Blog Posts by From the editors of Runner's World

As much as you look forward to it, vacation poses a dilemma: Should you use the extra time to relax or run? Luckily, it is possible to maintain your fitness on holiday without alienating your travel companions or spoiling the magic of a margarita. Here are running coach Jeff Galloway's tips from on how to navigate any situation so you're in shape to run when you return home.

HOLIDAY HURDLE: You can't break away from the group to run.

GET OVER IT: Walk together 30 to 60 minutes a day. Long walks, like long runs, can help build and maintain endurance. You'll get in quality hang-out time while everyone gets in better shape.

Take good nutrition habits with you when you travel

GET OVER IT: Aqua jog for 30 minutes. Pushing against water's resistance can eliminate inefficient movement, which can improve your form on land. Plus, it's a great cardiovascular workout. Wear a flotation belt to keep you upright

Are you too cocky or too chicken? An off-kilter confidence level can trip up even the most dedicated runner. Having too little faith can hold back an otherwise ambitious competitor, while feeling invincible can lead to an early flameout. Take this decidedly unscientific quiz to find your Confidence Quotient, and then look to the answer key for ways to adjust your attitude.

The starter's pistol goes off in three days. You're:
A) Sick to your stomach, wondering, "What was I thinking when I entered?"
B) Laying out your race gear, thinking, "I am so going to nail a PR this time!"
C) Anxious but excited; you've worked hard and are ready to compete.

10 Mental Tricks to Run Better

You show up for a group recovery run only to realize it's speedwork day. Your first thought is:
A) "Shoot. Guess I'm running by myself this morning."
B) "Even better. Let's do this!"
C) "No biggie. I'll warm up with them and see if I'm up for a more intense workout."

Your new training partner suggests an

Here's some juicy news: Drinking water isn't the only way to stay hydrated. According to the Institute of Medicine, 20 percent of your water intake comes from food. "Eating a three-ounce cucumber is like drinking three ounces of water, but better," says Howard Murad, M.D., author of "The Water Secret." Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost an athlete's performance and health. In addition to filling your water bottle, add to your diet these 13 tasty foods compiled by writer Leslie Goldman.

H2O + Electrolytes: Cantaloupe, peaches, strawberries
These fruits are mostly water and rich in potassium, an electrolyte lost through sweat. "Potassium and sodium work together to maintain fluid levels in the body," says Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet, "which helps regulate your heartbeat and circulation." One cup of each contains between five and 10 percent of your daily needs.
Try it: Toss

Last year, runners raised more than $650 million for cancer charities. Six-hundred and fifty million! The current running boom itself is in no small way indebted to the efforts of people getting involved in races to raise awareness for cancer research. If you're ready to join the fight against cancer-or raise money for any charitable organization-you've got to read this first. Writer Jena McGregor chatted with three fundraising superstars (they've each collected at least $100,000) and they share their secrets to raising big bucks for good causes.




Kristin McQueen, 32, Naperville, Illinois
Money raised: $102,000 since 2002
Currently has thyroid cancer. Runs for DetermiNation/American Cancer Society

Heroes of Running: Stories that inspire and improve the lives of others

1. Open up If you have cancer, sharing details of your experience may help your solicitations stand out. After her cancer returned in 2006, McQueen shared more of her emotional journey in her appeals. She wrote about

It's all too easy to mess up months of training with what you do-or don't do-in the days leading up to a race. Here are 8 common prerace blunders, plus tips on how to avoid them, so you won't sabotage all your hard work come race day.

1. EAT TONS Since you're supposed to load up. "I had a send-off barbecue before my first half-marathon," says Runnersworld.com user Runaway Girl. "Lots of red wine and steak was what I was tasting all through the next day." Ben Gruen of Bridgeport, Connecticut, says pizza and fries the night before the New York City Marathon meant five extended porta-potty stops. "It cost me 25 minutes."

Avoid it: Don't eat more food than you're used to in the days leading up to the race. If you're training for a half-marathon or marathon, you can stock your body's energy supply by keeping the amount of food you eat the same but increasing the percentage of carbohydrates.


2. WAIT TO GO There are so many porta-potties, why go early? "At the Edinburgh Marathon in Scotland,

You may spend months training for your next 5-K, half-marathon, or marathon and as your race approaches, you'll probably take extra care with what you eat and drink. Maybe you'll load up on carbs, drink lots of water, and order extra servings of vegetables like broccoli and beans. But are you doing the right thing?

"How you fuel up before the race has a huge impact on your performance," says Beth Jauquet, R.D., a nutritionist for Cherry Creek Nutrition in Denver. Unfortunately, runners tend toward extremes: Skimping on fuel, overdoing food or drink, or eating foods that cause digestive disaster. Here's how to avoid common mistakes and ensure what you eat and drink in the week before your race will help you secure the personal best you hoped for.

1. Eating a Box of Pasta

Many runners like to bank energy by feasting on carbs the night before a race. And why not? You're going to burn through your glycogen supply the next day. But flooding your system with more carbs than it can

Racing this weekend? Or maybe thinking about registering for an upcoming 5-K or half-marathon? Entering a foot race is one of the most satisfying things a runner can do. That you must train is obvious. But there are also non-running bits of etiquette you need to know to make the most of your experience-without embarrassing yourself or annoying anyone else. Here are guidelines to follow for your next event from "The Runner's Rule Book" by Runner's World executive online editor Mark Remy.

Get a training plan or coaching for your next race

1. Pay your way Bandit a race-that is, run it without registering, and you're stealing, pain and simple. Running is free. Racing is not.

2. Bib numbers go on the front The piece of paper with your race number on it goes on the front of your shirt, not the back. Otherwise you'll look like a bandit to race officials and race photographers won't be able to identify you.

3. Line up where you belong You know about how fast you can expect to run on any given

Take a stroll through the grocery store and you'll notice an increasing amount of shelf space devoted to gluten-free foods. Eat at restaurants such as Chili's, P.F. Chang's, or Boston Market, and you can order gluten-free chicken-noodle stir-fry and chocolate cake for dessert. Add to this all the books and Web sites professing the benefits of gluten-free eating, and suddenly carb-loving runners and athletes can't help but wonder if a diet without gluten is worth a try.

Going gluten-free is, without a doubt, essential for runners with celiac disease (CD) and gluten intolerance (GI), says Julie McGinnis, R.D., a dietitian who has GI and runs theglutenfreebistro.com. Both disorders can cause stomach cramping, diarrhea, constipation, and bloating; eliminating gluten prevents symptoms.

But can runners without CD or GI expect any health or performance benefits from giving up gluten-a protein in wheat, spelt, kamut, barley, and rye? It's a question athletes are asking. The