Try a glass of milk before you run

Drinking low-fat or skim milk before you run will provide sustained energy, because milk is a low-glycemic food; i.e., the carbohydrates are released slowly into the bloodstream.

Speedwork and pace
Speedwork teaches you the sense of pace that you need to race well. Better pacing also will allow you to do your training runs more evenly, which is easier than uneven-paced running.

Lutein and cancers
Consuming foods rich in lutein and zeaxathin may reduce your risk of colon cancer. Lutein and zeaxathin are carotenoids, a type of antioxidant, which protects cells from the damaging effects of compounds created during metabolism. You can get lutein from spinach, broccoli and other greens, tomatoes, carrots, oranges and eggs.

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Warm up, cool down for better speedwork

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