Congratulations on commiting to an event at the National Capital Marathon. You will not regret your decision, especially when you cross the finish line. There is nothing quite like setting your mind to a physical goal and then having thousands of spectators cheering you onto the end. It is worth every run in the rain, every sore foot bath and tasteless energy bar.

Depending on the event you have entered and your current level of fitness, training will vary for each of us. Here are a few tips to consider from now until race day!

1. Consult a trainer or someone you trust to help you plan your training realistically and safely. The Running Room or local running groups offer clinics to help you achieve your goals and have the added motivation of other runners. It is very important to train regularly and to mix it up with some cross-training, whether you like to swim, bike or lift weights.

2. Prepare yourself with the right gear. We are the "hardcore" trainees as we have chosen to prepare for a race throughout the winter. While it is not impossible, it can prove to be a little more challenging with snow, sleet and wind. Athletic shops can advise you on the best clothes and shoes for your event. Remember that the NCM is in May so it will be considerably warmer and you will be wearing less than you do now. Make sure you wear the gear you plan to wear in the race so you can work it in and avoid blisters, rashes and being uncomfortable.

   SHOES and SKATES - It is essential that you get yourself a good pair of shoes or skates to train and finish in. Again, consult an athletic store so they can assess your foot and get you into something that will be comfortable and avoid injury.

3. Take a look at your diet. Training for race day may be more exercise than you are used to and your body will need to be nourished accordingly. Despite what some "new" diets may suggest, it is important to eat a balanced diet that includes carbohydrates, protein, fats, vitamins/minerals and water. As your training increases you will need to eat more and most importantly, DRINK LOTS OF WATER!

4. Do not ignore your injuries. Injuries can happen to you so make sure you visit you doctor, chiroprator or sports therapists before it gets too bad. A couple of days of recovery can mean the difference between finishing and not finishing on race day.

5. Read up or surf the net for more information. There is a great book called RUNNING - Start to Finish by John Stanton, founder of the Running Room. It covers all the basics and more.

   Search the net for running or nutritions sites. Talk to other runners. Everyone's experience will be different but the more you know the better prepared you will be.

   If you have any specific question or suggestions please e-mail me at runwalkandroll@rogers.com and I will do my best to get you the information that you need.

   Good luck and remember, if you think you can do it, YOU CAN!

   For general info please e-mail: Liz Armstrong
   For registrations and training tips: Sarah Dobec