Be Prepared To Run Any Race This Summer

(CNN/WUSA) -- This weekend, thousands of people will be running the Susan G. Komen Race for the Cure in our nation's capital.

So before you break out your running shoes, make sure you understand the basics to avoiding injuries.

According to authorities at Temple University, some of the biggest marathons and triathlons in the country are reporting record numbers of participants, many of whom are first-time competitors.

Temple researchers believe the reason behind these increased numbers could be the growing amount of resources available to first time runners, such as "E-Coaching" programs and DVDs aimed at the beginning runner.

Although doctors are excited people are becoming more active, physicians at the Sports Medicine Division of Temple's Podiatry school still have some concerns.

Doctors say most injuries are a result of poor training. Gone are the days when a doctor's certificate is needed to be cleared to run a race. Now, in many races, people just register and take off.

Every runner's body is different, no book or website can thoroughly train a long distance runner.

Proper training and careful attention to everything from stretching to the right shoes, according to doctors, will get your body ready for a race time and time again.

Here are a few suggestions to get you started:

-Consult with a local sporting goods store about proper footwear. Proper footwear may not help you run faster, but it will cut down on your chance of blisters that will slow you down when you are running.

-Stick with a schedule. Don't jump from the couch to the pavement. Set up a specific period of time for training everyday.

-Try walking, then increase to speed walking and then see if running will work for you. Many marathons include both walkers and runners, so don't feel pressured to run the entire distance during the marathon.

-- Set a realistic goal. Don't start of with the only goal being to "win" first place. Find you're own level of comfort and slowly begin to push yourself to do more. If you seem to strain yourself when you are training, don't be afraid to reduce your training to fit your needs.

You need fuel for your body before the race, but researchers warn against carb loading. Have a healthy breakfast the day of the race. The decision to add carbs is based on your preference the day of the race. However, the Association of International Marathons and Long Distance Running explains that "carb loading" has been dropped by many marathoners. They advise eating a normal diet with 60 to 70 percent carbohydrates the week before the marathon.

Doctors also advise not adding too many calories prior to running in a marathon.