Q: Your body needs time to store the water, and trying to chug a water bottle right before you leave is ineffective and uncomfortable. Aim to drink one glass of water every hour up until you set out on your run.  You need to drink water to stay hydrated and energized. Aim for 8-16oz of water 1-2 hours before running. You don't need to eat a lot unless you plan on running more than 12-13 miles. A bagel with honey or jam, a granola bar and fruit, or a peanut butter and jelly sandwich will provide fuel that your body can digest quickly. Avoid slow to digest foods like thick pasta sauces, fried foods, or cheeses. Aim for a simple combination of carbohydrates (bagel, toast, granola, oatmeal), natural sugar (jelly, banana, apple, honey), and protein (peanut butter, yogurt, grilled chicken). This is especially important if you are just beginning to run regularly. Use a map or a running specific app, like MapMyRun, to plan out a route that works for you. A good start for your first few weeks is 20-30 minutes, running 2-3 miles at a time. As you progress, listen to your body -- if your muscles and joints are hurting after every run, slow down and do less mileage until you are better prepared. You should wear light, breathable clothing that doesn't trap sweat. If you are going for a short run, then a cotton shirt will be fine, but you should use synthetic athletic wear for longer runs. Your body will raise it's temperature by 10-15 degrees, so dress as if the weather is 10-15 degrees warmer. Make sure your sneakers fit by trying them out on short runs. If you get any blisters or feel numbness in your toes, you need better fitting shoes.  Your heel should stay snugly in the shoe. You should have room to wiggle your toes. The balls and arches of your feet should be comfortable but not tight.  There is a growing movement to run barefoot for it's supposed health benefits, but only try it if you are sure you will not step on anything dangerous.
A: Hydrate throughout the day. Eat a simple meal 2-3 hours before you plan on running. Set a reasonable goal. Dress to exercise. Buy running shoes.

Q: The only way to truly conquer your phone anxiety is to figure out what’s causing it. Question what’s at the bottom of your fear of talking on the phone: Are you worried about saying something embarrassing? Do you fear rejection? Take a moment to really notice the thoughts that go through your head before you make a phone call. Notice what kinds of things you are telling yourself. After gaining some insight into what’s driving your fear, try to change them. You can do this by modifying what you’re telling yourself about talking on the phone. For example, you might be telling yourself that you’ll say something stupid or embarrassing. If this is the case, try to think about times when you have made a phone call and you didn’t say anything embarrassing. Now, reframe your self-talk by saying something like, “I have made several phone calls without embarrassing myself. I am capable of having a successful telephone conversation.”
A: Get to the bottom of your fears. Challenge your self-talk.

Q: You can't effectively rinse your bag if it's attached to your tubing. Do not replace your catheter tubing if you intend to clean your bag. Wait until after the bag is fully dry to reattach your tubes. Mix 2-3 drops of mild detergent like dish soap into enough warm water to fill your bag. Pour the soapy solution into the bag and squish it around, making sure you get into the corners. Then, open the valve to drain the bag fully of all the soapy solution and suds. Mix a solution of 1 part white vinegar with 3 parts warm water. Funnel this solution into your bag and seal your bag off. Let your bag soak for 20 minutes.  You should always rinse out the catheter bag before you reuse it. You should also rinse out the leg bag and let it dry if you are switching to a large catheter bag for the night. You should clean the leg bag every day if you use it daily and replace it with a new bag once a month. After your bag is done soaking, drain the vinegar solution out completely. Then, fill your bag with cold water and let it run through the bag's drain to completely remove the vinegar solution. Rinse your bag 2-3 times to get out all the vinegar wash. Squeeze as much water out of the bag as possible. Then, hang the bag up with the valve open so that additional moisture can drain out. Your bag should be completely dry before you reuse it. If you cannot hang your bag up for the moment, wipe it down with a clean, dry towel or paper towel.
A:
Keep the bag detached from your catheter tubing. Pour a solution of soapy water into your bag. Soak your catheter bag with vinegar diluted in water. Rinse your bag with cold water. Hang the bag up to dry.