Training Tips:

Doctor's Orders

It's important to consult your physician before starting an exercise program, particularly if the following risk factors for coronary artery disease apply:

• Age greater than 45 for men, 55 for women
• Family history of heart attack or sudden death
• Smoking
• High blood pressure
• High cholesterol
• Diabetes
• Sedentary lifestyle

Feet First

The most important piece of athletic equipment for any sport is a comfortable, well-fitting shoe that's appropriate for the activity. And getting the size right is key. Keep the following in mind:

• Buy shoes from reputable outlets with salespeople who are trained to fit the shoes
• Try on shoes after a workout, when your feet are largest
• Wear the socks you normally wear to work out
• Have your feet measured – don't assume you know your size
• Fit the shoe to your larger foot
• Shoes don't "stretch out" – make sure they're comfortable when you put them on
• The shoe should provide at least one thumb's breadth of space from the longest toe to the end of the toe box. Make sure you can fully extend your toes when you stand
• Find a shoe with a wide toe box if you have a bunion or hammer toe
• Women with big or wide feet should consider boys' or men's shoes, which are cut wider for a comparable length

*All runners should consult their physician before initiating this training program. It is important to inform your personal physician of all family health history

The training schedule (excel format)

Use this as a guide for your training- not a bible.