by Javier Morales

Created on: August 20, 2007

If you are training for running competition or trying to get the best workout from a good run, you must prepare your body and mind, not only your legs.

So many aspects pertain to preparing for the most effective running exercise. For example, you should think of your attire as much as what kind of running fuels you are putting into your body.

Here is a rundown of some of the most practical running tips to follow:

* Make sure your carbohydrates are high at the time of your run. An average person has the capacity to store more than 2,500 calories of carbohydrates in the body. Before you run in the morning, eat a light high-carbohydrate breakfast such as a bagel with cream cheese and a banana.

* Do not eat too much or not enough before your run. One mistake is to think you will get sick if you put something into your stomach before running. Do not starve yourself before running. Running on empty will lead to fatigue, cramping, greater risk for injury and poor performance.

* You should eat about an hour or so before and after your run. If you snack on something high in carbohydrates and low in fat with some protein, you should be in the best condition for your run. Some good snacks include a low-fat granola bar with water, a lean-meat sandwich with fruit, chocolate milk and a banana, and a peanut butter sandwich. Some good post-run snacks include a whole-wheat bagel with peanut butter and fruit, a fruit salad and a yogurt, low-fat milk or a fruit salad and latte. You can also down multivitamins with water.

* The ads say Gatorade is best to boost athletic performance. But the best liquid for your body is water. You should drink two cups of water before running. If you are able to run with a bottle of water, take a few gulps. And continue drinking water after your run.

* Don't fall into the trap of thinking that new shoes are best to use for a run. Break the new shoes in first. Running with new shoes will lead to blisters and an uncomfortable running experience. Take comfort in your old sneakers. Wearing the wrong shoes could lead to ankle, hip and knee injuries. Shoes should be replaced every 500 miles.

* If you are running outdoors, avoid wearing black. Black shirts absorb heat and will make you feel more uncomfortable. On the flip side, if it is cold outside, wearing dark clothing is important to attract the heat.

* For the beginning runner, the best routine is to run 15 minutes at a time, three times a week, and build from there. You should not try to run three to five

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