Runner’s Question: I’m in the market for a sports watch. The only features I care about are lap counting and stopwatch. I’m not looking to spend more than $30, but I’d like to get the biggest bang for my buck. Anyone have any suggestions? Thanks, runlikeh3ll readers!

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Runner’s Question: Tomorrow, I am running a 5K. I am 20, and admit I am overweight. I ran all four years in high school doing XC and two years of track. I enjoyed running. I guess I enjoyed being around people and socializing. Well, I went to college and havent ran. Yeah I ran some over the summer when I spent three months at the beach but I am no where near where I was in HS. I havent even ran a 5K in two years. Tomorrow, my town is having their 5K. We have 2 a year, so I am going to run in it so that maybe I can regain my love for running. Anywho, I am nervous. I know I’ll do bad. I havent trained or anything. Do you guys have any tips so that I can survive this 5K. I have NEVER quit a race and tomorrow if I am out of it I will fight to the end. Thanks for the advice….

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Runner’s Question: Ok, so i joined cross country at school today. I absolutely love running, but I feel like I can do better. Today, just for the warm-up we had to do a mile. The races are 1 1/2 mile each. I just need some tips, techniques, and just any advice showing me how to be a better runner. I want to know breathing techniques, how to move hands, how to start off, etc.

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Running is one of the best ways to get into shape and to stay in great condition, because it is a sport you can practice on your own time, at your own pace, and without a lot of fancy equipment. However, making running your primary mode of exercise can prove to be a bit problematic because it puts your fitness at the mercy of the elements. Running on a crisp fall afternoon is a lot different than trying to hit the sidewalks for a great run in the heat of a scorching August day or in the frigid chill of a snowy January. Luckily, dedicated runners have developed ways to keep improving their skill and strength even when Mother Nature is not on their side.

During the warm days of summer, the most important thing that you as a runner need to worry about is dehydration. The combination of sweating from exertion and from the heat can take its toll. Many runners who are not anticipating the effects of the weather on their hydration levels end up facing symptoms that range from temporary discomfort to very serious problems that can land even the fittest runner in the hospital. To protect yourself from this summertime menace, be sure to drink plenty of fluids throughout the day. It is crucial to carry a bottle of water or a sports drink on your run with you. But because the stomach can only absorb a limited amount of fluid at a time, it is equally important to keep feeding your body liquid throughout the day in order to gradually replenish the water that you will inevitably lose on your run.

When the weather outside is chilly, runners often have trouble keeping their muscles warm enough, which can lead to injury. Cold increases stiffness, which makes muscles less flexible and responsive, and therefore more vulnerable to trauma. If you are set on running outdoors during the winter, you should plan on investing in some new running gear that will help you protect yourself against the dangers of cold weather. Shoes with enough traction to handle slippery patches of ice, and a good pair of athletic pants that will wick away your sweat while keeping your legs warm, are two crucial parts of safe winter running.

Many runners are firm believers that the great outdoors is the best place to run, and the benefits of sunshine and fresh air are certainly important. However, when the climate is inhospitable for running because of snow, excessive heat, slippery wet ground, or any number of other factors, it is often a better idea to hit the gym rather than the streets.

Running on a treadmill can help you build up your strength and endurance without risking the kind of injuries that hazardous weather can bring. Running on a treadmill is gentler on your knees than running on pavement. Because of this, many fitness experts recommend alternating between outdoor and treadmill running regardless of the weather. By knowing when it is a smart idea to stay inside, you will be able to make sure you avoid weather-related injuries so that you can be in peak condition when you get your next chance to run outdoors.