BEGINNING RUNNERS...FAQ!

1. Q: Is there a right way to breathe when running?
A: Not really. Some runners find that inhaling every second or third stride helps them maintain a steady breathing rhythm, but what comes naturally is best. Maintain an upright posture - head over shoulders, shoulder over hips, and feet lightly touching underneath - and inhale into your lower lungs (your stomach will rise).

2. Q: I can barely run a mile. What can I do to help my body get to that level without killing myself every time?

A: Walk more often! Try running for 3 minutes, walking for 2 minutes, running for 3 minutes. When you've accomplished that, try running for 4 minutes and walking for 1 minute and repeating that cycle. Before you know it, you'll be running for 10-15 minutes straight!

3. Q: Is there an easy way to keep track of our running splits and pace?

A: PaceTat is a temporary tattoo that lists every mile split for your specific race, lasting three to five hours! They are durable and easy to read and they're only $3.00!

4. Q: Do you have extra medals and want to donate them?

A: You can visit http://medals4mettle.org/ to receive further details about donating. Giving your medals is a way of saying, "I know you're having a struggle more difficult than the one I just ran, and I'd like to express that."

5. Q: Should I eat before a run?

A: When you begin a run, you should feel neither stuffed nor starved!! Avoid eating immediately before running because it can lead to cramping. Best advice is to eat a light snack or meal about 1 1/2 - 2 hours before you start running.

6. Q: What should I wear when I participate in a race?

A: A good rule of thumb: Dress as if the weather is 15 degrees warmer than it is. That's how much you'll warm up once you start running, believe it or not!

7. Q: Should I take advantage of the water stops?

A: Take advantage of the water stations on the course. Successfully running through the water stops in a road race is a common fear among new runners. Some runners walk through them because they don't think they can grab and drink water on the run. Choose to walk or run through the water stations, but use them!

8. Q: The finish line is where the race ends, why do so many people keep runnning?

A: You shouldn't immediately stop at the finish line or in the chute. There will be runners coming in behind you, so keep going until it's safe to come to a stop!

9. Q: What is the proper etiquette for lining up before the race begins?

A: Nothing is more annoying to a runner at the start of a race than having to weave around slower runners after the gun goes off. Faster runners should line up at the front of the starting line, slower runners and walkers at the back.

10. Q: Can I run in races that I haven't paid and registered for?

A: Running in a race you haven't entered, also called "banditting", is not fair to race organizers, volunteers, and especially the people who have paid to participate. It's also unsafe, since race organizers plant heir course amenities, such as water and sports drinks, and medical assistance based on the number of people who have signed up for the race. And overcrowded race conditions can lead to falls and other problems.

Sources: Runner's World Magazine, October 2008