What to wear on race day By Andrea Metcalf You’ve trained for months. Your race is tomorrow. It’s time to plan your gear, meal, and mantra for tomorrow’s big race. Whether you’re running a 5K, 10K or half marathon for the first time or you’ve had a few under your belt, gearing up the night before is key. Here’s a few things for your pre-race checklist: 1) RISE AND SHINE – Check the weather - you’ll want to know if it’s rain or shine and hot or cold to prepare for your clothing, the travel time to the race and possibly what you’ll be eating as well. 2) Clothing check – for hot dry days: look for wicking fabrics and don’t forget the sunscreen. For hot wet days: still those wicking fabrics but hyper hydrate a bit before the race and be ready with extra water too. For cold weather races: dry days- Consider the hands, face, and head for coverage. For wet cold days: consider Gortex coats, shoes and bringing an umbrella. * Stay away from thong underwear, tight waistbands and other potential chaffing clothing too. 3) Food Prep – Depending on the length of your race, you’ll want to look at what you’re eating the night before as well as in the morning. My pre-race foods include: oatmeal with berries ( 2 instant packets work for me ) a baked potatoyogurt dollop and salt, greek style yogurt with a half bagel. Think 400-600 calories, low fat ( no grease to upset your stomach ) and complex carbohydrates. Keep in mind on those hot days to drink more fluids and think warm foods on cold days. Andrea Metcalf, ACE Fitness Pro, Health & Fitness Expert Womensforum.com. www.andreametcalf.com

Foot and Ankle:WELNESS CORNER AD

certified. Wheaton. 630-922-1616. WindRunners.org Chicago MuckFest MS – Sat. 8/29 at 9 a.m. 5K Obstacle Run. Benefits the National MS Society. Lake County Fairgrounds, Grayslake. info@muckfestms.com. Life Time Kids’ Tri – Sat. 8/29 at 8:30 a.m. Swim/Bike/Run. Junior (7-10) & Senior (11-14) Divisions. Montrose Ave. Beach, Chicago. 773404-2372. Super Sprint Triathlon – Sat. 8/29 at 7 a.m. 375 m. swim/10K bike/2.5K Run. Montrose Ave. Beach, Chicago. 773-404-2372. Peapod Half Madness – Sun. 8/30 at 7 a.m. Half marathon. USATF & CARA certified. Batavia. halfmadness.com.

September Relay For Life – For all area events, please go to relayforlife.org/relay/findevent. Sunset 5K – Fri. 9/4 at 7 p.m. 5K Run & 2 mi Walk. Lake in the Hills. 847-960-7462. Chicago Women’s Half Marathon & 5K – Sun. 9/6 at 7 a.m. Benefits local charities. Chicago. 773.561.3338 x2. Schaumburg Shuffle 5K – Mon. 9/7 at 8 a.m. 5K Run/Walk. Kids’ 1K Fun Run. USATF certified. Schaumburg. 847-209-7844. The Oak Brook Half Marathon – Mon. 9/7 at 7 a.m. USATF & CARA certified. Oak Brook. 708386-4660. Rooster 5K & Fling Mile – Mon. 9/7 at 8:45 a.m. 5K & 1 mi Runs. Naperville. 630-961-4143. Bud’s Trail Run – Sat. 9/12 at 9 a.m. 10K Run & 5K Run/Walk. Benefits local charities. Lake Villa. 847-356-1076. Dash in the Dark 5K – Sat. 9/12 at 7:30 p.m. 5K Run. USATF certified. St. Charles. 630-440-6082. Last Chance BQ.2 – Sat. 9/12 at 6:30 a.m. Marathon. USATF certified. Geneva. 630-440-6082. Traffick Free 5K Run Against Traffick – Sat. 9/12 at 9 a.m. 5K Run/Walk. Benefits Traffick Free. Chicago findoutmore@traffickfree.org. Walk to End Alzheimers – Sat. 9/12 at 10 a.m. 5K Run/Walk. Benefits Alzheimers research. Schaumburg. 847-324-0375. Alpine Races – Sun. 9/13 at 7:30 a.m. Half marathon, 5K & Youth Races. USATF certified. Benefits local charities. Lake Zurich. alpineRunners.com Chase the Bear – Sun. 9/13. 5K/10K & 1 mi Fun Run. 10/22/2014 CARA certified. Glenview. TEMPLATE 10:27 AM847-657-9977. Page 1

Foot & Ankle Wellness Center At Seven Bridges

(630) 852-8522

www.footandanklewellness.com

A STEP IN THE

RIGHT DIRECTION

Bunions Heel Pain Foot & Ankle Fractures Sports Injuries Flatfeet / Children and Adults

Diabetic Foot Health On-Site X-Ray Equipment On-Site Surgical Facility On-Site Pedicure Spa w/Pedicurist

New Patients Accommodated for Same Day Appointments

Dr. Leonard E. Vekkos Board Certified Foot & Ankle Surgery 40 fitness first

MMRF Race for Research – Sat. 9/13. 5K Run/ Walk. Chicago. themmrf.org Naperville Trails Half Marathon – Sun. 9/13 at 8:30 a.m. USATF certified. Wheaton. 224757-5425. Walk to End Alzheimers – Sat. 9/19 at 10 a.m. 5K Run/Walk. Benefits Alzheimers research. Glenview, also Orland Park. 847-324-0375. Women Rock 5K/10K/Half Marathon – Sat. 9/19. Chicago. chicagowomenrock.org. Firehouse 5K – Sun. 9/20 at 8:30 a.m. 5K and 1 mi youth Run. USATF certified. Glenview. 847989-7865. Fox Valley Marathon – Sun. 9/20 at 7 a.m. Half marathon, Fall final 20, & full marathon. USATF certified. St. Charles. fv26.com Walk to End Alzheimers – Sun. 9/20 at 8 a.m. 5K Run/Walk. Benefits Alzheimers research. Naperville. 815-272-2009. Cougar 5K Run/Walk – Sat. 9/26 at 9 a.m. USATF certified. St. Xavier University, Chicago. 773-298-3586. Foam Glow 5K – Sat. 9/26. 5K Novelty Run. Bridgeview. 877-228-4881. Get Your Rear in Gear – Sat. 9/26 at 8 a.m. 5K Run/Walk & Kids’ Fun Run. USATF certified. Benefits colon cancer research. Chicago. 413301-4875. Park Ridge Charity Classic – Sat. 9/26 at 8 a.m. 5K Run/Walk. USATF certified. Park Ridge. dave@pickwicktheatre.com. Walk With Me – Sat. 9/26 at 9 a.m. 2 mi Family Fun Walk. Benefits Easter Seals metro Chicago. Rockford. 312-491-3943. Chicago Half Marathon/5K – Sun. 9/27 at 7 a.m. USATF & CARA certified. Chicago. 773404-2281. Chicago Illinois Lupus Walk – Sun. 9/27 at 10 a.m. Choice of 1 or 3 mi Walks. Benefits Lupus Society of Illinois. Lincoln Park, Chicago. 312542-0002. Quad Cities Marathon – Sun. 9/27 at 7:30 a.m. Marathon, Half Marathon, Marathon Relay & 5K (also Walk & Kids’ Run on 9/26). USATF certified. Benefits prostate cancer research. Moline. qcmarathon.org. Run to Read – Sun. 9/27 at 8 a.m. 5K Run/Walk & 1 mi Family Fun Walk. USATF certified. Schaumburg. 847-357-5028. Walk to End Alzheimers – Sun. 9/27 at 10 a.m. 5K Run/Walk. Benefits Alzheimers research. Chicago & Lake in the Hills. 847-3240356.

3540 Seven Bridges Drive, Suite 290, Woodridge, IL 60517

F

suburban family | subfam.com

March/April 2015