yogurt bolsters your immune system.

How: Eat it with fresh fruit, drizzled with chocolate sauce, use it in smoothies, dips, and sauces.

4. Canned Refried Beans:     

Why: It’s all there in a can: a low-calorie, virtually fat-free, fiber-packed food that’s loaded with energizing carbohydrates, and provides a good dose of protein and B Vitamins.

How: Beyond the standard bean burrito, use them as a dip, in casseroles, or with eggs.

5. Almonds:     

Why: Almonds cut heart disease risk, thanks to their healthy fats and photochemicals. Plus, almonds are one of the best sources of vitamin E, a potent antioxidant vitamin that’s not found in many foods.

How: Snack on almonds straight or in trail mix, sprinkle them on your favorite cereal, yogurt, or salads.



















Prevent Muscle Cramps Before They Strike!

Experts debate what causes muscle cramps during running. But they all agree on how to reduce your risk of getting a spasm during a run.

1. Take Time To Stretch:     

Pay special attention to the muscles that are most prone to cramping. Stretch them gently but thoroughly.

2. Train Appropriately For Every Event:     

If you don’t, running faster or farther than you’ve trained will overwhelm your muscles and make you more susceptible to cramps.

3. Prepare For The Elements:     

Give yourself ample time (a week or more) to get accustomed to running in weather conditions you may not be used to, such as humidity.

4. Keep A Sports Drink Handy:     

Keeping yourself well hydrated may lessen the severity of any cramps you do develop. Drink 16 ounces of fluid an hour or two before you run or race. Then take in 5 to 12 ounces every 15 to 20 minutes during the run. Just be sure to choose a beverage that contains electrolytes since these salts help prevent cramps.

5. Hop To It:     

Incorporate leaping, hopping, and skipping drills (otherwise known as plyometrics) into your regular training. They improve muscles (nerve coordination, strength, and help loosen tight muscles.)


Helpful Tips And Reminders:

1- Clip your toenails a few days before you run.

2- Pin your race bib on the front of your running shirt before you go to bed.

3- Wear new socks.

4- Pin energy gel on to your waistband if you do not have pockets.

5- Pack extra safety pins in your race bag.

6- Have some money in your pocket. An acquaintance had to drop out of the Paris Marathon last April and didn’t have any money for a cab, bus, or phone call. Tuck or pin a $20 and $1 bill into your pocket.

7- Double tie your shoelaces.

8- Walkers should start at the back, so they wont act as a road block to those who want to start in the front to run.

9- Walkers should stay on the shoulder of the road and not block faster runners approaching from later starts.

10- In most races, when you cross the finish line, someone will tear of the bottom portion of your race bib tag and match it with the computer time.

11- Some races use an electronic “chip” that records your start and finish. The chip sends an electronic signal to the timers computer when you step on the special pad at the start and finish and other spots on the race course. You must tie this chip on your shoe lace with the provided loop. It will be snipped off your shoe after the race. You will be charged $30 if you lose it or do not return it. Some folks pick up the chip at the Expo and then may not run for what ever reason and do not get to turn in the chip. It is your responsibility to return in to the race director or timing company.

12- Be sure you tie your chip on your own shoe, being careful not to mix your chip up with your roommate.

13- In non chip races, after crossing the finish line Do Not pass up anyone until after you exit the finish chute, nor let anyone pass you until after you have your tear off tag collected. or until you get out of the finish chute.

14- Always time yourself and maybe remember the persons number just behind you in case you “go missing in action” on the results sheet for some reason.

15- Grab a bottle of water and drink plenty of fluids in general after the race to help speed your recovery.

16- Please thank the volunteers profusely, before, during and after, who work for yours thanks and appreciation (and the measly T-shirt the marathon gives them).

17- Please thank the volunteers profusely, before, during and after, who work for yours thanks and appreciation (and the measly T-shirt the marathon gives them).

18- Wear your medal proudly for the rest of the day and evening. You earned it.