6.) Eating while running can be extremely beneficial to athletes, especially for anyone running a long distance race such as a marathon. There are certain foods that digest easily and are perfect for a snack on the go to up your energy.  

7.) Warming up before and stretching after a run is an important part of training that should not be overlooked because it will help maximize performance. This simple and easy precaution will help you feel better after a run, improve your stride and help to prevent injury.

8) The American College of Sports Medicine and the American Dietetic Association recommend taking a serving of carbohydrate within 30 minutes after a work out.  Chocolate milk is a great option – it provides fluids for rehydration and carbohydrates for energy or glycogen replacement. 

9.) Invest in quality equipment. Have your feet assessed by a running shoe specialist and purchase a pair of shoes specifically designed for running and your gait (vs. fashion). Wear lightweight layers of clothing designed to absorb moisture from your skin and protect you from cold, wind and rain.

10.) Be aware of your body. If you notice soreness take note. There are ways to treat injuries before they become greater issues. Do not let an injury control your running and prevent you from achieving your goal. 

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