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Fitness Tips for Marathon Running

Tips from Active.com

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    BEFORE RUNNING: If you eat a large meal before a run, wait at least three hours before you head out. Almost nothing you eat immediately before a run will digest enough to give you energy during your run.
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    Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. Staying hydrated will keep your legs from cramping, especially in hot weather.
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    Begin your runs with a very relaxed and easy stride - not too fast. Increase your pace slowly until you're running at your desired level. If you start off too fast, you risk running out of gas early in your run, and you'll feel more soreness in your legs afterwards.
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    Track the mileage on your shoes. At about 500 miles, mid-soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your shoes regularly.
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    AFTER RUNNING: After a three to five minute cool down jog, stretch thoroughly. Doing a cool down and stretching period allows the lactic acid (the byproduct created by your muscles) to be flushed out into your bloodstream and eliminated from your body.
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    Take a hot bath or relax in a hot tub after your workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes.
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    If you've just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.
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    Whether or not you're a regular runner, you should be drinking water all day long. Eight to 10 glasses of water spread throughout the day will replenish the fluid lost to exercise. Don't drink your water all at once; just keep an even flow going.