I cannot tell you enough how important it is to rest your body on non-running days and to ice down any sore areas in your legs. It is common for beginning runners to experience pain in knees and/or shins. Should you experience sharp (or even mild) pain or agitation in your legs, then go ahead and apply ice to the sore area(s) to aid recovery and prevent possible injury.

Ice the painful area four times per day for 20 minutes each time. I realize it is tough for many of us to find the time to ice that much, but make time to do it for a week if you are experiencing pain and you will be doing your body a big favor. Also consider taking ibuprofen before runs.

Running injuries can sneak up on you with little or no warning. Visit http://www.marathonrookie.com/injury-prevention.html to learn more about specific symptoms and treatment.

Grilled Salmon

Ingredients:

• 3-4 salmon steaks

• Vegetable oil

• Lemon juice

Directions:

Splash a dash of lemon juice on each side of the salmon steak. Coat aluminum foil with vegetable oil and lay foil over the grill. Cook salmon on the foil for 5 minutes on each side or until the salmon can flake by using a fork.

Side Items

Grilled potato (Wash potato and wrap it in aluminum foil. Cook potato on grill for 30-60 minutes.)

Grilled Corn on the Cob (Butter corn and wrap in aluminum foil. Cook for 30 minutes.)

One cup of low fat, fruit flavored Yogurt

Nancy Clark's Food Guide For Marathoners is a great resource for nutrition during training.

Just a quick reminder not to overlook the importance of staying adequately hydrated, especially if the weather in your area is warming up. Drink water during the day watch the scales before and after your runs to replenish lost fluid. Visit http://www.marathonrookie.com/hydration.html to read more.