"A good footstrike helps you run more efficiently. A midfoot landing is best for most people, although rearfoot is okay, and for a few, even forefoot works. Landing on your forefoot may enhance speed for short distances, but most will have a hard time finishing a marathon. You'll also be more susceptible to calf cramps." -Jack Daniels

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Never increase your mileage by more than 10 percent. Then top out at the level you can comfortably maintain your training at. You'll have to experiment to find where this level is, but that's okay. Knowing it--and being attentive to it--will go a long way toward keeping you injury-free.

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Rhubarb, a member of the buckwheat family, is a great source of fiber. Rhubarb stalks contain approximately 2.5 grams of fiber in a 1-cup serving. And it's 80 to 90 percent water so your body benefits from the extra fluid. Tip: To find quality rhubarb that's not too tart, choose stems that are about as thick as the width of your thumb.

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Last week we asked do you suffer from cold hands even in the spring or summer? Here's what you told us.

During cold weather runs (50 degrees or colder), my fingers will start to tingle and then turn white. When I return indoors, I run my hands under warm water to get the sensation back. Sometimes I don't have to run for this to happen and my hands still go numb and turn white.
Kimberly C. Moore, Richmond, VA

Even in the heat of a Mississippi summer, my fingers blanche and turn to ice when I walk into an air-conditioned building. I have the same problem with my feet. I wear gloves when I run and I use disposable hand warmer packets. It's more of a struggle to keep my feet warm. Incredibly, the disposable foot warmer packets feel too hot when I run, even though I stick them on the outside of my second sock layer. (I wear Smartwool hiking socks with liner socks underneath.)
Susan Roberts

Mittens or gloves and wool or double-layer socks. Sometimes when I'm running or my hands become numb I'll stop and wind mill my arms to restore some circulation. The key is to never expose any fingers to the cold. I'll never climb Mount Everest but I still love winter running.
Barbara Mullally Pauly, Ottawa, Ontario, Canada

Mittens allow the fingers to transfer heat better than gloves. Also, I have found that clinching my fists 20-30 times and holding the squeeze for a couple of seconds at the beginning of a run tends to ward of the effects of Raynauds from starting. I think it prevents the valves in my wrists and fingers from shutting down. As for my feet, I wear the proper size shoe and don't tie them too tight, as it will impair normal and desirable circulation.
Freeman Churchill, Halifax, Nova Scotia, Canada

My Raynauds phenomenon is worse in the cold weather, but can also occur in the summer. I stock up on foot and hand warmer pads. Once I'm chilled, the only thing to do is to get into a hot tub, or use heat pads. For my feet, it's imperative to have warm, dry socks. When my feet get chilled, they sweat, which makes it a vicious cycle. The best winter boots are UGG, with the fleece lining. Wear them without socks and they keep your feet warm.
Laura Guptill, NH

In addition to having a huge and varied glove, mitten, and sock collection dominated by merino wool, I use a dry charcoal heat pack inside a glove or mitten when I run, switching it in milder weather from one hand to the other, putting one in each mitten during harsher conditions. Thin, flat, and long lasting, they work well even in wet weather, give off no fumes, leave no residue, and are non-flammable. Even on a long run of several hours, a single charcoal pack can keep my hands fairly warm.
Bim Angst, Hegins, PA

We need your help with Runner's World's new and improved Racing Report. This section will now include brief race reports written by runners like you. So here is your task: If you will be running one of the following races--SBC Texas Round-up (Austin), Vancouver Sun Run, Race for the Cure (Tucson), Anchorage Daily News Heart Run, Country Music Marathon/Half-Marathon, Salt Lake City Marathon/5-K, Schlotzsky's Bun Run, Presbyterian/NMZS Run for the Zoo 10-K, Sporting Life 10-K (Toronto), ACS Sole Burner 5K --please send us your SHORT, 3-paragraph report on what the race was like for you. Be descriptive about what you see and hear, interesting points along the course, hills of note, anything that gets at what the race was like to run. If you are running another race before May 10 that you believe is worthy of coverage, please feel free to submit a race report on that race. E-mail your reports to Katrin.McDonald@... and put "Racing Report" in the subject line. Please include your e-mail address, phone number, mailing address, and if possible include a digital photo of yourself running the race. If we publish your report, you will receive a free Runner's World T-shirt. Thank you.
--The Editors

Stay in shape! Achieve your personal best with the Runner's World online Personal Trainer! Whether you're a beginner or advanced...training for a 5K, half-marathon or marathon...or just want to stay in shape during the winter months...we have training programs to suit your individual needs. Designed by Runner's World editors, each workout includes weight-training options. Improve your strength and endurance with Runner's World online Personal Trainer! Learn more now.

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First, find a 2-mile loop. Warm up for 15 minutes of easy running. Run the loop at your regular training pace and time yourself. Now run the same loop 1 minute faster. This effort should be close to your tempo pace. Run easy for a minute or so. Next, run the loop 2 minutes faster than your regular training pace. This should feel like your 5-K race pace. Finally, cool down for 10 more minutes of easy running.

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Do you have any smoothie recipes to share? Email us at rwextra@... with your feedback. Please put the words "smoothie" in the subject line. Thank you!

Mom's special day should be nothing short of fantastic, so surprise her with the gift of fitness from the world's leading provider of running information, Runner's World Magazine! Sign up through our exclusive online offer and your recipient will receive our FREE inspirational screensaver and our handy RW training log. It's the perfect Mother's Day gift that provides motivation for a lifetime for healthy active living!

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