These tips are from my personal experience with running after many years of learning what
works for me. I hope you find them helpful but take my advice with a grain of salt - what works
for me, might not be right for you.
1. Train, don’t strain. That was told to me by an elite, veteran marathoner with many
1st place finishes to his name. It’s turned out to be one of the best pieces of running advice I’ve ever heard. You want to push yourself, but listen to your body; be patient and give yourself time to condition. You will be rewarded with runs that feel easier and are more enjoyable and you’ll notice faster times and overall better performance in the long run.
2. Avoid the heat. It’s a killer. Fighting the heat robs your body of running energy and makes you loose water & electrolytes necessary for performance.
3. Don’t avoid hills. They are great training tools and mental challenges. It’s OK to slow down on an incline. Don’t make the mistake of leaning into the slope - stay upright.
4. Run tall. Your form can make you a more efficient runner. Avoid excessive side-to-side or up and down motion. Keep your back straight and head held high. Keep your eyes on the horizon - don’t watch the ground. Find the stride that’s most comfortable for you.
5. Stay fueled & hydrated. Make sure you’re drinking enough water or sports drink before, during and after your run. You don’t want to run on a full stomach, but you’ll have more energy if you eat something nutritious at least 30-45min. before a run.
6. If you’re hurt, stop running. I know it’s hard to stop in the middle of a training routine, but pain is your body’s way of telling you something’s not right. Seeking medical attention at the earliest sign of a problem is your best bet to get back to running as soon as possible. If you push your luck, you could end up being out for much longer, make the problem worse, or cause permanent damage. Of course, you shouldn’t even attempt to run at all if you’re not healthy enough to exercise. See a doctor before beginning any of the programs.
7. Stretch. It improves flexibility and builds muscle strength and is a very important part of a training routine. Don’t ignore this part.
8. Don’t be a one-dimensional runner. In other words, cross-train. Runners who challenge their muscles with activities other than just running are stronger and faster. Cross-training also gives you a more well-rounded fitness for a healthier you. Examples of cross-training are weight lifting, swimming, bike and/or elliptical machine.
9. Set realistic goals. Set yourself up for success and make goals that are reasonably attainable. Once your start meeting your smaller goals, it will inspire and encourage you and you can set your sights even higher.
10. Take advice with a grain of salt - including mine. There is no shortage of people and websites offering advice on running. Just because your read it on the internet doesn’t mean it’s good advice. What works for someone else might not be right for you.
11. Enjoy it. Besides being great exercise, running is a great way to relieve stress, enjoy and explore the outdoors and to challenge yourself. Even if you can only run a few feet at a time, be thankful that your can run, that you’re alive and healthy enough to do that. Take pride in your progress as you complete each step!
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