Tips to Kick Asphalt: Blue Cross Broad Street Run

Tips to help you reach your personal goal at the 2018 Blue Cross Broad Street Run.

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AP
Follow these running tips and you'll be one step closer to meeting your personal goal at the 10-mile Blue Cross Broad Street Run or any other distance race. <a href="http://www.runnersworld.com/tag/running-tips" target="_blank">Runner's World</a> has more tips on what you can do to achieve your goal.
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Comfort is most important. Choose sneakers that have good support and are lightweight. Comfortable socks are also important. Socks and sneakers should be tested in a pace run to prevent blisters and sore feet. Also, your local running store can help fit you with the perfect shoe.
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For comfort, choose clothing made with materials such as nylon instead of cotton.
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Chill out and avoid stress in the days leading up to the race.
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Volunteers will be handing out water and sports drinks on the course but you should make sure to stay hydrated in the days leading up to the race.
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Practice drinking sports drinks at the speed you may be drinking during the race. Sports drinks have fluid, carbs and electrolytes to keep the energy flowing and the legs kicking strong.
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RTV
In the days leading up to the race get the body used to the routine and run at the same time of day as the start of the race.
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Mimic the course and go on runs that share the same path as the race. Before Sunday run down parts of Broad Street.
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Carbo-load -- don't fat-load. Eat carb-rich foods such as pasta, potatoes, bread, fruit, fruit juice and yogurt as well as other low-fat treats and sports drinks.
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Stay fueled and eat a healthy carb-rich breakfast two to three hours before the race. So add some fruit to that bagel.
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Stretch gently 15 minutes before the start of the race. Focus on your calves, hamstrings, glutes and lower back. Also, be sure to stretch after you finish (it feels even better with that race medal around your neck).
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Running the first part of the race 10 to 15 seconds per mile slower than a goal pace will preserve glycogen for later to help runners finish the race with a good kick.
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If you need to stop to tie your shoe (or for any other reason) be sure to step off to the side so that you don't block other runners, says <a href="http://www.rrca.org/education-advocacy/etiquette-for-runners/" target="_blank">Road Runners Club of America's Etiquette for Runners guide</a>
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Follow these tips and maybe you will run like Boston Marathon winner Desiree Linden.
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