In the June issue of RTN, we cover some of the most common running myths, with the emphasis on training.

For those novice runners who are thinking about branching out to the racing scene, we attempt to shatter yet another urban legend of the road: When consuming water on the run during races, you are required to get more fluid on you than in you.

If you've spent any time around a road race -- whether it's your local neighborhood 5K or the famed Boston Marahon -- you know what I'm talking about.

Water stops are accidents waiting to happen. Let's face it: Humans are not meant to drink while running their guts out. Birds can pluck fish from the ocean diving at 20 miles an hour. A bear can swipe a salmon from a cold mountain stream with one claw. But most runners can't take a swig of water from a cup while running without getting half of it up their noses.

It's a lovely sight.

Well, we'll never be as graceful as an eagle swooping in for the kill, but a simple maneuver can help ensure you get more water where it's supposed to go while racing.

It's a two-step process that I like to call the "pinch and fold."

First, when approaching the water stop, get the index and middle fingers and thumb ready. As you zero-in on the prey or cup, snag it with those three digits. The index and middle fingers actually go inside the cup slightly, while the thumb grabs at the same point on the outside of the cup, pinching it by the rim.

If done with enough finesse -- remember, the cup is your friend - - you've just acquired the prey with minimal spillage.

Now comes the transition to the fold. Arrange the cup so your whole hand can grasp the top of it. (On the first couple of tries, you might need the assistance of your other claw, or, hand.) Squeeze the top of the cup so that the sides fold to form a narrow slit. You've just taken a vital step in controlling the flow of the fluid.

Move in for the kill, or in this case, the swallow.

It takes a little practice, but this is a foolproof way to ensure you can consume plenty of water on the go. You could, of course, just stop and drink, but what fun would that be? After all, it is racing.

Oh, there is one minor hitch to my so-called foolproof plan: It doesn't work well at races that have the audacity to use plastic cups!

Happy drinking.