To avoid that heavy sensation, you may want to eat your last meal around 2-3 hours before your race to give yourself enough time to digest your food.

running is only bad on your knees if you have poor form or if you are increasing your training too quickly.

your legs are usually one of the warmest parts of your body during your race, so you won't need anything longer than shorts. But in situations of poor weather, you may need to get pants that are more protective. Running

This means that you should use ice baths only when you need to recover your body from a swollen and beat-up condition. Ice baths should not be a regular thing for your body.

For an easy run (class 1-3), you can still carry on a conversation comfortably, and your breathing is controlled. At a moderate run (class 4-6), you are still somewhat comfortable and can talk, but you're working harder. At a hard run (class 7-9), talking is difficult. You are outside your comfort zone, and breathing is hard. Finally, at max effort

Rolling out after training also helps to increase your range of motion which means that you can make better strides and utilize your body more efficiently to maintain good form and operate at your best.

Eating a simple bagel or some trail mix helps to give your body energy for that post-exercise burn that happens as your metabolism continues long after your body has stopped.

Long runs are important, but only so much as they begin to show how far you are from your goal. Once a week, long runs allow you to prepare for race day.

You should plan to refuel every hour even if, at the moment, you don't think you need it.