How To Prep For The 2010 NYC Marathon

More than 40,000 runners and 2 million spectators participated in yesterday's ING New York City Marathon. Recent reports suggest that post-marathon race day, running shoes sales spike, top running websites increase their traffic significantly and the motivation to run is at its all-time peak. Want to get in the action in 2010? Runner's World Magazine is here to help. Editor Joanna Golub has the essentials to get you up and running for race day 2010:

How To Enter
If you are ready to take the challenge, you first need to enter the 2010 race through the NY Road Runners, the official running club of New York City. You can become a member at www.nyrr.org. Starting at Noon today (11/02), log onto and enter the lottery system at www.nycmarathon.org.

Score the Right Running Shoes:
• Finding the right running shoe for your foot is the key to injury-free prevention.
• And you don’t have to pay a fortune. Runner’s World just named the Asics Gel-1150 the “Best Buy” running shoe on the market in its annual Winter Shoe Guide. For $85.00, this shoe offers the best fit and function for its price.

What to wear?
From sports bras to sweat resistant fabrics, Runner’s World has it covered. You don't need tons of running gear, which is good news in these economic times. You'll never regret money spent on breathable socks, shorts and shirts made of lightweight, soft and non-chafing fabrics.
These fabrics are designed to help keep you cooler in the summer and warmer in the winter
- Most Innovative Sports Bra: Moving Comfort Helena ($58.): secure hold, no chaffing, adjustable straps make this jog bra on of the best in the market.
- Best Sweat Resistant Shirts/Shorts: Men’s Nike Essential UV Short-Sleeve ($35.00)
- Best Running Skirt: Lululemon Run Speed Skirt ($52.00).

How to get started?
Best way is to add a few minutes of running to your walking.
Start slow
• All running, no matter the pace, will help you gain all the health benefits of running
• You need to listen to your own body and not compare to other runners, especially when starting out

Stay slow and walk often
• The most common mistakes made by people starting out is running too fast
• If you are out of breath or sick to your stomach, you're running too fast
• It's perfectly fine, in fact encouraged, to take walking breaks
• Running should relax you, not cause you stress or strain

Stay relaxed and run tall
• The goal is to run with a relaxed body
• Don't slouch, lean forward or over-stride as it only makes your body more tired and can cause injuries

Run when it's convenient
• Run whenever or wherever is convenient
• Look for flat routes, so you aren't over-tiring yourself
• When running in neighborhoods and busy streets, run against traffic so drivers can see you

How to avoid injuries?
Stretch after you run
• Old belief that stretching before running will prevent injury. No evidence to prove it
Expect a little muscle tenderness
• Small aches and pains are especially expected with beginners as your body gets used to the exercise
• RICE - Rest, Ice, Compression, Elevation for mild aches and pains

What should I eat?
Pass on the extra carbs
• Sadly, you can't eat all the bagels and pasta you want when you start to run
• On average, a person running 2-3 miles burns about 200-300 calories...not enough to justify huge quantities of carbohydrates
• That said, make sure you do eat and don't skip meals. Tough to run on fumes!

Drink water, but only when thirsty
• Runners sweat - so drink a little water before and after your run
• Beginning runners don't need sports drinks - they just add extra calories

Eat real food
• Eating simple, unprocessed natural foods will give you great results
• Avoid the tempting success stories of the "superfood" manufacturers and miracle cures
• Veggies, fruits, whole grains, low-fat dairy and lean protein have all the nutrition runners need

Check out Runner's World Magazine for everything you need to know about running. For more on Runner's World, visit www.runnersworld.com.