In order to prevent running-related injuries, I make sure to do the following:

• Foam roll every morning and night, before and after runs. Foam rolling is a form of self-myofascial release (fancy term for self-massage), and can significantly loosen up your muscle and enable them to have proper, pain-free movement.

• Post-workout or run, I make sure to include a cool-down (slow my pace, walk, auxiliary stretches).

• When I am training for a race, I make sure to increase my mileage by no more than 10% weekly. Gradual mileage buildup is important in order to prevent overuse.

If I have time, I love taking baths before heading to bed.

The warm water results in increased body temperature, which helps me fall asleep faster.

Baths are very relaxing!

“Catch every bus you can take.”

Meaning, say yes to as many things as possible, without overdoing it.

Maintaining a healthy balance in life has always been a priority of mine.

While I love running and training for a marathon, I also crave social experiences and time spent with loved ones, including my fiancé, family, and good friends.

As far as diet, I usually stick to the 80/20 rule; eating healthy, balanced meals 80% of the time, 20% of the time is spared for indulgences such as ice cream and wine. (Both I could never live without!)

Everything in moderation is key!

Here are a few tips that help me exercise before work:

•The night before a run, I mentally decide that the run will happen– that I have no other choice. If I fall asleep to this thought, I will usually wake up with the same exact thought.

•I place my alarm clock away across the room so it is harder to snooze!

Submitting work to my boss ahead of the deadline, finishing a marathon strong and confident, and making my loved ones feel loved.

Some of the most important pieces of advice I’ve received from my coaches, running buddies, and professionals include:

• Quality over quantity

• Don’t get too worried when you miss or cut short a run or two

• Focusing on cumulative fatigue is a valid approach to marathon training

•Having a calm and positive mental approach to race day is best!

So many songs inspire me to dance, but one that quickly comes to mind is Mark Morrison’s “Return of the Mack.”

I love to run destination races (my favorites include Miami, New Orleans, Utah, Chicago, and LA) or pick new local running routes to try out.

Destination races are a fun way to explore different areas of the country and add to your vacation time!

I often recommend new runners to follow Hal Higdon’s Novice 1 – Half Marathon or Marathon training programs.

As you build over time, runners can follow Hal’s more intermediate/advanced programs, or hire a coach.