In one sentence, describe what the following article is about: You are what you eat, as the adage goes. In order to give your body proper fuel for running, make sure to eat healthy and nourishing meals in the week prior to your race. As a runner, you will be burning plenty of calories, so it is important that you replenish your system with nutritious foods. Sprinters in particular should focus on eating proteins and healthy fats for short bursts of energy, rather than carbohydrates which are better suited for long-distance running. Try taking in around 1 gram of protein such as chicken, fish, or lean ground beef per pound of body weight per day. Eat plenty of dark fruits and vegetables such as kale, blueberries, and raspberries. They should make up about 30% of your diet. Satisfy your snacking cravings with healthy fats such as natural peanut butter, almond butter, and avocados. Avoid sweets and heavy meals. Drink plenty of water on the days leading up to your race. On race day itself, make sure to drink 8-16 ounces of water 1-2 hours before your run, but avoid taking in too many fluids in the last 45 minutes prior to running unless it is an unusually hot day. Drinking too much water right before sprinting may cause you to have cramps and an uncomfortably full bladder. Avoid drinking coffee or alcohol in the days leading up to the race, as too much of either can dehydrate your body. To make sure you are hydrating properly after a run, consider weighing yourself before and after the run to see how much fluid you are losing while sprinting. For each pound lost while running, you should drink as many as 24 ounces of water or a sports drink to replenish your fluids. All the training in the world won't do you much good if you don't have the right shoes. In the sprinting world, a fraction of a second could be all that stands between you and the gold, so make sure your feet have all the help they can get. Sprinting shoes, known as track spikes, are built for speed and have built-in spikes that grip the track as you tear toward the finish line. They should be lightweight and fit snugly.
Summary: Make healthy food choices. Stay hydrated. Get the right gear.

Problem: Article: to raise your spirits. Take 10 to 15 minutes to stretch when you wake up and before you go to bed. Develop a routine and stretch your legs, back, and arms. Stretching regularly can energize your body, increase blood flow to your muscles, and help relieve symptoms of anxiety and depression. Since it might be hard to get motivated enough to exercise, stretching can be a good way to get moving if you're depressed. Set aside about 15 minutes of time free of distractions. Find a comfortable place to sit, close your eyes, and take several slow, deep breaths. Inhale and tense one muscle group, such as your toes, then hold the tension for about five seconds. Let the tension go and relax the muscles as you exhale slowly. Notice the muscles go limp as the tension disappears. Repeat the process and work through the muscles in your legs, torso, arms, shoulders, neck, and head. From walking the dog to taking judo classes, aerobic exercise isn't just good for your heart. It can reduce stress hormones and stimulate mood-elevating chemicals in your brain. Focusing on movement while you exercise also allows you to take a break from depression and any conflicts surrounding it. Having an exercise buddy can help keep you accountable on those days when you just want to stay in bed. Try to enlist a friend to help! Yoga involves meditation, physical exercise, and controlled breathing, so it can help ease both your mind and body. If you're a beginner, look for classes at your local YMCA or yoga studio. You can also search for yoga videos on YouTube and health and fitness websites.
Summary:
Stretch your muscles Try progressive muscle relaxation. Try to get daily aerobic exercise. Start doing yoga.