Let’s talk about the first hurdle to tapering, and that is the mental aspect. Many people just don’t like it—they feel that they’re going to lose fitness by backing off during the final week or weeks before a big event. They couldn’t be more wrong.

A taper is the time when your body has a chance to catch up on all the damage (good damage, mind you) that you’ve done to your muscles. This is a chance to rest and repair and get your legs ready to rock and roll on race day. Skipping the taper will only result in less than optimum results.

The second hurdle is learning how to taper correctly. This is a little bit art, and a little bit science.

The art part is figuring out exactly what works best for you. Everyone is different in their tapering needs—some will require more down time than others, while some need a bit more intensity than others. Trial and error is the best way to determine how your body can best prepare for a race.

On the science end of things, we do know some basic rules of thumb when it comes to the taper. Your goal should be to reduce the overall training volume leading up to the race, while maintaining some intensity to keep your legs sharp.

So how does that all shake out? For a marathon, the typical taper is about two to three weeks, depending on your body’s preference. For shorter races, you of course want a shorter taper. For a half marathon or 10-miler, it’s about a week. For shorter races, a few days should do you.

Whatever the case, experiment with what works best for you. But by all means, DO taper!

How do you manage tapering before a race? What pitfalls do you see? Any suggestions on how to prepare for a race?

- Amanda

(Amanda Loudin is a runner, coach, and freelance writer with 15 years experience in endurance events. As a runner, she’s in perpetual training mode, usually with a slate of about eight races per year on her plate. As a coach, she has helped runners achieve their goals in every distance from 5k to the marathon. She shares her passion for the sport on her blog, MissZippy1, and daily on Twitter at @misszippy1.)

If you couldn’t already tell, I’m a big fan of farmers markets as well as supporting local farms through CSA shares or even just buying the locally grown (or raised, if you’re talking meat/dairy products) options at the supermarket when possible. I’m certainly not alone on this either. Over the last 20 years, the number of farmers markets in the US have increased almost almost more than 4 fold — from 1,755 in 1994 to 7,864 in 2012. And that’s just the ones listed with the USDA – there are likely quite a few more. Not convinced to make that extra trip to the farmer’s markets this summer? Here are my top 10 reasons to go local:

1. Get produce at it’s peak. Since there is no need for the food to travel across the country (or from another country), it’s picked when it’s ready and not a minute before. That means the best flavor and most nutrition possible.
2. Promote humane and environmentally friendly treatment of animals. The meat, dairy, and eggs are usually from well treated (aka happily roaming not stuffed in a factory farm barn) and properly fed (usually grass-fed and certainly no corn, antibiotics or hormones in their food) animals. And if you haven’t tasted an egg from the farmers market, you must go get some this week. There is nothing like an egg laid that morning.
3. Support the local economy.
4. Save some money. The produce can be less expensive. This is not always the case (I won’t get into an economies of scale discussion here), but because there is less travel time from farm to table and no middle man, you can often find some great deals at the farmers markets.
5. Learn about where your food came from. Talk to the farmers selling the food and find out their story – they love to share.
6. Soak up some vitamin D and enjoy the great outdoors – good for the mind and body all around.
7. Learn about and try new foods. Ramps? Fiddle Heads? Yellow cucumbers? Pattypan squash? Often hard to find at most grocery stores, these off-the-beaten-path produce items are worth a try. The farmers will often provide recipe ideas if you ask for them!
8. Cut down on your carbon footprint. Less travel travel time means less gas. Plus most smaller local farms use better for the environment farming practices.
9. Try the free samples — yes, most market vendors allow you to taste what they’re selling – from fruits and veggies to breads, cheese, hummus, and chocolate – you can sample before commit to buying.
10. Meet your neighbors and people from your community.

A note on organic: it’s expensive for farmers to become certified organic, and many smaller farms cannot afford this (or choose not to pay for it). However, many of the smaller local farms do use organic (or very close to it) farming practices. So, if this is a concern for you, feel free to ask the farmer about their farming practices — they will likely be more than happy to share (and may talk your ear off).

To find a farmers market in your town click here.

Do you shop at your farmer’s markets in the summer? What’s your favorite reason to shop local?

(Sarah is a nutrition communication specialist,  future registered dietitian, and farmers market addict.  She is a certified spin instructor, a triathlete, and an avid runner who regularly participates in road races from 5k to  1/2 marathons. Follow her on Twitter @SpinnerSarah and at her personal blog Food and Fitness Friend.)

Newsflash. For many of us, we still like looking good under our frumpy winter sweaters. It’s easier to maintain a good balanced lifestyle than it is to do an overhaul and go on a massive diet or exercise craze.

I like to skim through the newsstand magazines, see if there is anything that’s going to blow my hair back, but it all typically comes back to me knowing I have to put in the time and effort on a daily basis to stay in shape.

I’m reminded of this great “American Beauty” clip featuring Kevin Spacey:

Do it for you, and you’re more likely to be more motivated. I love this time of year – running in the warmer temps, with my pup or friends, finding new routes, making summer playlists.

We’re in top conditioning season. Get out there and sweat; makes you feel like you’re pushing yourself that extra mile, every mile. And who doesn’t enjoy running in shorts and a tank. Minimalist clothing.

From running and hiking to cycling and swimming, get out there and enjoy yourself.

Have you come across any magazines that you find great workout tips or advice?

- Nichole

(Nichole’s motto is to take life, fitness and well-being in stride. Nichole is an overall sports enthusiast with a serious love for running, cycling, triathlons, hiking, skiing, and well, almost anything outdoors. Nichole believes working out and staying fit should be a lifestyle and not “work.” You can check her out on her blog LivefortheRun, or follow along on Twitter @livefortherun.)

But as much as I loved the original GOrun, it wasn’t perfect. I have voiced my feedback (mostly complaints) to Skechers about the curved “rocking” design in the midsole and outsole, as well as the upper irritation and stability issues. But today I’m happy to report that Skechers has directly addressed my concerns in the newly released update – the GOrun 2.

Recently I’ve received a pair of GOrun 2′s to test and review. Although I haven’t logged too many miles to gain enough meaningful insight on its durability, I can say that it’s been significantly improved over its predecessor. Most notable are GOrun 2′s midsole and upper. I will briefly discuss my initial thoughts on them here.

Perhaps this is entirely personal – the new midsole is heftier on my foot. But let me be clear about this: I don’t mean to say the stack height or the heel-drop have been changed since the original GOrun. I just think the overall ride is a lot smoother in the GOrun 2 in terms of transition between landing and toe-off, as if there’s more cushioning added to the midsole. What Skechers has managed to retain from the original version, is the crucial road feel I love, thanks to the GOimpulse sensor design inspired by proprioception. In short, Skechers kept everything I liked about the GOrun, and modified the curvature of the midsole that bugged me the most.

In addition, I’ve noticed the upper of the GOrun 2 has been improved to provide more plush and reduce irritation. On top the comfort factor, the upper seems to lock my foot down more securely – as opposed to the original GOrun’s rather flimsy and wobbly upper design. And all this structural support doesn’t take away the most important factor to me, when considering a running shoe – a wide toebox.

I will continue to run in the GOrun 2 in the upcoming days. As of now, I am very pleased with the direction Skechers has taken. It’s as if someone is tailoring and personalizing a running shoe for me from Skechers. And the production version of the GOrun 2 has an aggressively comfortable midsole and upper that rivals one of my all time favorite shoes – the Saucony Kinvara 3. At this point I still need to see how the GOrun performs in wet and hot conditions, as well as on various terrains and surfaces. So be sure to check out my full review in the near future.

What shoes are in your current rotation? Have you tried Skechers’ performance running shoes? What other shoes would you like to see me review?

- Kevin

(Kevin Lu is an engineer, currently working in the field of orthopedic devices. He received his B.S. and M.S. in biomedical engineering from New Jersey Institute of Technology. Science, technology, and running are Kevin’s passions. In his spare time, Kevin trains for and participates in races of various distances. Don’t forget to follow him on Twitter (@SweatEngine) and check out his blog Beyond Distance.)

Instead of telling you to run x, y, or z, I simply want you to take the time this week to go out and enjoy a run and think about Boston. There are hundreds of people hurting physically, and thousands more who are hurting emotionally.

I actually am acquainted with one of the families that was horribly affected. My former massage therapist—Carol Brannock Grinder—was running Boston this year with the support of her family on the sidelines. Her daughter Nicole ended up with two broken legs; her daughter Ericka lost a leg; and her husband Mike was burned.

These are lives that will never be the same. Think of this family, the family of Richard Martin, and so many others as they try to heal and put the pieces of their lives back together.

Runners form an amazing, supportive community. Collectively, we are a hurting community right now. But we are strong and resilient, and together we’ll move forward and heal.

How are you feeling post Boston marathon tragedy? Share your thoughts and feelings.

- Amanda

(Amanda Loudin is a runner, coach, and freelance writer with 15 years experience in endurance events. As a runner, she’s in perpetual training mode, usually with a slate of about eight races per year on her plate. As a coach, she has helped runners achieve their goals in every distance from 5k to the marathon. She shares her passion for the sport on her blog, MissZippy1, and daily on Twitter at @misszippy1.)

Were any of you personally at Boston? How have you been affected by Monday’s events?

The running community, as I have written in the past, is one of the most philanthropic groups I have ever come across.  We run for charities, we raise money for causes we believe in and we donate our time and energy to spread the word about the things we believe in.  I was amazed yesterday by the outpouring of support via social media for those looking to support and help.  I witnessed on video runners going directly towards the chaos to assist those in need.  I am proud to call myself a runner and I am looking forward to doing all I can to try and make this horrible event in any way better.

I was immediately brought back to 9/11 yesterday, my cell phone was down, I couldn’t reach my wife, but this time around I turned to Twitter to find my news and share updates with the #RunChat community.  I again have been amazed by the outpouring of love and support for Boston through action (wearing a race shirt of Boston Marathon colors today, A Time To Unite) or words of support.

As the details continue to unfold there will be time to reflect and try to figure out why all of this happened.  I am sure race directors around the world, and especially London, will be trying to find a way to close any gaps in security and continue to keep spectators and runners safe.

After the New York City Marathon cancellation last year we saw thousands of examples of kindness and support throughout the metropolitan area; runners donned their race shirts and went out to volunteer their help.  The Boston bombings leave fewer opportunities to make physical efforts but you can still support the Boston victims.

At your next race wear a Boston sports team hat.  Today at work, wear Boston Marathon blue and yellow, share details from the Red Cross on how individuals can help with monetary or blood donations. But above all, continue to be a runner support this great sport and continue to be the philanthropic group that you are.  Sign up and run for charity. Raise money for a cause. Wear something for awareness.

I am so proud to be a runner and part of this community.  I will certainly be supporting those victims today with the Boston colors and looking for other opportunities in my new city Boston to help out.  Spread the word. Unite. Support.

What will you be doing to help spread the words of Unite and Support today?

- Scott

I gotta drill it down to the fact that the race is on a Monday, it is like a marathon holiday today. Feeling the energy, seeing how perfect the weather is only makes me want to qualify for Boston even more.  The funk that I have been in recently may just have been broken as I talk Boston marathon with colleagues and friends- funny how motivated you can get by the littlest things like a perfectly cool and sunny marathon morning.

During last nights #RunChat we asked the question about bucket list races and not surprisingly Boston, New York and Chicago were tops- there is something about the big city races that draw me into the experience so much more.  When I say I have been in a funk recently, trust me, this period has been one of the most unmotivated periods of my running career.  However, just the thought of running Boston has perked me up and stoked my competitive fire again.  I’m wondering how fast I can get back to my peak half marathon shape and dominate a race.  Could I do it before June?  If so, does that give me enough time to ramp up my miles for a 14 week training session heading into the New York City Marathon?

That is the question I leave myself with today as I watch the Boston Marathon.  I may not be ready for the big race today but I certainly have found the motivation and desire to lace up the Brooks for a wild ride.

Watch today the Boston Marathon, find your motivation and see the stories of others unfold live:

What has motivated you lately to reach a goal? What race is at the top of your bucket list? Is BQ something that you are seeking?

- Scott

1. Slow down

Depending on the individual, the body can take as many as 7~10 days to get used to running in heat. Going at your normal pace without allowing the body to get used to higher temperatures can be dangerous. So prepare to take your time and let the body adjust accordingly. Normally I begin my heat training by slowing my pace down by 30~60 seconds per mile – then I gradually increase the pace over the follow days or weeks.

2. Stay hydrated

This is a common sense that goes hand-in-hand with the previous tip. But make no mistake – staying hydrated doesn’t mean you have to chug down a gallon of water every 15 minutes. In fact, too much fluid intake may even hinder your performance. In general, aim for 5~10 oz of water or sports formula every 15~20 minutes. Again, the exact amount and rate depend on the individual.

3. Dress appropriately

Overdressing in heat can be extremely unpleasant and detrimental to the body’s ability to manage heat. And coupled with that, clothes drenched in sweat can also weigh you down and limit your movement. So wear something light and moisture-wicking – like tech fabrics specifically designed for activities. By all means stay away from cotton because it retains water.

4. Extra protection

Take care of your birthday suit! If you plan on getting a run under direct sunlight, make sure you use sunblock to prevent sunburn, and skin lubricants to fend against chafing. While you’re at it, add a pair of sunglasses and a hat to shield your face from the sun.

5. Enjoy the view

I cannot stress this enough – but running is, and should be, fun! Why do something just to hate it? So when you’re out there pounding the road under that giant fireball in the sky, remember to look around and enjoy what you see. As a runner, I have seen so many beautiful sunrises that most people don’t get to see. And you only get to see so many sunrises in a lifetime – so keep your eyes peeled. Oh and pay attention to the ever hazardous road ahead.

How’s Spring training going for you? How do you deal with hot weather running? What are some of your best secrets to cope with the transition?

- Kevin

(Kevin Lu is an engineer, currently working in the field of orthopedic devices. He received his B.S. and M.S. in biomedical engineering from New Jersey Institute of Technology. Science, technology, and running are Kevin’s passions. In his spare time, Kevin trains for and participates in races of various distances. Don’t forget to follow him on Twitter (@SweatEngine) and check out his blog Beyond Distance.)

Peanut butter and Jelly 

• 1/4 cup peanuts (any kind – I used honey roasted)
• 1/4 cup tart dried cherries
• 8 large pitted dates

Vanilla Almond Apricot

• 1/4 cup tart dried cherries
• 4 large pitted dates
• 6 dried turkish apricots
• 1/4 cup roasted, unsalted almonds
• 1/2 tsp vanilla extract

Chocolate Cherry Almond

• 4 large pitted dates
• 1/4 cup dried tart cherries
• 2 tbsp semi-sweet or bittersweet chocolate chips (I used Ghiradelli 60% cacao baking chips)
• 1/4 cup roasted, unsalted almonds

Directions: for each recipe, start by mixing dried fruit (dates + whatever you choose) in a food processor until they are chopped into little bits (about 30s-1min). Add nuts and other flavoring (chocolate chips, vanilla extract, cinnamon, etc), and blend in food processor for another 30s-1 min.

For the balls: form into one inch balls and eat as is or roll in coconut flakes or cocoa powder if desired.

For the bars: spread mixture into a 1/2 inch-thick square on parchment paper and put in refrigerator for about 1 hour. Then cut into bars.

Each recipe makes 8 balls or 4 bars. Each ball has 90-100 calories; double it for the bars.

Have you ever made your own energy bars? What are your favorite fruit and nut combinations?

- Sarah

(Sarah is a nutrition communication specialist,  future registered dietitian, and real food advocate who loves recreating recipes in her home kitchen.  She is a certified spin instructor, a triathlete, and an avid runner who regularly participates in road races from 5k to  1/2 marathons. Follow her onTwitter @SpinnerSarah and at her personal blog Food and Fitness Friend.)

In January I decided to eye a race in April as a good way to set a goal to get back into my running rhythm. The training plan: whatever I could fit in.

Some things to keep in mind when your training agenda goes out the window:
- If you were a seasoned athlete before a scheduling hiccup, you haven’t lost your athletic ability. Muscle memory is a beautiful thing. Give your body credit.

- Any workout is better than none. 15 minutes in the morning, followed by 30 in the afternoon. Sometimes flexibility is a pleasant unexpected change.

- Make every minute of your workout count. If I only get 15 minutes, I push myself as hard as I can. The Crossfit mentality of less is more.

Incorporating my babe has been the easiest way to get in my workout without interruption. God bless the Bob Revolution.

As long as you stay focused and have the want to train, you’ll accept the challenges. Let go of the check boxes. I know I’m not 100% for the upcoming race, but I’ll give 110% and trust my body to get me through it!

Do you have any spring races coming up? Would love to hear how you’re staying on track.

- Nichole

(Nichole’s motto is to take life, fitness and well-being in stride. Nichole is an overall sports enthusiast with a serious love for running, cycling, triathlons, hiking, skiing, and well, almost anything outdoors. Nichole believes working out and staying fit should be a lifestyle and not “work.” You can check her out on her blog LivefortheRun, or follow along on Twitter @livefortherun.)