During the few minutes before a starter's gun sounds and the race begins, you see all kinds of last-minute activity. Some runners dash back and forth next to the corrals performing strides. Others hop up and down in place or shuffle side to side. A few old-school athletes might hang down and touch their toes. All of these pre-race routines have some merit, but the best warm-up is to do a combination of the three. Check out the guide below for the right warm-up, based on your race goals.

5K: Your focus is speed, so start with five minutes of easy jogging to wake up your legs and start to loosen your muscles. Follow that with hip swings, lunges, skipping and high knees to reinforce good form. Finish off with two or three striders (accelerations for about 100 meters) at goal pace or a little faster to get your heart and fast-twitch muscles ready to race.

10K: Your goal is to keep a fast pace for a fairly long event. Run easy for 10 minutes to warm up, and follow that with three or four striders at goal pace to get your muscles firing at a faster race rate. Do a series of skips and high knees to keep your legs warm and fresh for the start line.

Half marathon/marathon: You need to stay strong for a long race, so it's most important to not overexert yourself and focus on staying loose and keeping your muscles warm. During long-effort races such as half or full marathons, your first mile can even be treated as an extended warm-up. Head out for a five- to 10-minute jog pre-race, adding in a few repetitions of hip swings, lunges and skips. Just prior to the start, do a couple of striders to get the fast-twitch muscles firing and ready to race. The pace of your longer effort will feel a little easier after these, and it will allow you to settle into your goal pace early.

No matter what distance you race, be sure to budget at least 15 minutes for a proper warm-up before the start. A good warm-up will allow you to race comfortably and with confidence.

ASICS Training blogger Mary Arnold lives in New York City.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

Allow me to tell you about a new piece of technology that may sound made up. It's a device called the ElliptiGO 8S. It's sort of like a bicycle, sort of like an elliptical trainer. You stand and pedal the way you would on an elliptical, but instead of pushing two bars with your hands, you grip a handlebar—as you would on a bike—so that you can shift speeds, steer, turn and brake, all of which are necessary because you're outdoors, moving forward. Basically, you're cycling (the device has a front wheel and a back wheel) but with elliptical pedals instead of conventional ones.

(If you're having trouble picturing this, check out elliptigo.com.)

Now on to the real question: How can this benefit runners?

First of all, what's a major reason runners go to the gym to use the elliptical trainer? To work out while avoiding the sore joints and tight muscles brought on by the impact of pounding the ground. And what are some reasons people cycle? To enjoy a nice day, to cover a lot of ground and to get exercise. The ElliptiGO serves all these purposes.

Most people get the hang of it within five minutes, if not 30 seconds. Like a bike, it has gears—eight of them—so you can shift up or down, depending on whether you're climbing, descending or traveling on a flat, well-paved path. In terms of speed, 15 mph is a comfortable cruising pace, and a fit athlete can reach 25 mph.

The pedals are made from carbon fiber, meaning they're light and durable. They're adjustable over a range of seven inches (to best emulate running, you lengthen the stride), but they don't come with straps, so your feet may move around. Also, the handlebars can be adjusted easily. This is where it bests a high-end bicycle, which is generally custom-fit for one body. With a few easy configuration changes, anyone can ride anyone else's ElliptiGO.

For transportation and storage, the front folds down to 27 inches high, meaning it can fit upright in most SUVs and vans and should fit on most bike racks. It weighs 40 pounds.

What do you wear when riding it? That's a question you'd ask someone about riding a bike. If you want a workout, wear athletic, wicking clothing. If you're going to work, wear your suit. There are only two essentials: closed-toe shoes and a helmet.

Let's say you want to buy an ElliptiGO. It'll cost you $2,199, plus tax, and if you can't pick it up in San Diego, you'll have to pay for shipping. In addition, you have to reserve a spot on the wait list, which requires a $750 deposit (it goes toward the purchase and is refundable). Obviously it's not cheap, but it's no more expensive than one of the bikes that cyclists and triathletes purchase. This thing took four years to design and develop, so chances are future models will show improvements. (For instance, why is there no water-bottle holder?)

Elliptical biking is not necessarily a sport (yet), as the device is made for training and leisure. But if that's what you're looking for and you've got the budget for it, the ElliptiGO may be in your future.

Has anyone out there tried an ElliptiGO? Do you have any interest in trying one? Tell us below!

ASICS Gear blogger Nathan Schiller lives in Brooklyn.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

As runners, it is easy for us to fall into a routine that slowly erodes into a rut. Doing the same drill day in and day out not only can cause burnout but also can increase your odds of suffering a repetitive-motion injury. You can avoid burnout and strengthen muscles by diversifying your athletic routine. Some exercises to try are biking, swimming, yoga, Pilates, resistance training, in-line skating, martial arts, kickboxing, elliptical training and rock climbing. If you are someone who runs alone five days a week, you might want to sign up for a group class at your gym or for a league team sport like basketball or soccer. The cross-training possibilities are endless!

When choosing an activity to complement your running, it is important to select something you enjoy doing and that is convenient. Many activities that you might weave into your cross-training are seasonal too. Winter activities could include ice-skating, hockey or skiing. In summer, try windsurfing, kayaking or open-water swimming. Maybe in fall and spring you'd like to make long weekend hikes part of your plans.

As I've gotten older, I've started to enjoy exploring the wilderness on a hike more than I ever thought I would when I was a hardcore triathlete. Hiking is much more aerobically intense—and more effective at building a base level of fitness—than I realized when I was younger. Even if you are at a stage of life when you're aiming for an elite-level PR, hiking will make you a better runner by fortifying a deep aerobic base.

For me, running is a way of life. Remember that cross-training is meant to complement your running, not hurt it. If a morning jog is the only thing that gets you going for the day ahead but means you won't have the energy for a masters swim practice after work, you can compromise. Run two-thirds of the distance or time you would in the morning, and then that night swim in a lane that is for a slower pace. By taking it down a notch on both sides, you can add some variety to your routine without burning the candle at both ends.

Running is mechanical and repetitious. If you're feeling burned out as a runner, remember that you will be doing your mind and body a favor by seeking other physical activities. Choose cross-training activities that are fun and challenging, and you will be amazed at how much it rebuilds your motivational reserves.

What are your favorite cross-training activities? Share them here.

ASICS Motivation blogger Christopher Bergland splits his time between New York City and San Francisco.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

We all have to deal with balancing work and family—throw in running and working out, and the schedule gets even more muddled. Whether you work outside the home, you work from home, or your primary work is taking care of the home and the kids, you've probably got time-management issues. I work full time (from home—which is handy but challenging), share child care and home responsibilities with my husband, try to maintain a consistent exercise routine while being supremely pregnant, and desperately cherish the time I get to spend (1) with my family; (2) alone with my husband; and (3) alone with myself.

I recently got the chance to interview organizational guru Julie Morgenstern, who explained the "time chunk" method. Instead of scurrying from one thing to the next, it makes more sense to partition all my activities into little time "boxes." I've decided that I have six boxes:

1. Work: Doing the stuff that makes money
2. Home: Paying bills, keeping the calendar straight, tidying up and so on
3. Hobbies and leisure: "Me time" for things like sewing, reading and checking Facebook
4. Exercise: Separate from hobbies because I consider it even more essential
5. Family: Time with my son, Max, and time we all spend together as a family
6. Husband: Time with husband with no kid around

The idea is to give each box focused time. Of course, sometimes they overlap. I might pay a few bills (home) while waiting for a big work file to download (work), or take a walk (exercise) with my family, or embroider (hobby) while watching TV with my husband. But it's easier to treat them separately for planning purposes, because each is important and each requires a different focus.

I don't do this every day, but I do often create little time maps in which I break my day down by what I need to do each hour and then try to stay focused on only the task or tasks at hand in each slot (instead of toggling back and forth, which just wastes time). It sounds compulsive and anal, but it's actually very easy to do and it helps me balance everything. It also means that I make sure I have time for that walk or run—I don't want exercise to get lost in everything!

Has anyone else tried the time-chunk method? I'd love to hear how other moms strike the balance!

ASICS Mom blogger Judi Ketteler lives in Cincinnati.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

In some ways, a training partner relationship can be a lot like dating. Take this all-too-common scenario: You meet someone, do a couple of runs together and really hit it off. You've got great chemistry and enjoy getting to know each other, and over time you each discover the other to be an ideal complement to your own strengths and weaknesses (as a runner). As the months tick by, your relationship continues to grow as you experience new highs and lows together. More and more, you come to rely on the other person, and that person on you, and everything is soaring along fine and dandy until…your partner tells you she needs a new challenge. She wants to start training for this exciting new race next January, and the race you've got your heart set on isn't until mid-March.

Suddenly you find yourselves in a predicament. Your relationship was so good, and you want to stay together, but how do you manage when your training regimens so obviously won't match up? She'll be starting her taper while you're gearing up for the most intense portion of your training. How can this possibly work? Might it just be better to bid adieu and promise to remember and treasure all the good times you've shared?

Let me tell you, like all relationships, good training partners don't come a dime a dozen. It's harder to locate a good partner than you might think, and if you have found someone who really works well with you, it's worth a little juggling to hold on to that person. Instead of being quick to throw in the towel, take a hard look at your new training schedules and see where there might be some overlap.

You might not be on the same schedule for your longer runs, but undoubtedly there will still be plenty of training runs that you can do together. A lot of runs we do are more about time on our feet than anything else, so surely you can fit in a couple of weekday quickie runs together. Hill repeats? Tempo runs? These types of runs aren't as much about building mileage as they are about making you more efficient, and they should be integrated into your training. Though you shouldn't be dragging your partner out for killer hills close to her race, there will be plenty of points along the way when it will be appropriate for you to do runs together.

In the world of dating, you can't just give up every time you hit an obstacle, and you shouldn't do it with a training partner either. If the two of you are a good match, it's worth a little effort and coordination to figure out a way you can continue working together to reach your goals.

ASICS Social blogger Natasha Harris lives in San Diego.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

ITBS (iliotibial band syndrome, also known as runner's knee), plantar fasciitis, sprains and tears. In my 10 years as a runner, I have had all of these and more. While such ailments taught me a lot about training, they were even more instructive about what you can push through and what you cannot. Running will not always be pain-free, so you need to be smart about what you can run through and when you should stop.

Push through if you…

1. Experience fatigue during a long effort. Watch your hydration and nutrition levels and focus on efficient form. Long runs will cause some aches and pains, but you can limit them with efficiency and consistent fuel.
2. Hit an emotional low point. It's common to feel blue during a hard or long effort. Know that it will pass and use a mantra or key word to give yourself a lift. A running partner of mine passed along a great one for when you struggle with breathing. He got it from a Sherpa on a climbing trip, and I have used it in all of my 5Ks since: "The louder I breathe, the harder they laugh, the farther I leave them behind."
3. Find yourself struggling to make it up a hill. Remember that everyone around you is struggling too. Swing your arms with purpose and stand tall. Lift your knees a bit more to maximize your turnover. Look up at the top of the hill and visualize yourself cresting it.

Stop and walk back if you…

1. Have sharp or electrical pain that worsens as you run. This may be a fracture or tear that should be checked out by a doctor.
2. Are limping. A change in gait to accommodate a limp may cause a more significant soft-tissue injury. Head home and use RICE (rest, ice, compression and elevation). If this condition does not abate, consult your doc.
3. Are dizzy or have stopped sweating. Dehydration is serious and should be addressed directly with fluids and electrolytes.

ASICS Training blogger Mary Arnold lives in New York City.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com

You may have noticed tape making an appearance on athletes lately. While it used to be available only for physical therapists and sports doctors to use on professional athletes, now it's being sold to the masses. But before you go taping up any body part that's giving you trouble, here's a little background info.

The tape's purpose is to help alleviate pain from minor injuries. It can lift skin away from muscle, allowing the muscle to swell without stretching the skin, or it can support the muscle and allow you to work out without aggravating an injury. A number of tape manufacturers have started selling their product directly to consumers, usually offering manuals or online instructions on how to apply it.

The tape sticks firmly and can be worn for three to five days, even in water. You can remove it by simply peeling it off or by using baby oil to help dissolve the adhesive.

You can buy it in rolls or in precut lengths and special shapes. Some conditions call for a basic strip of tape, while others call for something more complicated, such as a fan or diamond. If you have unusual body proportions, you may want to buy a roll and cut it yourself so that you're not limited to the dimensions of the precut shapes offered. You can buy the tape in various colors or in a skin tone that is less conspicuous. Brands include Kinesio Tex Tape (sold to health-care and sports-medicine professionals), KT Tape and Rock Tape (precut lengths, sold directly to consumers) and Spider Tape (precut shapes).

I have friends who have tried tape and found it to be very helpful; they've raved about the pain relief or the reduction in fatigue. Others have tried it and felt that the results didn't justify the time and money spent. It's certainly worth trying out if you have a sore muscle or body part. Note, though, that the manufacturers are unanimous in saying that if you have a serious injury, you need a doctor, not a roll of tape. There's no taping that can help a stress fracture or a badly torn meniscus.

Here's another good thing about the tape: There really isn't any way to hurt yourself with it. The worst that can happen is that you rip out some body hair. Please don't try to economize, however: Duct tape will not give the same results as the real thing.

ASICS Gear blogger Tessa Lucero lives in Santa Clarita, California.

For more blogs, tools, and groups for runners, visit www.yourrunningpartner.com