On the cover of one of the 1976 issues of Runners’ World Magazine is a photo of about six or seven men running a marathon. One of those men is my father. I was only six then, but getting up at 4:00 on Saturday mornings to travel for road races was a normal way of life for my family. Throughout the 70s and 80s, both of my parents - and eventually I, too - competed in 5ks, 10ks, half marathons and marathons.

As a certified personal trainer and fitness instructor, I have observed many changes in the world of fitness since the 1970s. Training for distance running has undergone some facets of change, but the basic foundation has remained solid with time. If competing in a 10k or half marathon is on your list of to-dos, below are some tips and techniques from the past and present to assist in your preparation.

• Find a Running Partner, Coach, or Team: Jogging or running with an equally paced partner or group of runners is beneficial for a few reasons. One, there’s safety in numbers. It’s also motivating to have someone push you harder than you might push yourself. Additionally, group training may keep you accountable to your training schedule. Finally, the camaraderie of a team during training and at the race makes the event more enjoyable. Look online for a running club in your area.

• Find the Proper Shoes: Today, there are hundreds of different brands, styles, widths and materials in running shoes. It’s essential to find the best fit for you. Phidippides was my father’s favorite shoe store, because the sales reps were very knowledgeable about running and shoes. They’ve been around since 1975, and are still one of the best resources for fitting running shoes. Whichever shoe you choose, break them in by running in them for a few weeks before the race.

• Carbohydrates are Your Friends: Spaghetti dinners the night before a big race were the highlight of my road-race-weekends as a kid. Carbohydrates are the body’s fuel source and essential to the distance runner. If you’re training for a run of 5k or longer, now is not the time to begin a carb-cutting diet. Talk with a sports nutritionist or running coach to determine the best carbohydrate options and portion sizes for your training program.

• Stretch AFTER the Warm Up: Research went back and forth for many years on the effectiveness of stretching before or after exercise. Final Verdict? Stretch after a 10-15 minute warm up and again after the race. Stretching a “cold muscle” does not allow a full and effective stretch. Jogging a short distance at a pace slower than your run is the best way to get the blood flowing through your legs. After a few minutes, you’ll be able to stretch effectively. Holding a stretch without bouncing for 30 seconds or more at the end of your race will also eliminate some percentage of DOMS (delayed onset muscle soreness) and improve your overall flexibility.

• Pace Yourself: Start slow and increase over time - both in training and in the race. If you’re new to distance running, start with a couple of miles each day of your run. After a couple of weeks, improve your 2-mile time and add a mile to each training day. Continue to build slowly until you reach the goal of 6.21 miles (10K). Don’t forget to pace yourself in the race, too. Find a “pace partner” in the race - someone who’s running about your speed, just ahead of you, and keep up with him or her. Don’t push too hard too soon. Save some energy for the big push you’ll need to pass them at the final 1/2 mile.

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  Practice the Trail: Don’t expect to do well on a hilly 10k trail if you’ve been practicing on a flat, high school track. Check out the trail and run on a similar path during training.