By Jorge G. Zavala | Creative Director

Whether you have taken up running to lose weight, to improve fitness, to relieve stress, to compete, or just to kill time, you'll find that the benefits are many.

No doubt you're looking for "the best way" to run, and we can point you in the right direction. Keep in mind, though, that there are few universal truths to running. Everything depends on the individual, and techniques that some runners swear by might not be right for you. As the Chicago Marathon 2013 nears (October 13th), I've compiled my best tips from years of running that may be of benefit to your running endeavors.

FOOD/NUTRITION

*For long races or runs, take half a gel pack 30 minutes into the race and then continue that pattern every 30 minutes to the end: consistency in race nutrition is key. If you wait to eat when you’re hungry, your fuel levels are already too low and you will hit the proverbial wall too soon.

*“Carb-loading” the night before a race really isn’t necessary and, in fact, has been proven somewhat ineffective, especially for women. In lieu of that, eat a healthy dinner and then a solid breakfast, including a good fat (eg, nut butter), protein and good carbs (eg, brown rice or sweet potato).

*I get asked a lot what to eat before a run. The answer is that everyone is different. Some people cannot digest a big meal too close to a run, so I recommend a small handful of almonds, which oddly tend to agree with a finicky stomach (probably because fat slows down digestion for a slower burn). If you need more fuel, try the good carb-good fat-protein combo, eating, for example, a whole-wheat English muffin with almond butter and banana.

*Recovery eating is more of the same thing: within 45 minutes of a tough run or race, eat a small meal consisting of good fat, protein and good carbs. It’s a necessity to replenish your energy stores and build muscle.

HYDRATION

*Hydration is probably the biggest factor in performance out on the road or trail and in fitness in general. Everyone needs to be drinking tons of water every day, especially in the summer when we dehydrate that much faster. Mix in a post-run Gatorade or coconut water for some added electrolyte action.

*A secret for re-hydration: watermelon! Bonus is that it is a delicious post-run snack, particularly in warmer weather. Add in a handful of almonds for your protein and good fat.

TRAINING

*Contrary to popular opinion, actually running 5-7 days a week while in training is not a good idea for almost anyone. Do a longer run, a shorter run and a “workout” day (eg, hills or speed) and then mix in strength (do not be afraid to lift—it will make your endurance go through the roof!) and cross training.

*When you get to a big hill, don’t panic! This too shall pass. To make it easier, shorten your stride considerably, and make quicker, choppier steps, pumping your arms (but relax those shoulders) to help propel you up and over. Don’t forget to “pop the top”—in other words, don’t slow down and start dragging your feet when the top is in sight. Continue powerfully over the hill and then dial back to head down the back end. Just a word to the wise, though—be controlled on the downhill. If you use it as an excuse to fly down out of control, your shins will be screaming afterward.

*Amp up the intensity: your body gets used to things very quickly so your standard 3 or 4 mile slog isn’t going to cut it very quickly. If you want to continue to get stronger and faster, build in speed work. Don’t have a lot of time? No problem. A 20-minute fast run (race pace or faster) works wonders. Or do the 30/30 workout: 10 minutes of a warm-up jog, 15 minutes of 30 seconds fast followed by 30 minutes recovery, then 5 minutes of a cool down jog. Quick Loss Forte by M&J Products is great for that added all-natural energy boost midday.

*This should go without saying, but run safe. Grab a buddy. Keep the iPod volume down low and awareness of your environment high. Don’t run alone in secluded areas or really early in the AM or late at night. Follow the rules of the road (run against traffic, etc).

*Rest is pivotal. Take at least one day off per week—over training is a total detriment to your long-term goals. At the first sign of injury, stop doing anything for at least two days. Build back slowly after an injury.

*Stretch and do yoga. For some of us runners, stretching and yoga is an afterthought at best. However, flexibility will definitely make you a better runner.

*Running is just as much about your mental state as it is about the physical. It’s also a level playing field because no matter how hard or extensively you train, a bad day can hit like a ton of bricks. Therefore, when you want to run well or meet a goal, prepare mentally: before you hit the pavement, have a plan and vision with what you want to accomplish in a given race or run. See it through to the end. Then go out and do it.

By Paula Zavala | Health Editor

It can be a bit daunting deciding when and where to cram a good workout. The stresses of everyday life and the less and less time available for everyday activities prevents many women from engaging in a fulfilling exercise routine. PdM has some workout basics for beginners, specifically those who wish to train at home.

It’s So Confusing!

Very often I meet a lot of women who want to start working out, but have no idea how to put together a workout plan.  If you are one of them, I completely understand how complicated putting together workout routines can seem.  The questions that I get the most from my readers are:  Which time of the day should I workout?  Should I do split workouts or full body routines? How many days a week should I workout?

Where Do You Want To Go?

When it comes to goal setting, you have to be very specific and create a time frame with many small goals at a time.  I don’t like to use the word “realistic”, because within reason I believe there are no limits to what you can achieve – if you can imagine it in your mind, you may be able to hold it in your hand.

Get a piece of paper and write down where you currently are and what your goals are, from smallest to largest (“lose 2 pounds within the next week” to “run a marathon in  a year” or “be able to do 30 pull-ups”). Then find out what the intermediate steps inbetween have to be to reach the big goal at the end: how much weight do you want to lose? How do you have to build up your strength?

In short, this step is where you educate yourself. You need to lay a course and know about all the obstacles in the way to arrive at the safe harbor. It tremendously helps if you vividly imagine yourself already being what you want to become. Don’t hold back – feel it.  All this is your first step before actually planning starts.

Which Time Of Day Should I Work Out?

I understand that everyone has a different schedule.  Some people are able to work out at 6 am, others can only workout at 10 pm.  I recommend finding the time of the day when you have the most energy because that will be your perfect time. Additionally, the length of time you do your workouts doesn’t play a big role as long as you actually do your workouts.  A lot of people though have a lot less energy in the evening, and for them I recommend to work out sometime during the day when they are able to find time.

Should I Split My Workouts Or Do Full Body Routines?

If you are a beginner, then I recommend to start with full body workouts.  Depending on the physical fitness you start out with and the progress you make, you may be able to start using split routines 3-4 weeks after.  If you’ve been working out for a while, split routines will bring you better results when it come to building muscle, but full body workouts can be beneficial for advanced trainees as well. They can provide a change from your usual routine and save time on those weeks when you are low on time.

How Many Days A Week Should I Work Out?

This entirely depends on your goals. I personally experimented with different approaches and for me the best approach for building muscle and strength was 4 days a week using split routines.  If your goal is maintenance only, then 3 days a week is great.  If you are (semi-) professional and getting ready for a competition of some sort, then 5 days per week is what a trainer would probably make you do.  Anything above that will actually be less beneficial for the body, since R&R is crucial to building muscle.

Basic Workout Mindset

Below you’ll find a basic exercise mindset that should especially suit women, as it’s built around the following premises:

• Never skip your warm-up or your stretching after a workout.  Your warm-up should last 5-10 minutes and your stretching should also be about 5-10 minutes long.
• I always include planks before and after a workout, as they really help you to strengthen your core as well and warm-up your body even more.
• Exercise your entire body. Only training legs and having a weak back and arms would look weird.
• Your workout needs both strength training as well as metabolic exercises: both will give you complete strength and fitness.

Please remember that it is a good idea to get a check-up by your doctor before you start exercising.

xo.