Running 101

If you are a runner (or are in any other sport) there are some things that you need to do on a regular bases.

1. Always practice (Since about the end of the school year, I have been running almost every day. I have been training for Cross Country coming up this fall.  Since I am going into 8th grade I am only running a 2 mile race, but during my runs I have recently started running 3 miles+.  Running more then required doesn't hurt. Building up your endurance can only help you. Once you build up your endurance you can start hill work, speed drills, etc.)
2. Remember to stay hydrated (Drink a lot of water.  Gatorade, Powerade, or energy drinks may taste better or give you a burst of energy, but you're not giving your body what it needs in order for you to be active. When you add packets to your water to make them taste better you may be thinking "It's still water, it just has some flavor". If you think that then you are wrong. Adding anything to water takes away all the good it does for you.  
   Before you go out for a run or race check to make sure you have enough water in you.  I know it may sound weird, but an easy way to do this is to check your urine.*If your urine is clear: You have to much water in you*If your urine is dark yellow: Get more water into your body.*If your urine is a watered down lemonade color: you have a good amount of water in your body.)
3. Stretch (Stretching is important no matter what sport you do.  Remember to stretch before and after your run (or any other physical activity) If you don't stretch your muscles will tighten up.  If you run constantly with your muscles tight, you will be doing more harm to your body then good.)  
4. Always be eating good food (The food pyramid is a good reference to what you need to be eating daily, but as a runner you need to be adding calories and PACKING ON THE CARBS! The day before a race anything pasta related or anything that has a lot of protein in it is a good option. Don't eat a lot of junk food, it is bad for your body, but a little bit is ok (:  ) 
5. Get motivated. (Here are a couple of my favorite quotes to get you started:
   *Most of our obstacles would melt away if instead of cowering before them, we should make up our minds to walk boldy through them. -Orison Swett Marden
   *The miracle isn't the fact I finished, but the fact that I had the courage to start. -John Bingham
   *Strength does not come from winning. Your struggles develop your strength. When you go through hardship and decide not to surrender, that is strength. -Unknown
   
   To accomplish great things, you must firsts BELIEVE!!  <3  -Zoe Robertson