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The Marathon Rookie Times, Issue #005
September 08, 2005


Injury Prevention


Chef's Recipe of the Week

Injury Prevention

I cannot tell you enough how important it is to rest your body on non-running days and to ice down any sore areas in your legs. It is common for beginning runners to experience pain in knees and/or shins. Should you experience sharp (or even mild) pain or agitation in your legs, then go ahead and apply ice to the sore area(s) to aid recovery and prevent possible injury.

Ice the painful area four times per day for 20 minutes each time. I realize it is tough for many of us to find the time to ice that much, but make time to do it for a week if you are experiencing pain and you will be doing your body a big favor. Also consider taking ibuprofen before runs.

Running injuries can sneak up on you with little or no warning. Visit to learn more about specific symptoms and treatment.


"There’s no such thing as bad weather, just soft people."

- Bill Bowerman, legendary Oregon track coach

Chef Marathon Rookie's Recipe of the Week

Grilled Salmon


3-4 salmon steaks

Vegetable oil

Lemon juice


Splash a dash of lemon juice on each side of the salmon steak. Coat aluminum foil with vegetable oil and lay foil over the grill. Cook salmon on the foil for 5 minutes on each side or until the salmon can flake by using a fork.

Side Items

Grilled potato (Wash potato and wrap it in aluminum foil. Cook potato on grill for 30-60 minutes.)

Grilled Corn on the Cob (Butter corn and wrap in aluminum foil. Cook for 30 minutes.)

One cup of low fat, fruit flavored Yogurt

Nancy Clark's Food Guide For Marathoners is a great resource for nutrition during training.

Happy Running!

Brad Boughman

“Elevate your thinking, elevate your fun, elevate your results.”

- Brad Boughman

September Special

Brad Boughman works with runners who want to successfully train for and finish their first marathon or half marathon. To learn more about Coach Boughman’s personal coaching programs, visit

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