Running Tips
• Gradually increase your mileage. Do not try to do too much too soon.
• Stay well hydrated. This means drink 8 glasses of water throughout the day.
• Eat lots of fruits and vegetables. These will give you energy for your runs.
• Eat your breakfast. Your body needs the fuel to get your brain and your body going each day.
• It is important to warm up and stretch before you run.
• Keep running fun. Run with family and friends.
• Make sure your shoelaces are tied and double knotted before starting a run.
• Set a goal and stay on track to achieve it.
• During your run remember to pace yourself.
• Stretch after your run.

Safety Tips
• Always let a parent/guardian know where you will be running.
• Run with a friend.
• Run in daylight.
• Do not talk to strangers.
• In case of emergency, call 911.
• Wear proper clothing, such as reflective clothing and bright colors so you can be seen.
• Carry some form of identification.

Race Day
The day of your race your body will mostly be using energy from foods you have eaten in the last week. But you still need the right foods on the day of the race to keep you going until the end.

• The right foods will give you carbohydrates for energy, low to medium amounts of protein and just a little bit of fat.
• Foods for you to eat 1-2 hours before the race: Fruit or vegetable juice or fruit (plums, melons, cherries, and peaches).
• Foods to eat 2-3 hours before the race: Same as the foods to eat 1-2 hours before the race along with a choice from the grain group like a bagel or english muffin.
• Foods to eat 3 or more hours before the race: Same as the foods for 2-3 hours before but make sure to add some protein. Add some peanut butter to the bagel or low-fat cheese or yogurt, a baked potato or pasta with tomato sauce.
• Foods to eat after the race: Fluids! And a snack that contains both carbohydrates and protein.