PREPARE TO RUN The Hope Run—A Special Event

WHAT IS YOUR GOAL? Run the second half faster Beat a time you’ve run before Or Finish the marathon 2

START EARLY TO BE READY Begin 5-16 weeks in advance Get a physical check up Prepare gear for running Join a training group Enjoy camaraderie Be accountable Run 3-4 times a week

GET RUNNING APPAREL Buy the right shoes Comfortable and supportive to reduce chance for injury Wear non-cotton, performance fabrics Wicking polyester or Merino wool Layer thin pieces Be prepared for rainy, snow, or cold days Dress as if it is 10 degrees warmer than actual temperature—you are going to warm up

EAT ENERGY FOODS Fuel your muscles Reduce soreness and restore energy level Small meals with carbs and protein before and after running Feel your best with these foods: Small bagel/peanut butter, banana, berries Broccoli, low-fat yogurt, lean beef, wild salmon

PRACTICE RUNS Warm up Stay hydrated Keep focused Don’t push too hard Be alert to your surroundings