By Jenica Noviello

Why I chose this project…

I chose this project because I wanted to run a half-marathon.

The Tacoma Narrows Half-Marathon

Footwear

Where to go in Olympia:

How much do you pronate?

Sales associates at South Sound Running will determine how much you pronate by watching you run in a neutral shoe.

Glycerin

Summon

Adrenaline

First You’ll need to choose a race.

The easiest way to do this is to go to www.ontherunevents.com

Then click on the calendar tab and fill in the information

The site will give you a list of all the races in your area.

Just click on the link to sign up!

Training:Go to Runnersworld.com and click on smart coach

The Website will give you a training plan

This example shows the first 4 weeks of a 16 week training program.

32 Ounce Water Bottle

Nutrition

15%-20%

60%-65%

20%-25%

Get plenty of iron to prevent Anemia

After workouts, it’s important to stretch

Be sure to stretch these muscles.

QuadsCalves

Hamstrings

A few others you might want to try…

Groin

Replenishing EnergyRuns that last an hour or more should be followed

with an electrolyte replenishing liquid or snack.

Helpful Tips for Race DayEat a normal breakfast. Don’t upset your

stomach.

Bring a bottle of water to the race.

Wear an old sweatshirt!

It might get lost even if

there is a clothing

check-in at the starting line.

• Walk, jog, and stretch a little before the race.

• Run the race. All your preparation and hard work will pay off!

How Will I Use This in the Future

By creating this project, I have learned the process required to train for distance races of any length.

I plan to use the process to run a marathon at some point in the future.

Get Equipped

Chose a Race

Make and Implement Training Plan

Race

Eat right, hydrate and stretch.