According to Marjorie Speer, a walking coach for Team in Training , the most important piece of equipment for the race is your footware. Not only do your shoes need to fit well, but also be in good condition for race day. This means that you should replace your shoes after you've run more than 100 miles in them. Most likely, you will need to replace them at least once during your training, but make sure the race is far enough away that you will be able to break them in.

The best way to find the right pair of shoes is to shop at a footware store with sales associates who will actively help you find the right fit by studying your pronation and/ or supenation when you walk barefoot. A good pair of shoes will correct your motion if you tend to over pronate or supenate, either of which can cause injuries. Here's how Brad Walker , a stretch and sports injury consultant for over 20 years, explains the motions on the Stretching Institue Web site:

As you can see, choosing the right shoes is essential to avoiding injury during training, and more importantly, during the race.


According to Lani Teshima , a techinical writer and marathon runner, although cotton seems to be the most comfortable fabric to date, and you certainly want to be comfortable during those long runs, it is not the best for exercising. As you sweat, cotton tends to cling to the body, which can cause chafing. The best fabrics to shop for are synthetic and fast drying, the best of which is CoolMax. Check out its web site for more info. at Other fabrics that wick moisture away from the skin are Supplex nylon, Spandex or Polypro. The less moisture on your skin, the less chafing can occur.

Chafing and Blistering

The Walking offers this advice on the most common running injuries, chafing and blisters.

And finally,

Always apply sunscreen for day-time runs!!

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