Q. What common training mistakes do people make?

A. "They don't run far enough. If you've only done 12 or 14 miles, you're going to have trouble completing 26. On the other end of the spectrum, there are people who are doing way too much. They're abusing their bodies and getting overuse injuries. You don't have to do an excessive amount of mileage. As long as you have a plan in place and are running four to six days a week and resting at least once a week, you should be fine."

Q. What sort of cross-training do you recommend?

A. "Cross-training is vital because it enables you to give your running muscles a rest and use your body in a different way. With running, you're only moving in one plane with one motion and it can be very stressful on the joints. It doesn't matter what activity you do to cross-train as long as you're keeping your heart rate at 60 to 70 percent of your maximum. I tell people if they swim or play sports to continue to do so, but not in place of running. At the end of the day, it's about building up miles, so you shouldn't cross-train more than a couple times a week."

Q. How do you avoid "hitting the wall?"

A. "The wall is that point where you feel like you physically can't go on. It's usually a nutrition issue. Your muscles store enough fuel for about two hours worth of physical activity and when that's used up, you need another source of energy. You should be consuming food every eight miles and drinking water or half a cup of Gatorade every few miles. Energy gels are great because your body absorbs them much faster than solid foods. If you carb up the night before and are drinking and eating during the race, you should have enough fuel left in the tank to finish."

Q. What tips do you have for staying on pace during the race?

A. "When the race begins, you're really amped up. There are so many runners around you, everyone's moving at different speeds and there are always people passing you. Don't make the mistake of going out too fast. I recommend getting a heart rate monitor, which you can find at any sports store, to get an idea of how hard you're working at various speeds during your runs. You should train at a pace that keeps your heart rate at 60 to 70 percent of your maximum. If it's above or below this zone during the marathon, you'll know you're off pace."

Q.Do you have any advice for dealing with aches and pains?

A. "The marathon is a fun race, but it will definitely beat up your body. It is an extremely repetitive movement for the knees and ankles. If you start to feel sore during your training, ice your joints once a day for 20 minutes after your workout to keep the inflammation down. Make sure you take care of yourself."