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Consistency is key.

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Recovery can be fun, and it can feel like a chore. Once you are in the groove of running, you get addicted to the runner's high and forget when to take a rest.

But even if your mind resists, you must take a rest day, at least once a week.

Not resting can be disastrous. The cause of most running related injuries is doing too much, too soon. So please, please, take your days off seriously. Eat well, move little (except for rolling, stretching, or yoga), and give your mind some time off as well.

Get a good night's sleep every night for efficient recovery. I think 8 hours per night makes sense if you're working out a lot, but you know your body best.

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After you put in all the hard work of training, you get to taper. A taper is a period of about 2 weeks before a race where you cut back your running by a lot, but not completely. In those few weeks, you'll run fewer miles and zero tough workouts. It's a chance to let your muscles recover from the stress of training and to restore glycogen in your blood, which gives you energy to run your fastest.

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Whether it’s your first or sixth marathon, there are dos and don’ts to tapering.

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If you're doing an easy 2-4 mile run, you probably don't need to eat anything. Anything longer, and a few carbs will help. Toast, crackers, a banana - keep it light. I like to have coffee before every morning run.

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If you're planning to run longer than it takes to catch the bus, you should invest in a good pair of running shoes.

It can be fun to buy shoes at a specialty running shop, because often the staff are knowledgable runners. However, be wary if sales reps push a certain brand too much; they may have a deal with Nike, for instance. Give each shoe a fair test by running on the treadmill or around the block. Go with what feels best. Your feet will tell you.

There's an important rule to road racing: Nothing new on race day. This applies to everything, from apparel to nutrition. It's ok to wear different shoes on race day than you train in (I race in shoes that are more lightweight than my everyday trainers) as long as you have done a few practice runs in them. On race day, don't wear new shoes, unless you want blisters and a lot of discomfort.

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So you want to run a half-marathon. Great! It's awesome to set goals and get in shape. Running is good for mental health, endurance, weight management, and overall fitness.

Running is one of the most natural things humans do. Apart from bad form (see video), there's no wrong way to do it. As children, we run around all day without thinking about it much. Even if our playground days are long behind us, it's easy to get started running again, or start running more seriously. The only real equipment you need is a good pair of shoes.

So the first rule of running club? There are no rules.

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The day is here, and you want to minimize stress. Wake up early to eat a familiar pre-run meal (remember: nothing new on race day), and drink plenty of water. Get to the race early and find out where you need to be. Go to the bathroom. Make sure you know where to go. Go to the bathroom again. Stretch. Meet your fellow runners. Get your place at the start near others who run at your goal pace.

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The long run is the most important part of the training cycle as it builds up endurance. Schedule it for a weekend morning, at the same time every week. Each week, add on a little mileage, following the training plan. Make sure to sleep well before and recover well after with stretching and a nutritious meal.

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1. Stretching There's conflicting literature about stretching, so it's not a must, but I find it just feels good after a run. If anything, it's a nice way to calm down and steady your breath. Here's a great slideshow of yoga stretches for runners.

2. Massage Lots of runners get monthly massages - it's a good way to reset your muscles, as well figure out where your form may be off, areas that need strengthening, and parts of the body that need a little extra care.

3. Foam Roll Foam rolling can supplement massages, and you can do it on a daily basis. If you belong to a gym, they probably have foam rollers there. The foam roller is a brilliant, devious, wonderfully evil torture device that massages your leg muscles as you roll on it. Use this pre and post run to get the benefits of a deep tissue massage. I got one after I injured my IT band in the Boston Marathon. Walking was painful and I could barely run. I rolled on the side of my leg, from hip to knee, twice daily for two months, and I was healed without any physical therapy.

My foam roller is the the single most important piece of running equipment I own. Below is the link to buy one from Amazon.

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TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch)
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TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch)

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TriggerPoint GRID foam rollers feature a patented design that offers a superior, multi-density exterior constructed over a rigid, hollow core that withstands repeated use while maintaining shape and integrity. The proven durability of the GRID has helped make it a trusted tool of physical therapi...

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Sure! It'd be wise to eat some carbs the night before a half-marathon. But be wary of over-eating; you'll feel it out on the road.

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It's not necessary to eat during runs shorter than 1 hour. Going longer than that? Pack a sports drink, gel, or chewable snack with salt and sugar.  Ingesting sugar will help keep your energy up, and salt will help you to retain fluids that you are sweating out. On your long runs, practice eating what you will eat during the race.

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If you run long distances, no matter what you wear, your body parts will rub against each other painfully. It's called chafing and it hurts like a mother$%&#*@!.

Aquaphor. Vaseline. Body glide. Chapstick. Buy anything sticky and apply it everywhere. Disregard this advice at your own peril.

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A good first goal is just to finish. But you can also aim to go under 2 hours, or go at a certain pace per mile or kilometer. Pick a goal that's challenging, but attainable. It will help motivate you throughout your training and on race day.

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Race Fueling: Goo, Sports Drinks and Gel

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Race Fueling: Goo, Sports Drinks and Gel

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Figure out what works best for your stomach during your long runs leading up to the race. Some call these long runs "dress rehearsals."

If you prefer strictly Gatorade, go for that - it's usually provided at aid stations along the course, so you don't have to carry anything. Drink small amounts at every stop.

Other people take chews or gels and chase with water. Have one every 45 minutes-1 hour. I like Honey Stinger organic strawberry-kiwi gels with caffeine. I usually bring two and eat one.

Don't mix gels and gatorade, however. Not only is the combination full of too much sugar, but it's hard to digest. If you're having a gel, chase it with water. If you're having Gatorade, make sure to drink small amounts at frequent intervals.

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I will never forget my first energy gel.

It was junior year of high school, 10 miles into my first half marathon. I was a complete distance running novice, clueless as to what I was getting myself into. The entire race was spent mimicking the more experienced looking runners around me to figure out things like when to drink, when to make a move, and of course, when to grab this weird goo from one of the volunteers.

After watching others do the same, I grabbed the unusual packet and squeezed it into my mouth. It felt like I had just inhaled a mouth full of Nickelodeon's green slime, and it didn't taste much better.

Since then, gels have come a long way, and while they're still pretty slimy, the taste and variety of flavors have certainly improved. But if you're a new runner, the wide array of workout nutrition options and guidelines can be confusing. (And if you're vegan, even more so.)

To understand anything, I like to start with the basics. Today that means covering the 5 W's - who, what, when, where, and why - of energy gels, so that you can decide if they're right for you and, if they are, understand a little more about how to use them.

Who should take energy gels?

Before getting into the specifics of what and when, you should probably know if you really even need an energy gel.

As endurance athletes, we turn toward energy gels to replace the depleted carbohydrate energy stores burned at a fast rate during endurance exercise. Once those stores are fully depleted, the body starts using fat for energy, which metabolizes at a much slower rate. Because an athlete wants to burn energy faster, not slower, it is important to sustain your carbohydrate levels throughout the workout or race. Gels are formulated to do just that.

The body stores enough glycogen (carbohydrate energy) to last for an hour to an hour and a half of running. If your run is shorter than that, you're probably not burning through your carbohydrate energy store to a point where you need to replace it. You'll finish your workout with glycogen to spare, and you'll be able to replenish what you expended through your normal diet.

If instead you're working out for longer than an hour and a half, you may start to feel your body losing that energy and slowing down as you near that mark. It's these workouts where you need to think about replenishing your carbohydrate stores, and gels are a compact, portable, and efficient way to do it.

What makes up an energy gel?

Energy gel companies combine a few main ingredients in most gels:

Carbohydrates - Not surprisingly, carbohydrates make up the majority of energy gel ingredients. For most gels, those carbs come in the form of maltodextrin, a highly digestible carbohydrate made up of rice, corn, and potato starch. More natural gels like Vega Sport and homemade versions are often based on dates, a high-glucose carbohydrate that quickly reaches the bloodstream.

Caffeine - It has been widely debated whether or not caffeine has a place in fuel for endurance sports. Some argue that it boosts your metabolism and can give you a psychological boost, while others say those benefits don't outweigh the increased blood pressure, digestive issues, and the fact that it makes you have to pee. Energy gels companies cater to both sides of the debate by offering options with and without caffeine.

Blends - Amino blends, electrolyte blends, antioxidant blends, herbal blends, and vitamin blends are all very common ingredients in energy gels. Because each company has its own formula, it's up to the athlete to decide what works best for his or her needs.

Are energy gels vegan? The simple answer is yes, most energy gels from the biggest brands are vegan. The big exceptions are Accel Gel, which uses a milk-based protein, and Honey Stinger, which contains, you guessed it, honey. PowerBar, Clif, and Hammer gels are all vegan-friendly. [Update 1: GU is not strictly vegan - see discussion in comments.] [Update 2: As of April, 2015, GU is now 100% vegan]

When should I take energy gel?

We all react differently to what goes in our bodies. For some people, the effects of an energy gel can kick in almost instantaneously. For others, it will take 15-20 minutes. By trying them out beforehand in training, you can get a feel for what your body needs.

Typically, gels are consumed about every 45 minutes to an hour. The typical carbohydrate recommendation for runners is 30-60 grams per hour, and since a typical gel packet contains 25-35 grams of carbohydrate, taking one every 45 minutes or so makes sense. But keep in mind that if you're also drinking sports drink, you may be getting a lot of carbohydrate that way as well.

During marathons and ultras, I have had the most success with taking one gel every six miles, starting at mile 10.

Sound like a lot? It really all depends on the activity. I know some runners who will take one every 20 minutes during a 100-mile race! Experiment with different timing throughout your training and get a feel for what works best with you.

Where do I store them during a race?

Most larger half marathons, marathons, and ultramarathons will provide gels at some of the aid stations. During a marathon, you'll generally find them around the halfway point and mile 20. I always recommend looking up aid station details before the race so that there are no surprises on race day.

For many people, the aid station opportunities don't work out with their race plan. If that's the case for you (or even just for emergencies), it's important to carry a gel or two with you throughout the race.

I've had the most luck storing them in that little key pocket inside my running shorts. I can fit two Gus or ClifShots, or one PowerGel, in that little inner pocket. Thankfully, I have never had issue with chafing as long as I don't try to over stuff.

Because I'm a man and in no way feel qualified to speak for women, I asked NMA's resident triathlete, Susan Lacke, where she likes to store gels. In typical Susan fashion, her answer went straight to the lady parts:

Well, a woman's fun bags seem like the perfect place, don't they? I've stuck many a gel in my sports bra before, usually on the sides (they pop out when I put 'em between my "girls!"). There's a few downfalls of doing this, though. Foil packaging isn't something you necessarily want rubbing against your skin, and there are sometimes sharp corners. I've actually given myself a scar on the side of one of my boobs from a gel wrapper, believe it or not! Then there's also the issue of putting a warm gel into your mouth, one that's been marinating in your armpit sweat. If you're a boob carrier, look for sports bras like this one which have a built-in lined pocket for your gels, right in the front. Otherwise, look for women's run wear that has generous lined pockets with zippers, like the Oiselle Roga short.

Why are energy gels effective?

It boils down to science. Your body burns sugar a lot faster than fat. When your sugar reserves are low and your body is turning to the fat to keep you moving, it's going to drag you down. In the worst case, glycogen stores can get so low that the brain shuts down the rest of the body to preserve energy for its own functioning, and you have what endurance athletes so eloquently call a bonk.

Energy gels, jam-packed with carbohydrate sugars, will give you the boost of energy that, if timed right, will keep you from bonking during your race or long workout. Unfortunately, this strategy doesn't always work - even when using energy gels, lows during a distance race are typical. The key is to figure out, through practice, how your body responds to different nutrition strategies so that when race day comes, nutrition will be one less thing you need to stress about.

Play around with different types of energy gels to figure out which formula your body takes to the best, and which flavors go down the easiest. Keep a journal of exactly what you eat before, during, and after your workouts, and use it to figure out what gives you the best results. Being properly prepared for your race could mean the difference between an experience of a lifetime and a miserable suffer-fest (like my first half marathon turned out to be).

And if the sliminess gels just doesn't work for you, try out the energy gummies most companies are putting out. They're a great substitute if you can't stomach the gels.
What are your tricks? Do you look towards energy gels to give you that boost, or do you use a different type of fuel? About the Author: Doug Hay likes to keep a few energy gels at the office in case he has any extra-long meetings. No sign of them actually helping him stay focused. Check out his blog Rock Creek Runner, where you can sign up for the free Runner's Guide to Washington, DC.
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Note: Links to Amazon.com are affiliate links.

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All your questions answered about taking energy gels when training for endurance running events.

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If you're more intermediate than beginner, and have run a few 5k- and 10k races,  you may want to add speedwork to your training plan 1x or 2x per week.

Speed workouts vary from track intervals to treadmill sprints to fartlek runs to race-pace tempo runs.

A fartlek (yes, lol) workout is easy to do on your own. The concept is simple: Alternate between an easy, steady pace, and hard effort (not quite all out, but maybe 75-90%). A good place to start would be to go 3 minutes easy, 30 seconds hard and continue  like that for 25 minutes.

Read more about different types of speed workouts at Runner's World:

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1. It really helps prevent injury.
2. Without it, your workouts will feel harder. And chances are, you'll perform worse in races.
3. It contributes to a long, healthy running career that feels sustainable. If you take care of yourself with recovery, you'll be more motivated to continue running even after the training cycle ends.

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Now that I have your attention, drink lots of water in the days leading up to the race.

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If you go on a particularly hard or long run, make sure to eat something within 30 minutes of completing the workout. Many nutrition experts recommend something with carbs and protein. The classic snack is lowfat chocolate milk, but a protein bar, banana with peanut butter, or bowl of cereal works too.

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While not necessary, having run-specific clothing can help with discomfort, especially on long runs. Sweat-wicking clothing is breathable and cooler than cotton. Check out Target's C9 Champion brand for affordable workout gear.

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Start a routine and stick to it. The below schedule is very good for beginners. The most important part of any training plan is the weekly long run on Saturday or Sunday. As a beginner, this will be 5-6 miles. Each week, you'll add a mile to this, maxing out at 11-12. By the end, you'll be more than prepared to run 13.1 miles.
P.s. This plan is in miles. if you prefer to measure distance in km, here's an alternative schedule.

x/t = Cross-train.

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For big races, I love to write my name on my bib. That way, the spectators will know to cheer out my name. This can be a huge morale boost in the later miles, and will help you run with a smile.

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Training for a long race like a half marathon requires commitment. Achieving your goal will be a lot easier if colleagues, friends and family understand your changes in schedule, diet, and even mood. You won't be able to go to every happy hour. You may want to eat more meals at home to get more nutrients, or skip a party if you're planning to run early the next day. Supportive friends will be happy to accommodate.

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Among the non-running, health-conscious population, carbs are not cool.

Runners need carbs. Carbs provide the right kind of quick energy that runners need for cardio activity.  If you are watching your weight while training for a half, you may want to consider a low-fat diet rather than a low-carb one.

Just because you can eat more carbs doesn't mean you can eat everything sweet and doughy in sight. Try to eat whole grains whenever possible, and don't overcompensate. It takes much less time to consume calories than to run them off.

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This is me. If you can't tell, I'm not a pro runner, just a very enthusiastic amateur one.

I started running because of my dad, who used to run to work every day. I watched him run his first and only marathon when I was 8 years old and thought I wanted to do that.

Twelve years later, I ran my first half marathon. I have since run 5 more half marathons and 3 full marathons. I am currently training for my fourth full marathon. I think I've gained a bit of wisdom over the years, though I learn something new every time I go out for a run. This guide will provide with some practical knowledge - mostly common sense, but a bit of science - to help you become one of those annoying people who won't shut up about running a fit, happy distance runner.

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I don't want to end on a clichéd note, but it is important to enjoy yourself. The rewards of long-distance running are not instant, but they are glorious. So appreciate the moment while you're in it, notice how you're breathing and what's going on around you.

When you cross the finish line, put on a medal, and feel sweat drops running down your face that might actually be tears, you'll maybe - well, probably -  want to sign up for another race.

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Cross-training usually refers to cardio like swimming, biking, or the elliptical machine. You can also incorporate some weight training into your weekly schedule. I would say if you choose to lift weights on one cross-training day, then convert the second cross-training day to a short, easy run (3 miles or so).

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Adhering to a training schedule can give you peace of mind, but it can also add pressure.
Here are a few ways to be flexible with your training:

If the weekend is a bad time for you to do a long run, but you can fit it in on a Wednesday, go for it!

If you run better with more rest, take an extra day off.

If someone suggests a hike or a surf or anything else active outdoors, do it. This can count as cross-training, and also reminds you that one of the best parts of exercising is being in nature. It will also prepare you to expect the unexpected when it comes to weather conditions.

If you don't have more than 20 minutes free at a time, feel free to split up your runs. Supposed to run four miles? Do two in the morning and two in the evening.

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It's is great to meet some like-minded runners. Ask around and see if anyone knows runners you could train with. Consider joining a local club. You may think you prefer running alone, until you have to do a 10-mile long run. Workouts with friends go by a lot faster and hold you accountable to a certain pace.

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3 apps to help you find a training partner

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There are more ways than ever before to find a training partner. Of course, you can ask at your own gym. The people who run the desk may know of someone who's