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Make sure your running shoes fit your feet as close as they can without being too tight. You don't want to be distracted by blisters in the middle of your run. The longer you run, the better your shoes need to be. If you run every day, your shoes will only last 4-6 months. If your feet all of a sudden begin hurting, it's high time to get a new pair. To increase shoes' lifespan you can swap two pairs every day, which will allow moisture to evaporate and cushioning to decompress. There are shoe stores that can design shoes for your feet. If you can afford it, consider getting shoes that match your arch and shape. If you're going for a 10k or more, it's wise to load up on carbs a day or two before. But you've got to do it right! You don't want too much fiber, protein, or fat. And it needs to be easily digestible to avoid risk of nausea during the race! Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all good, high-carb, easy-to-digest options. Fruit has carbs, too, but many are high-fiber, so peel the skin beforehand. Don't feel guilty -- you'll definitely burn the calories later. A phenomenon many serious runners have made a habit of is pounding energy goo (or Gu, if you want to go brand-name). It's basically sugar and carbs in goo form, though you can get some that's chewable. It replenishes your glucose levels and will give you a burst about 20 minutes after consuming it. Many swear by it!Try out the goo while you're still training. You don't want stomach troubles during a long race! It's of utmost importance that you stay hydrated during a long run. If it is longer than 50 minutes on a hot day, have a water stop. However, if you take water with you on your run, only drink small sips. Guzzling water in the middle of a run will lead to cramps. And it may make you need to pee! Keep your water cold, if you can. The colder it is, the faster it will get absorbed into your system. Since you're sweating so much, staying hydrated is key!

summary: Get the right fit for your shoes. Load up on carbs. Stay hydrated.

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Shaving over razor bumps will only irritate or tear them open, leaving them vulnerable to infection (and probably not removing much hair in the process). If you can, let the hair grow for a few days and see if it breaks out of the bumps on its own. It might itch, but breaking the bumps with your fingernails can lead to infection and scarring. Try to hold off as much as you can. Look for something that contains salicylic acid, glycolic acid, witch hazel, aloe, or any combination of these ingredients. Some of these products might come in a roller bottle that's designed to go directly on your skin, while others might require you to put the solution on a cotton ball and dab it on your skin. If you don't know what to buy, call your local waxing salon and ask what they recommend to their clients. You can probably purchase the product there as well, or look around online. Apply the solution to your skin at least once per day, if not more. Aim to do it when you get out of the shower, before your skin has sweat or anything else on it. If you suspect that you have infected ingrown hairs, try using an antibacterial cream on them each day. Bacitracin, Neosporin, and Polysporin are all possible topical treatments. Retinoids, derived from Vitamin A, can help smooth over skin and reduce the appearance of scars or marks left by razor bumps. You might need to see a doctor for a prescription. Do not use Retin-A if you're pregnant or breastfeeding. It can cause severe birth defects. Areas treated with Retin-A are more susceptible to sunburns. Cover up, or wear SPF 45 sunscreen. Don't use Retin-A on any areas where you plan to wax in the future. It can make the skin significantly weaker, leading to potential tearing during a waxing session. If your razor bumps persist for several weeks, and you haven't shaved again, consider booking an appointment with a dermatologist.
summary: Let the hair grow out a bit before shaving again. Resist the urge to scratch the area. Use a product that's designed to treat razor bumps. Treat infection with aloe vera then lotion, to leave your skin clear and smooth. Treat scarring with Retin-A. See a dermatologist.