Fitness Brainstorm

Even a Boot Camp Sergeant needs a buddy!  With the Patriot Games 5K Mud Run coming up in June, and all the prep for other people, I realized I better get my butt in gear!  I had a rough start yesterday, admitting here, that running is not my favorite.  At least not after a long period of no running!  But I can always count on a Boot Camper to the rescue and we got out early this morning and got in a run with a few pit stops for a quick blast of extra exercises.  I've also started the Body Cycle Fitness Challenge that I presented on my Facebook page, so I am looking for more energy in the days to come!

So, do you need a few more ideas about how to "get involved"?  Oh, OK, if you insist! :)

If you live in the Sagina, Southlake, Rhome, Decatur Area, my Boot Camps are of course the 1st choice!  If you have "liked" me on Facebook, just post a comment like "Hey, anybody want to go for a walk?" and see what comes back.  Lots of locals to meet there!  Ask what others are doing outside of Boot Camp!  If you don't see a Boot Camp time slot that works for you, or if you are across country reading this (how cool is THAT!), here are some other ideas.

FACEBOOK.  See what might be in your area on Facebook.  Communities are a powerful thing.  We talk and comment to each other all the time.  "Like" some place or someone who is engaged in Fitness in your area, and get connected!

MEET UP GROUPS.  Meet Up Groups has many groups that are within a zipcode where [people are getting connected.  The link that comes up is for the DFW area, but at the top of the page, you can just change the postal code to your area!  Maybe you would rather hike, kayak or rock climb.  Maybe you would rather walk the trails, or stroll with your kids, there are so many groups to choose from!

CAUSES.  Some people get fired up for a cause, go to your local Chamber Page or Active website for events in your area that you feel connected to.  The added benefit is that you meet people who also find it a worthy cause, so you have an immediate connection.  You do NOT have to run, you CAN walk.  There is no pressure here!

Are you getting some ideas of your own?

Wake up with PROTEIN and CAFFEINE, Ahhhhhh

I have been dying to share a recipe but that seems a bit anti-climactic after Monday’s post.  Sooooo, let’s first talk a bit about protein, our next goal, and THEN I’ll get to the recipe, eh?

Hopefully by now you have approached several strangers in running shorts at Walmart.  But for this next fit tip, I advise organic, so promptly leave Walmart and go to your local organic source.  If you don’t have one, sniff, read your labels at your local grocery (some of you may not even have Walmart!) and do your best and leave the rest!

This next goal is to start getting good protein sources into your diet. The recommendations may surprise you, and make you wince at your food consumption in comparison.

When it comes to protein, your body uses it to build and repair tissues. It also produces enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.  Protein is a "macronutrient," meaning that the body needs relatively large amounts of it, because the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.  When I say large amounts, I mean it should be at the higher percentage of what you take in as opposed to fats and simple carbs like bread.

Protein does not build muscle.  Protein is in the restore and repair business.  The only way to build muscle, which burns fat, is exercise. Consuming protein after a workout is the best way to restore and repair muscle.  Men need three daily servings of protein for a total of seven ounces.  Women, and some older people, two daily servings for a total of five ounces. Some good primary sources:

Fish: Fish offers heart-healthy omega-3 fatty acids
Poultry: Eliminate most of the saturated fat by removing the skin.
Beans: Beans contain more protein than any other vegetable protein and are loaded with fiber.
Nuts: One ounce of almonds gives you 6 grams of protein, that’s a protein pack!
Whole grains: A slice of whole grain bread has 3 grams of protein, and also a fiber goodie

If you are a vegetarian, you likely know where to get your protein.

Now that I have given you the benefits of protein, let’s look at a supplement source!  Protein powder.  I do not recommend this as a primary source, but it sure works great in smoothies for a quick snack.  Oh, did you want a recipe? How strange, I just happen to have one...

Sometimes a nap is just not in the schedule, so hello old friend...caffeine!  If you love green tea fraps and/or coffee, you will love these recipes.  And adding protein powder is pure genius!

Green Tea Smoothie
½ tsp. matcha green tea powder (what they use at Starbucks!)
2 oz. hot water
4 oz. milk
scoop of protein powder
sweetener of choice
ice cubes (a couple at a time to desired texture)
optional: vanilla extract, orange flavored stevia, fruit

Dissolve matcha powder in hot water
Add tea, milk, protein powder, sweetener and a couple of ice cubes to blender.
You may need to adjust milk/ice depending on whether you add fruit etc. This is the base recipe, make it your own, YUM!

Coffee Smoothie
½  cup strongly brewed coffee, this means double your scoops when brewing OR instant coffee (double strength) or expresso
½  cup milk
Scoop protein powder
sweetener of choice
ice cubes (a couple at a time to desired texture)
optional: vanilla, chocolate or coconut extract!
Brew coffee.  Add Milk to blender first, then coffee, protein, sweetener, ice cubes and any additions for options.  Again, this is the base, make it your own, YUM!

If you get a perfect variation, give it a share!

Re-Focus...Re-Shape...Re-Evaluate!

The pressure is on, isn't it?  The heat's here and no more jeans to hide.  Summer's coming, how did that happen?  I wasn't ready!  Not to mention the Easter basket I polished off over the weekend.  Sound familiar?  Well, wipe away the chocolate mustache, that was yesterday.

Over the next 6 weeks, I want to focus on short term goals, to a better...bikini body?  No.  Summer legs?  No.  Well what then?!?!?!?!  For the already "in shape", a reminder how blessed you are to be there, and some fun information to shake things up.  For the -- struggling to get there, a reminder that as long as you have working limbs, you CAN achieve better health, stamina and esteem.  I just re-read that and realized that might imply if you have limbs that don't work, that could be the issue.  Not at all!  We still have control of what we put inside, and activity does not always mean a barbell.

READERS - GET INVOLVED!  If something is working for you, post it!  I want to encourage others, and when you have pressed past a goal, doesn't it make you want to shout it out to others?  I DO!

Fitness isn't just about LOOKING better, it's about FEELING better.  It improves our outlook.  Do you lose sight of that in all the efforts?  It is very easy to do with so much cultural focus on perfection.  How can we stand under the pressure?  Or photoshop for that matter?!

Even if you are overweight, when activity comes into your life, it triggers something in the brain (I know there is a scientific word for that!) that lightens your spirit (more relatable, don't you think?).  I am not suggesting you "Accept yourself where you are, embrace your shape!", unless of course you are in great shape and are somehow not embracing that.  But to the person who wants too look and feel better, knows that they have "crossed the point of no return", so to speak, on the scale, and feels defeated by all the to do's that get in the way of getting active, STAY TUNED!

Some things to look for in the following weeks....

1. Inspired stories of women just like YOU (If you think that should be YOU, let me know!)

2. Fun recipes your whole family can enjoy, not just meant for a tupperware container marked "Only you tubby" in the fridge.

3. Music that puts a skip in your step

4. Sites and resources to help get you active and involved.

I am sure I will be thinking of more, we DO have 6 weeks.  Be encouraged, let's face it together sister!  Press on towards the goal -- the goal of living!

If you are looking for your first tangible goal -- GET A PARTNER.  You know how when you play tennis, or pool, or ping pong or run...you want to get get with someone a little better than you?  That also works here.  Enlisting someone else from the couch (while tempting), can backfire if they are not fired up!  YOU need the encouragement.  If you don't have an active friend, then your goal is to MAKE ONE!  See that girl in the running shorts with toddlers in her shopping cart?  Strike up a conversation.  Like "How do you do it?".  She may be lonely walking alone in the morning because all her friends have kids  too and are not interested in finding time for activity.

Never assume someone has it all together, usually people who are involved in fitness have a story.  And we like to help people create theirs!  So go on...her, over there, yeah, her...

Getting Soaking for Digestion

For some, this may be old news, but for others, this may be a reintroduction to a part of the pyramid that they have been avoiding.  Much of the information given about whole grains fails to address the issue of digestion.  If you have made the switch from white to wheat you may be experiencing discomfort from poor digestion.  But this process is for the healthy digestive tract as well!

Whole grains contain phytic acid in the bran of the grain. Phytic acid combines with key minerals, especially calcium, mangesium, copper, iron, and zinc and prevents their absorption in the intestinal tract.

Soaking, fermenting or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption.  This can be especially helpful for those who suffer gluten intolerance.

Are you ready to start soaking?! Let's start with your hot cereals and bread/muffin preparation. The first step is to soak the whole grain flour in an acid medium such as buttermilk, plain yogurt, or other cultured milk, or in water with whey, lemon juice or vinegar added, 1 TB per cup water. Neutralizing a large portion of the phytic acid starts in as little as 7 hours of soaking, but you can just prep the night before and let it sit overnight for best results. You can soak for up to 24 hours. This is done on the countertop, covering the bowl, not the refrigerator. This works great with steel cut oats and old fashioned oatmeal(best soaked for 24 hours) and it makes them nice and creamy for preparing hot porridge. Just measure and prep as usual.

Brown rice, buckwheat, and millet are more easily digested so they may take less soaking, several hours. Put it on the counter in the morning and it will be ready to use for dinner.

Additional Tips

The soaking process will greatly soften the grain resulting in baked goods that are lighter in texture, closer to the texture of white flour. The longer the soaking, the less necessary is baking powder. Baking soda, alone, will give enough rise.

Recipes requiring a blender such as baked goods and pancakes should also include the soaking process, preferably using buttermilk, but you can substitute an equal amount of water with whey, lemon juice or vinegar, 1 TB per cup, as an alternative. You can make buttermilk by adding 1T of vinegar to a measuring cup and then fill with whole milk (raw if you can get it!) to the 1C line.

Give it a try and report your results, Bon Appetite!

For more information on what you can soak, sprout and ferment and their nutritional benefit, check out Sally Fallon's, Nourishing Traditions cookbook.

BOLDER SHOULDERS

V for victory

To create the classic V-shape you need to work all three muscles in your shoulders. This crafts the illusion that your waist is smaller and will increase your strength in the rest of your upper body exercises. In this routine you’ll do a set of an isolation exercise then without rest do a compound multi-jointed exercise. The isolation move forces the target muscle to work harder during the compound move and fatigues your muscles, which triggers growth. Repeat each superset 3-4 times and rest 60 seconds after each one for maximum development.

Superset 1

Lateral raises
Stand with your feet shoulder-width apart holding a dumb-bell in each hand. Let the weights hang to your sides and keep a slight bend in your elbows with your palms facing each other. Raise your arms out to your sides and stop when they are even with the top of your shoulders. Lower to the start. Perform 12 reps.

Seated dumb-bell shoulder press
Sit on a bench and hold a dumb-bell in each hand. Raise the weights so they are in line with your shoulders on either side of your head. Straighten your elbows to press the weights above your head until your arms are straight but not locked. Slowly lower the weight back to your shoulders along the same path. Perform 8 reps.

Superset 2

Front raises
Stand holding a dumb-bell in each hand, arms at your sides, palms toward you. Keeping your arms straight, slowly raise the weights out in front of you until they’re parallel to the floor and simultaneously rotate your wrists until your palms face downward. Return to the start. Perform 12 reps.

Arnold press
Stand holding dumb-bells in front of you at chest height with an underhand grip (palms facing you). Push the weights overhead and rotate your arms so that your palms face forward at the top of the move. Lower to the start rotating your wrists as you go. Perform 8 reps.

Superset 3

Upright row
Stand holding a barbell with an overhand grip in front of your body with straight arms. Raise the bar up to a point just below your chin while keeping your palms facing your body. Pause, and then lower to the start. Perform 12 reps.

Standing shrugs
Stand with your feet shoulder-width apart holding a dumb-bell in each hand. Raise your shoulders as high towards your ears as possible. Pause at the top of the movement and tense your neck muscles. Lower to the start. Perform 10 reps.

The workout

Superset 1
Lateral raises
Reps: 12
Sets: 4

Seated dumb-bell shoulder press
Reps: 4
Sets: 8

Superset 2
Front raises
Reps: 12
Sets: 4  
Arnold press  
Reps: 8
Sets: 4

Superset 3
Upright row   
Reps: 12
Sets: 4  
Standing shrugs
Reps: 10
Sets: 4

FOOT ENVY

Have I showed you my newest fashion passion?  The GEL-Noosa Tri 6 by Asics.  Originally developed for the Australian Triathlon enthusiasts, they are now on the U.S. market.  They were christened this week at Boot Camp and I hope to add a few more to my collection!  I think these may sit on the shelf for the Mud Run though, girls gotta have limits.  Get fitted for a pair at LUKE'S LOCKER!

EVENTS: A Place to Connect

 

From a sports perspective, Run Fur Fun was more than just a fundraiser.  It's was also the outlet to plug into for fitness, fun and fellowship.  It's a community effort and the energy was there!  We raised $641 for the shelter and these are some of the cuties that we hope to see adopted!

Fitness minded people tend to collect each other, as some of our volunteers were from Fitness Fanatics in Ft. Worth.  Thanks y'all for coming out to support us!

The morning started out brisk as runners arrived to register.  Honorable Mention goes out to our sponsors, Cary Bohn, State Farm Insurance in Decatur, TX and Wise County Detailing and Fabrication in Boyd, TX, and to Jo Beth, Brenda and Marie for all their extra volunteer efforts for this event!

Our teen volunteers took to their places. 

Bootcampers Brooklyn (her twin daughters were among the teens volunteers) and Brenda also braved the brisk morning to volunteer for the event.  But they are used to it coming at 7am Tues. and Thurs., they are smiling then too!

Some photos before they were stars...

Krystal Straw (1211), Brenda's niece, took 1st place in her age group!  Krystal is new to the 5K, so this was exciting for all of us.

Cameron Garrett (1225) took 3rd place in the same category.  And bootcamper Veronica Monjaraz (1228/Royal Blue in the back right) took 2nd in the same age category!!

Barry Chapman (1233) took 3rd place in his age group and Jarred McEntire(1232) took 2nd in his age group.

Marty Casillas (1231) standing next to my honey took 1st place in his age category.  My husband takes 1st place in my heart!

Jim Gallant (1239) took 1st place in his age category.  His daughter was a volunteer.  Jim is new to Decatur, coming from Illinois to join the Wise Clinical Care Associates.  Go Doc!

Kristie Fritz (1238) took 2nd place in her age group as well as overall female.  Apparently it runs in the family, Rami Fritz (1237) took 1st place in her age group.  Macie Dickerson (1235) took 2nd.  Starting young, and as a family, I like it!

Steven Phillips (1214) took 1st place in his age group and his kids look proud.

Kris Cannon (1204), also a Bootcamper, took 3rd in her age category.

Somebody was glad when it was over!

The group gathered for a picture after all the medals and trophy's were given.  What a great team of sports!  Thank you for your contribution to the cause and we hope to see you out there with us again next year!

Detailed 5K Results HERE

How do you get ready for summer?

One great way is to give your skin an overhaul is using salt scrubs.  Especially for mature skin, along with a Vitamin E supplement.  You can make your own salt scrubs at home and they are one of the easiest home spa products to make.

Ingredients:

• 1/2 cup sweet almond, grapeseed or another light-textured fragrance free massage oil. Don't use simple cooking oil from your pantry. Olive oil is used in some recipes, but not for this recipe.
• 1 cup fine sea salt.  Even better is fine Celtic Sea Salt if you can find it. No Morton's table salt!!  Substitute sugar for more sensitive skin, which is gentler with an added bonus that it produces glycolic acid, one of the natural alpha hydroxy acids that exfoliates the skin. Sucanat is not a good choice for this recipe.
• 5-15 drops high quality essential oils. The essential oil you choose for your salt scrub depends on the result you want. Here is an extensive list to choose from. You can experiment and do your own blend.

Preparation:
Place salt (or sugar) in a small bowl.  Add the oil, mixing well with a wooden spoon. The texture should be moist enough to hold together, but not overly oily. You can adjust the amount of oil to achieve that texture.  Gently tap in the drops of essential oil and combine well.  Voila!!  

The purpose of an at-home body scrub is to exfoliate the outermost layers of dead skin cells, revealing softer, younger cells just below.  An home body scrub probably won't be as thorough or pampering as a spa treatment, but it still has benefits and is a lot less expensive.

How To Give Yourself A Body Scrub At Home

• Prep the skin by soaking ten to fifteen minutes in a warm tub to soften the skin. Add a relaxing essential oil like lavender, jasmine, or rose-geranium. Drain the tub and pat yourself dry.
• Place a towel on the edge of your tub and sit on it. Put a little scrub in the palm of your hand and rub it over the skin.
• Roll up a moist washcloth and rub your skin, sweeping in an upward motion towards the heart. Spend at least a minute or two in each area for a full exfoliation. You are not a sticky pot, so don't scour too hard or long!
• For your back ask your partner to help or us a body brush with a long handle to get to the hard to reach spots between your shoulders.
• When you're finished, rinse under the shower.

More At-Home Body Scrub Tips

• A home body scrub once a week should keep your skin smooth.
• If you start to experience irritation, cut back on the frequency of scrubs or try something gentler than salt, like a sugar scrub or exfoliating mitt.
• Do not us a body scrub on your neck or face! It's too harsh and the oil will break your face out.

SHIN SPLINTS

For runners week, here is a little information about a very common problem - Shin Splints. Pain occurring in the front or inner part of the lower leg. The onset of symptoms is gradual, lower leg pain, pain when foot or toes are bent downward. There can be mild swelling, tenderness, pain that (at first) subsides when not exercising; later, continuous pain.  Most cases of shin splints can be effectively treated with ice, rest, over-the-counter pain relievers and wearing (or changing) shoes that provide more protection for your feet, ankles and lower legs.  

CONTRIBUTING FACTORS

• Running downhill – this puts additional stress on the muscles on the front of your shin from impact of toes in pointed down position, rather than distributing weight evenly through your foot.
• Any sudden increase in training frequency, duration, or intensity  –  You should not increase training routines by more than 10 percent a week due to risk of injury
• Old shoes! When shoes wear down, they don’t properly absorb shock and the arch support tends to flatten out.
• Exercising on hard or inclined surfaces  –  This places stress on the leg, which can cause inflammation.
• Previous history of shin splints  
• Returning to normal training too soon after first occurrence and can easily cause a setback.
• Flat feet, rigid arches, and over-pronation (ankles roll inward on impact)  

RECOVERY

• Rest or cross-train with low impact activities in the pool, on a bicycle or elliptical machine
• Ice for 15-20 minutes at a time, four or more times a day
• Compression with an elastic wrap or compression sleeve
• Elevation
• Over-the-counter anti-inflammatory drugs such as aspirin, ibuprofen and naproxen (this should NOT be a long term solution as these can be hard on the liver)
• Arch supports to cushion the impact and disperse the stress
• Seek medical help if pain persists for a week or more
• When you think the problem is completely gone, take one extra day before resuming normal training.
• Use a foam roller to break up muscle adhesions and increase blood flow to outside lower leg and between the center and outside of your lower leg.

WHILE ON THE MEND

1. Use a Massage Stick/Tennis Ball to massage the lower leg focusing on the inside of the shin and deep in the calf
2. Traditional calf stretch while maintaining a good arch position with foot straight ahead and foot turned in with hips square to the wall; don’t turn your feet out , it reduces the effect of the stretch)
3. Start with two feet calf raise, maintaining a neutral foot position raising up over 1st/2nd toe, then shift weight to one foot and slowly lower down; hold on to to something for support; 2 sets of 10)
4. From a seated position, starting with the ankle in front of your body with ankle plantar flexed on top of a towel; use toes to crunch up towel; 2 sets of 25

Start before you’re ready

Kista is in the white hat and long dark hair!!

As scheduled, today's guest blog comes from a marathon runner whose story could just as easily be yours or mine, which is why I LOVE IT!  You can read her bio under "Fitness Features".  I hope it inspires you, no matter what you may be wanting to do.  Thank you Kista for your athletic inspiration and contribution

Don't get me wrong, I can be queen prep. I am all for preparation. I also know I can think my way into being horizontal on the couch due to "I'm not ready". Now you know why "just do it" makes sense. I was the gal that went to the gym a couple of times a year. In hindsight, the fear of not knowing how to do something, like exercise, kept me on the couch. The not asking how to do something kept me in the box.

My mind: All that changed one day was when a friend asked me to start walking with her on weekdays. Walking. I can do that. I didn't really want to, but I did. I wore my fashion sneakers and set out on the simplest thing that would change my life profoundly. Taking the action, no matter what I think or feel has given me experiences that I could not have imagined. I heard people talk about exercise. I had doctors tell me to exercise. Exercise was so far off my radar my mind would slam shut. In 2004, I said yes to something I did not want to do and have continued saying yes when my first response is "No, I don't want to run the trails. I'll get my sneakers dirty." Now, I mostly run trails.

Keep it simple. I didn't rush out and buy all the gear and gadgets. My friend gave me some beginner basics for running. 1) No cotton 2) Buy proper running shoes 3) Find a group 4) Buy "Marathon", by Jeff Galloway. By just doing I learn the most. Who would have thought this late in age (now 45) I would finally apply this little gem. I still have to do the dance in my mind to get out the door to run. Some days, it's just one step at a time. I'll put on my running clothes hoping I go for a run. I always do. I say yes to running with a friend because I feel worse if I back out. I used to tell myself I'll drive to the parking lot where my group meets and turn around if I don't want to run. I never did turn around. Get yourself out the door no matter what you think or feel. I promise you will be empowered! Plan exercise like you do breakfast (please don't skip breakfast!)

My body: I battle with body images as well. I am heavily scarred from acne on my face, arms and back and still suffer with adult acne today. I've come to learn how selfish it is if I don't run because I have a pimple on my nose. I see a runner with one leg and my perception changes. Get over yourself, I say. I've come to accept that I am never going to be the girl that is only wearing a sports bra. And, girls, don't think you have to diet before you start exercising. Start exercising first. The food intake will naturally morph into what's needed and if not, you can ask the woman next to you what she does.

All this talk about running...I am going to put my running clothes on now. My experience tells me a run will follow.

Check out my blog for my latest running rants: www.gurlRUN.com

THE BEAT

I had a good time putting together these little playlists as I perused iTunes and reminisced.  Let me just say, there is a LOT of music out there, some a little painful, some just not practical!  Eventually we get to the good stuff, give these a shuffle:

You will find no explicit lyrics here, your welcome! 

Who says the best of the 80's was ballads! 

Bullet - Divinyls

Call Me - Blondie

Blister In The Sun - Violent Femmes

Lust for Life - Iggy Pop 

Pump It Up - Elvis Costello

Johnny Come Home - Fine Young Cannibals

Love Is the Drug - Roxy Music

The Look of Love - ABC

Tainted Love - Soft Cell

Random Artists

The Hand That Feeds - Nine Inch Nails

Uprising - Muse 

Smells Like Teen Spirit - Nirvana 
Sugar, We're Goin Down - Fall Out Boy

Crazy - Gnarls Barkley

Say Hey - Michael Franti & Spearhead

Radioactive - Kings of Leon 

The Temper Trap - Sweet Disposition

Shake It - Metro Station

Contemporary Christian

 Light Up The Sky - The Afters

Desert Song - Hillsong 

Shine - Pillar

Still Here - Superchick

The Door - Leeland

Come Alive - Barlow Girl

Freedom - Nicole C. Mullens

Happy Day - Tim Hughes

Perhaps in the future I will have some more playlists with some music that will inspire you and surprise you! If you have a favorite playlist, SHARE IT WITH US!

Preparing for the RACE

With a 5K this weekend and a Mud Run in June, here are some BEFORE THE RACE guidelines to help get you race ready!!


Rest

• Get lots of rest the night before, aiming for 8 hours sleep.
• Make either day before or two days before a complete rest day for the legs.
• If you do train on the day before, make it a very light workout on the legs.

Nutrition

• Begin hydrating on the day before.
• Eat meals high in carbohydrates for lunch and dinner the day before. Selecting the "right" foods is an important area of experimentation.
• Avoid foods with excessive protein/fat content all day Saturday.
• Drink about eight ounces of water the morning of race, prior to your run.
• Eat a light snack the morning of the race prior to your run. This is also an important experimentation area in regard to food selection.
• Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks).
• Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption. A final thought: Please dispose of gel and energy product wrappers properly by throwing them away in trash receptacles or placing them in your fanny pack. Let's all work together to keep the environment clean!
• After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices).
• As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.

Shoes, Apparel, and Accessories

• Make sure that you are training in shoes with low mileage wear to maximize absorption of shock.
• Wear Cool-max or synthetic blend socks, singlet, and shorts that wick away moisture/perspiration and won't cause chafing to enhance your comfort level.
• Use Body Glide, Skin Lube, Vaseline, or similar products (on feet, under arms, between thighs, nipples, etc.) to eliminate or reduce chafing and/or blisters.

Things to Consider While Running

• Run at a conversational pace by starting out slowly to conserve glycogen.
• Running at an easy pace reduces the possibility of incurring an injury.
• Stay loose by shaking out your arms and shoulders regularly.
• Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body.

After the Run is Over

• Drink and eat.
• Stretch thoroughly.
• Do some light cycling, walking, etc. later in the day to loosen up your legs. 

Source: marathon running