Running Tips For Beginners & Experienced Runners

Train, Don’t Strain.
This may be the single most important bit of running advice. It means be patient, don’t kill yourself on every workout, enjoy running. Speed, endurance and strength will come with time and perseverance.

Avoid the Heat.
Temperature and humidity make a BIG impact on performance through excess energy, water & electrolyte loss. Running in temperatures approaching body temperature or higher can be dangerous. Run in the early morning or evening when temperatures are more moderate. If you have the option to run indoors on hot days, do so.

Don’t Avoid Hills.
They are great training partners and augment your gains on any given workout. Don’t make the common mistake of leaning into the hill - keep your head up, your pace steady, and methodically conquer it. It’s OK to slow down on a hill but just think how good it will feel to pass other runners going uphill on race day.

Stay Well Fueled & Hydrated.
Make sure you drink plenty of water and/or sports drink before, during and after your workout. On long runs, take a snack with you. Eat a high carb meal the night before a big race. Replenish what you use/lose.

Don’t Ignore Warm-Ups or Cool-Downs.
Unless you want to get injured.

Don’t Forget to Stretch.
Stretching makes your muscles, bones, blood vessels and other running tissues stronger, more flexible and more efficient. This translates into better performance. Don’t stretch cold muscles though; after the warm-up or even after the main workout would be good times for stretching.

Don’t Be A One-Dimensional Runner.
In other words, In other words, cross-train on your non-running days. Ride a bike, lift weights, yoga, etc... it will make you a better runner. Core exercises (abs, back, hips) are especially beneficial for runners.

Run Tall & Relaxed.
Keeping an upright posture during your run helps conserve energy. Don’t lean forward or tense up your arm or shoulders or hands. Stay loose but upright.

Look Up.
Keeping your eyes on the horizon makes running easier. When you’re getting tired, keep your eyes ahead of you, not down on the ground or off to the side. Try picking a landmark like a tree or mailbox and make it the focus of your vision until you reach it - then pick your next landmark goal. It works.

Pace Yourself.
Don’t bolt out of the starting gate only to run out of fuel halfway through the race. Tempo runs (negative splits) help you to master this important technique.

Stride Matters.
Land mid-foot. This may require shorter strides and faster turn-over but, in the long run, improves your speed and stamina. Think about it: if you’re landing on your heel, you’re braking every time your foot touches the ground. Landing on the ball of your foot may be a good strategy for sprinting, but not for long distance. Power through and follow through with each step.

Body Mechanics Matter.
Avoid excessive side-to-side and up & down movement. That just wastes energy. Here’s an old saying to help you remember where your hands should be during your stride: “Hip to lip but not across the zip.” Similarly, your feet & hips should not cross over a centerline.

Fatigue Affects Form.
Maintaining good form is crucial to long distance running success - especially when you’re getting tired. Poor form and running mechanics leads to less efficiency and a downward spiral that robs you of energy. Devise a way to periodically remind yourself to check your form throughout your run.

Train Your Mind.
Your mental conditioning is as important as your physical conditioning. If you’re getting mentally fatigued during your runs, try varying your running route or find another way to keep your mind interested and active. Take time to re-assess your performance, running form or race strategy.

Challenge Yourself.
Running is one of those few activities where you can compete against yourself. Look at it as an opportunity to improve yourself.

Get the Right Gear.
The right running shoes and clothing really make a difference. Talk to an expert at a specialty running store for advice on what shoes are right for you and your stride. Let them measure your feet and watch you run before buying. And don’t worry about making a fashion statement. The look of your shoes won’t seem as important when you’re on mile 24 or 25.

Common Sense Safety.
Let someone else know where you’re running. Wear high visibility clothing. Avoid high traffic areas. Don’t wear headphones if you need to hear what’s going on around you (i.e., traffic, race rules, etc.). Carry identification. Know your limitations. Don’t run without being cleared by your doctor to do so.

Listen to Your Body.
Pain is your body’s way of telling you something is not right. Don’t ignore pain or try to run through it. If it hurts, don’t do it, and see a physician right away. You’re more likely to get back to running sooner than if you push your luck.

Don’t Forget Your Training.
You can use the same techniques on race day as those you learned during your training. For example, some people run entire marathons as one big interval workout; run a mile, walk a minute, repeat 25 times...

Don’t Change Anything For Race Day.
Race day is not the time to wear a new pair of shorts or new shirt that you haven’t tried before. Nor is it the time to try a new energy gel or running technique. Keep race day as close to the conditions you experienced during your training.

Look To Friends For Motivation.
A running buddy helps keep you honest, on schedule and makes running more fun. You can support each other through the hard times and share your successes with someone who understands what you’re doing.

Take Pride.
Be proud of your accomplishments. Each workout is an achievement to be celebrated. Each second shaved off your time or pound off your waistline is your victory. Relish being alive and having the ability to run. Take pride in your progress as you complete each step.