Since the goal is to safely finish the race, the majority of training runs should be run at a comfortable and relaxed pace. Injuries typically happen when you greatly increase the training pace or try to increase weekly mileage by more than ten percent per week. The longer runs especially should be at a comfortable pace, typically a bit slower than shorter runs.

For more experienced runners, it is perfectly acceptable to incorporate some speed workouts and faster paced runs. This is one of the best ways to increase endurance and stamina and improve your overall race time. Speed work should be based on your present fitness level and you should be realistic on your goals. Remember, speed work can result in injury if not done properly.

Yes! Once you purchase images you can download them to as many computers as you'd like.

If you log in to your Running Guru account, click on the link called 'Orders'. This then shows you a list of all your orders placed with Running Guru. Next to each order you will see a link called 'Download images'. Click this link to download the high-resolution images to the computer that you are using.

Yes, there are a couple of ways to do this:

1. Go to the event page and click the "Find my Registration" button
2. Enter your email address and your registration is email to you

Alternately, you can do this:

1. Go to the Running Guru home page and click "Runner login" in the upper right
2. Login with your email address and password
3. Your event should appear when you login, if not click "My Events" on the left and select the event you registered for
4. Click the "View registration" link to see your registration
5. Click the "Resend confirmation email" to resend the registration confirmation email to yourself

Since the refund policy is set by each event, this question must be asked of the race director.

Go to the event information page and click on the "Contact Race Director" button. If this button is not there, send an email to Support@RunningGuru.com and we'll put you in touch with the race director.

Absolutely! You can browse to multiple events and buy images and prints from each individual event. The pictures are added to your cart and when you checkout you pay for everything all at once.

The images are then emailed to you and the prints arrive in the mail depending on what shipping option you selected.

Yes you can!

If you are the manager of the fundraising campaign follow these steps:

1. Go the Running Guru home page and click on "Race Directors"
2. Login with your email address and password
3. Click on Fundraising and select your fundraising campaign
4. Click on "Publish Campaign"
5. Enter the address you would like for your fundraising page in the "Alternate Page Address" field
5. Click "Save" to save

If you are an individual or team fundraising, follow these steps:

1. Go the Running Guru home page
2. Click "Runner login" in the upper right and login with your email address and password
3. In the lower left under "My Fundraising" click your fundraising page
4. On the left side under Fundraising Options click "Publish Page"
5. Enter the address you would like for your fundraising page in the "Alternate Page Address" field
6. Click "Save" to save

While a running watch could be considered optional, we've chosen to make it a requirement. Since our training program for non-runners is all based on time rather than distance, it is essential that you be able to time how far you've gone on each training run. As you move into the advanced training programs, many of the runs are at a specific pace, thereby requiring a watch to ensure you are keeping the pace.

Similar to shoes, there are watches designed specifically for running. The features of the watches vary, so we recommend you check out various models at the running store and select the one that is best for you. It's a good idea to ask the advice of the sales person and even try on the watches to make sure they are comfortable for you. Virtually all watches will have what's called a 'lap time' which allows you to time multiple laps. They also have start/stop times so it's very easy to time the duration of your run.

When you become a fundraiser, you can fundraise as an individual or part of a team. If you are part of a team, you have both your individual page and a team page that you can refer people to.

Note: if you signup as an individual and do not specify a team, you are not part of the team and your name will not appear on the team fundraising page.

If you are the captain of a team, you create a team fundraising page and then individuals can elect to be part of this team or they can fundraise as individuals separate from the team. When you create a team page, you are given a unique address for the team page and you can send people to this page to make contributions to the charity on behalf of your team. All team members are listed on this page with links to their individual pages. Total donations for the team are also listed on the page.

Do I have to have an individual fundraising page?

The answer is no. If you create a team fundraising page, then you are the captain of the team and manage the team fundraising page. Other people can then join the team and create their own individual fundraising pages if they want, or they can simply refer donors to the team page. But you are not required to create an individual fundraising page when you create a team.

You need not only speed, but the endurance to hold that speed over a longer period of time to complete a half- and full marathon.

Following are some workouts that can help you improve your overall time:

- Long Repeats: For success at shorter distances, interval training featuring 200 and 400 meter repetitions works quite well. To race longer, you need to train longer. Running repetitions between 800 and 1600 meters will improve your endurance. Run the repetitions near your 5-K and 10-K race pace respectively. Jog or walk 400-800 meters between each repeat. You may want to do your long repetitions on the road, rather than on the track.

- Pace Training: Learning to properly pace yourself is even more important in the half-marathon and marathon than it is in the 5-K or 10-K. If you've gone out too fast in one of those races, you sometimes can gut it out over the last mile without losing too much time. In the half, you'll have a longer time to pay for your sins. Do some of your training at race pace. Saturday is a good day for this, before your Sunday long runs.

- Tempo Runs: This is a continuous run with a build-up in the middle to near half-marathon race pace. The difference between the Tempo Runs done while training for 5-K or 10-K races is that you don't run quite as fast in the middle, but you hold your speed longer. A Tempo Run of 45-60 minutes would begin with 10-20 minutes easy running, build to 20-30 minutes near half-marathon pace, then 5-10 minutes cooling down. The pace build-up should be gradual, not sudden, with peak speed coming about two-thirds into the workout.

To include your event in the 'Featured Events' area on Running Guru, do the following:

1. Login with your Race Director account (if you do not have an account go to www.RunningGuru.com and click on Race Directors or email Support@RunningGuru.com)
2. Click the 'Event Promotion' button
3. Under Featured Event Listing click on 'Get Started'
4. Click the 'New Promotion' button
5. Select the event you would like to feature from the drop down list.
6. Verify event information is correct
7. Enter the dollar amount of your budget for this event promotion
8. Click 'Save and Continue'
9. Upload event promotion image or use default image and click 'Continue'
10. Enter payment information and click 'Continue'
11. If payment is approved your promotion is active

Simply send us an email at Support@RunningGuru.com, call us at 1-888-MyGuru2 (1-888-694-8782) or click here to setup your account immediately and create a fundraising page.

Look for Running Guru banners at the event and look for an insert in your race packet that says 'Race Photos' with Running Guru information. You can also click on the 'Events' link on this website and search for your event. And if you're still not sure, contact the race director and ask them!

Training on a treadmill is perfectly acceptable and can be an excellent alternative, especially when weather prevents training outdoors or you are recovering from an injury. Given that you can vary the incline, treadmills are great for simulating outdoor hill runs. Keep in mind, however, that you should do some outdoor training to get used to running on these surfaces. Tip: If you set the incline of a treadmill between 10 and 15, you can keep the pace very slow and still get a great cardio workout and strengthen your leg muscles, without putting the stress on your joints from repeated pounding on hard pavement or concrete.

The high-resolution image files range from 2 Megabytes to 5 Megabytes in size (the size depends on the specific camera settings for each event). These files must be large to contain the detail necessary for printing high-quality pictures. Lower resolution images are great for displaying on the web, but if you try and print low-res images the picture is fuzzy and blurry.

When you purchase images, you are emailed a link typically within one hour (we guarantee no longer than twelve hours). The time depends on how many other people are on our site and ordering images.

If you do not receive an email with the link, check your SPAM folder because many SPAM filters block emails that have links in them.

Also note you will receive two emails with each order: one is an order confirmation (a receipt) and the second email contains the link to your images.

The rule of thumb for the life of your running shoes is 300 miles. Depending on how much you train, this can be as little as 3 months or as long as a year. It's important to replace a pair of shoes when they no longer provided adequate support and/or cushion.

Since many running shoe companies change styles each year, you might consider buying several pairs of your favorite shoe. Otherwise the same shoe might not be available year after year.

It's also a good idea to alternate shoes to give them a chance to dry out between your runs.

Most beginning (and many experienced) marathoners have this same question, along with wondering how many long training runs are done and how many times per week they should run?

The answer depends on the individual person and their goals. There are, however, some general guidelines to follow. Elite marathoners sometimes run twice per day and over 100 miles per week, yet the body of most of us could not take such pounding. Following is a list of important guidelines when following a training program:

- Weekly distance should be gradually increased until two to three weeks before the marathon.

- Twice a week you should do two long runs; one midweek and one on the weekend works well.

- Most programs suggest running five days per week.

- One or two days should be used to rest so your body can recover.

- Other than long runs, your runs should be roughly three to six miles.

About longer runs:

Longer runs are done so your body can get used to longer distances and to build your endurance and stamina. Your body will not get accustomed to longer distances unless you train it and ease into it. Two long runs per week are suggested so your body has time to recover in between.

You're probably thinking to yourself, 'Well, obviously I need water'. The interesting thing is, the majority of runners, especially first-time runners, are either dehydrated or over-hydrated during training runs. For this reason we've decided to include water as a requirement and give you guidelines as to how much and how often to drink water. Symptoms of dehydration include muscle cramps, dizziness, over-heating, and exhaustion. Without adequate water your muscles can't function properly and your body has no way to cool itself off'the importance of proper hydration cannot be stressed enough.

Since there are no specific formulas for how much to drink, we offer several 'rules of thumb'to help you determine how much water to consume before and during your runs. We strongly encourage you to listen to your body and keep track of how much water you consume during each run, as well as weather conditions that can effect hydration and water loss.

The first rule of thumb is to hydrate early and often. Start drinking water or sport drinks 45 minutes before your run and continue right through the run. Since there are so many factors that determine your water needs, you'll have to determine the adequate amount for you. A good guide is 8-10 ounces every thirty minutes before the run.

The second rule of thumbs is that, for every 15 minutes of exercise, you consume 8-12 ounces of water. Again, this is a general rule, and needs to be modified based on weather conditions and your individual needs. Once you have the thirst sensation in your mouth, you are already dehydrated, so try and drink water before this occurs.

After your run, continue to consume as much water as you can without feeling nauseous until your urine is clear. This is a good indication that you are re-hydrated and can return to normal levels of water consumption.

There are a few key guidelines that you should follow that will make a huge difference in the effectiveness of your training and success of your race.

First of all, 60-70% of your diet should be carbohydrates such as potatoes, pasta, bread, rice, fruits and vegetables. 20-30% should come from protein and the remaining 10-20% from fats. It is also a very good idea to carbo-load before big runs, meaning eat a meal high in carbohydrates the night before a run.

Since you will be stressing your body more than usual, it is also recommended that you supplement your diet with nutritional supplements. Many ailments, aches and pains, and even injuries can result form improper nutrition, not to mention your body can recover more quickly and you can have increased energy and
endurance from supplements.

The absolute most important piece of gear is your running shoes. If you don't have a quality pair of shoes, all the other gear won't make a bit of difference. A good pair of shoes can mean the difference between finishing and not finishing the half marathon. Improper shoes can cause shin splints, knee and foot injuries, over-exertion of certain muscles, hip problems, arch pain, and many more training-related injuries or inconveniences. It is strongly recommended that you go to your local running store and consult a running specialist to get you fitted with an appropriate pair of shoes. If you can afford it, it's also a good idea to have two pairs of shoes to give each pair a break between training runs, and also allow each pair adequate time to dry out from sweat and water.

Tips for selecting running shoes:

1. First and foremost, make sure you are buying a shoe that was specifically designed for running. Not a cross-training or tennis shoe, but a running shoe.

2. While there are many sporting goods stores that carry running shoes, typically these stores do not have running experts. We recommend that you go to a running store and speak with an expert about the best shoe for you. Many running stores have a treadmill and video camera and can actually analyze your stride to select the best shoe. Of course once you find the right shoe for you, you can always buy that shoe at a sporting goods store or even on-line, many times saving you money.

3. Make sure the salesperson is an experienced runner, is educated on all the different shoe makes and models, and listens to you and understands your needs. Explain to him/her what your experience and goals are. Another key question is the amount of support versus cushion you need. Some shoes provide a great deal of support but are more rigid and firm, while others don't provide much support but they are soft and tend to cushion the impact more, thereby reducing the pounding on your body (softer shoes tend to wear out quicker than firmer shoes).

4. It's a good idea to know if you pronate or supinate when you run. Since most runners pronate (run on the inside of the foot) the majority of shoes are reinforced on the inside of the shoe. But if you supinate or have no rotation, you don't want a shoe that is reinforced on the inner heal.

5. Ask if you can try out the shoes before you buy. Many stores will let you try on the shoes and take a run around the parking lot or on the treadmill if they have one.

6. Ask about the store's return policy. A lot of times you can return a pair of shoes, even after you've trained in them several times. Since this may be your first pair of running shoes, until you start training with them you won't have any idea of the effect on your body.

7. If you already have running socks, bring a pair with you when you try on shoes. If you need to buy some, again consult the running expert. Definitely cotton socks are recommended, and you can also buy double-wall socks designed specifically for runners and these help prevent blisters.

8. If you already have a pair of running shoes, take those with you so the sales person has an idea of what works for you.

9. Get both feet measured for length and width. Running and age tend to flatten out your feet, so although you may think know your shoe size, it's possible that your feet are a half or full-size larger than the last time you had them measured.

Shin splints are simply pain in the lower front of the leg above the ankle. Athletes that continually pound the legs, like runners, can develop shin splints as it is a typical overuse injury. It occurs over a period of time rather than overnight. The location of the pain is where the soleus muscle of the calf attaches to the shin bone, or tibia. If you poke around the inside of your shin bone, you'll feel the soleus muscle, and this is where the pain
originates.

If you can decrease the pounding forces on the leg you can decrease the likelihood of injury sounds pretty obvious, doesn't it? The problem is that when training for a half marathon it's sometimes difficult to take time off. Many times shin splints are the result of improper footwear, so it is essential that your shoe fits your foot type and provides the appropriate balance of cushion and support. The expert at your local running store can help you select the proper footwear.

The surface on which you run also makes a big difference. If you have been training on concrete or pavement, try switching to dirt or a cinder track. You can also switch to treadmill training, where you can even increase the incline at which you run and slow down your pace. This will still give you a great leg and cardio workout and minimize the pounding on your shins and joints. Cycling and stair-masters are also excellent alternatives to running that can further reduce the pounding.

After a run, ice your shins as this will reduce the swelling and promote healing and recovery. Make sure your shoes are not outworn, and check your logbook to see how many miles you've been putting in. You can also massage your soleus and calf muscles before and after runs which should give you some relief.

This depends on the event. Most events have packet and bib pickup locations before the event. Check your confirmation email or the event website for details.

And most events let you pickup your bib the day of the event at the event.

You will be tempted to increase your mileage each week, especially as you get in better shape. However, it is strongly recommended that you not increase your distance more than 10 percent per week, as increasing more than this has shown to be a major cause of training injuries. For runners, often their own worst enemy is their energy and enthusiasm. You feel great so you figure you can do more training.

This is a great question and it depends on many factors that are specific to you as an individual. Softer shoes work well if your goal is to minimize the impact and trauma on your feet, ankles, knees and hips.

Some people need extra support for their feet and ankles and opt for a more rigid shoe; one possible downside to these shoes is the foot and angle are more restricted in their motion and cannot always move naturally. Also these shoes tend to be made of harder materials and there is less protection from trauma compared to softer shoes.

We always recommend that you consult the expert at a local running store and have them do a complete analysis of your running style.

Hydration drinks provide three very important nutrients: water, electrolytes, and carbohydrates. As you train, your body burns blood sugar (glycogen) for energy and electrolytes (sodium, potassium, calcium, and magnesium) for proper muscle function. Hydration drinks consumed prior, during, and after runs will replenish all of these nutrients. One thing to be aware of, hydration drinks high in sugar can actually dehydrate you more than they hydrate you. It is recommended that your hydration drink have as little sugar and carbohydrates as possible and you get your energy (carbs) from another source such as Gu or PowerGel.

Dehydration is the leading cause of muscle cramps. The best way to avoid cramps is to make sure you drink plenty of water before and during your runs. The first rule of thumb is to hydrate early and often. Start drinking water or sport drinks 45 minutes before your run and continue right through the run. Since there are so many factors that determine your water needs, you'll have to determine the adequate amount for you. A good guide is 8-10 ounces every thirty minutes before the run.

The second rule of thumbs is that, for every 15 minutes of exercise, you consume 8-12 ounces of water. Again, this is a general rule, and needs to be modified based on weather conditions and your individual needs. Once you have the thirst sensation in your mouth, you are already dehydrated, so try and drink water before this occurs.

It is also very important that you stretch before your runs, this will help to loosen the muscles and connective tissues as well as promote blood flow (which carries water) to the necessary muscles.

Pace runs are done at the pace with which you plan to run your race. The objective
is to get your body and mind conditioned to running the intended race pace, thereby making it easier and a more natural pace when race day arrives.

The objective of the tempo run is to push the body a little harder than on other days. In doing this, you increase your oxygen capacity, leg strength, and overall cardio vascular health. In technical terms, tempo pace is described as the effort level just below which the body's ability to clear lactate, a by-product of carbohydrate metabolism, can no longer keep up with lactate production. This pace is, for most people, about 25 to 30 seconds per mile slower than current 5K race pace.For those fond of using heart rate monitors, tempo runs are done at 90% of maximum.

When you preview race photos you will notice a light gray 'Running Guru' watermark on the photos. This is done to prevent unauthorized copying of the photos.

When you purchase the high-resolution image or prints, the watermark is removed.

Unfortunately, many malicious hackers embed viruses in image files. Therefore when you purchase images from Running Guru and go to download them, your anti virus software may flag the file as "suspicious".

This is quite normal, and we can assure you there are no viruses in the image files. The files are copied directly from the camera to our image server so we ensure the files do not become corrupt.

Muscle glycogen (carbohydrates) is preferred over fat for fuel for high intensity exercise of long duration because fat breakdown cannot supply energy fast enough. In addition, fat takes longer to digest than carbohydrates and thus should be limited in pre-exercise meals.