1. Take the RIGHT Steps Train for a Marathon

2. What Is Your Goal? Run the second half faster Beat a time you’ve run before Or Finish the marathon Take the Right Steps, Train for a Marathon2

3. 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

4. Get Running Apparel  Buy the right shoes  Comfortable and suportive to reduce chance for injury  Wear non-cotton, performence 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

5. Eat Energy Foods  Fuel your muscles  Reduce sorness and restore energy level  Small meals with carbs and protein before and after running  Feel your best with these foods:  Small bagel/peanut butter, bannaa, berries  Broccoli, low-fat yogert, lean beef, wild salmon

6. Upcoming Marathons

7. Practice Runs  Warm up  Stay hydrated  Keep focused  Don’t push too hard  Be alert to your surroundings

8. Look It UP!

9. Mark It DOWN!

10. See You THERE!