Hydration

Staying adequately hydrated will make your runs easier and ensure you do not run into problems during longer runs or high mileage weeks of training. Hydration is also easy to overlook. Make sure you do not neglect the importance of hydration or you will find yourself making some grueling runs or even in the hospital.

Keys to staying hydrated:

• Drink 10 to 12 eight ounce glasses of water throughout the day. The average person who is not training for a marathon or half marathon is recommended to consume 8 eight once glasses of water per day.

• Weigh yourself before each run. Then weigh yourself after each run and get your body weight back to what it was before the run by drinking water or sports drink within two hours following the run.

• Consume 6-8 ounces of water or sports drink during your runs. You can get away with not drinking on 30-40 minute runs, but it is a good idea to drink on the run for anything longer.

Motivation

I should not have to tell you that you need to think positively during training. However, I realize that negative thoughts can creep into our minds. In his book Psycho Cybernetics, Dr. Maxwell Maltz suggests a powerful and proven tool to always think positive. Dr. Maltz suggests that when you catch yourself thinking a negative thought, you can just “Cancel” it. Wow! That sounds simple, doesn’t it? Well, it is. It also works.

Keys to positive thinking:

• Awareness: Be aware of your negative thoughts.

• When you catch yourself thinking negative thoughts (“I don’t know if I can run 13 miles today,” for example) say “Cancel” to yourself and replace that negative thought with a positive thought (for example, “I am a marathon runner!”). Say the positive thought to yourself ten times.

• Do this and enjoy your new way of thinking.

Quote

Chef Marathon Rookie's Recipe of the Week

Alfredo with Roasted Red Peppers

Ingredients:

1 package (10 oz) of Di Giorno Alfredo Sauce

1 jar (7oz) of Roasted red peppers, drained and sliced

1/3 cup of Walnuts pieces, toasted*

1 package (9 oz) of Di Giorno Four Cheese Ravioli, cooked and drained

Directions:

1. Mix sauce, peppers and walnuts in saucepan

2. Cook until thoroughly heated, stirring occasionally

3. Pour over ravioli in large bowl and toss to coat

* Toast nuts: Spread in a single layer on a baking sheet. Bake at 350 degrees for 5 to 7 minutes or until lightly toasted.

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

On another note...

Thank you for your kind words about my eBook Marathon Rookie: How to Train for a Marathon…and have fun doing it! and for comments about the support of MarathonRookie.com. I am sincerely happy that my efforts are helping you through fun and successful training. Thanks again.

Happy running!

Brad Boughman
www.marathonrookie.com