Running Tips

I love to run. I was never runner when I was younger, even when I played soccer. I hated running, and I had to run a lot. My best friend and I used to get in trouble during practice all the time for talking, so we'd be running laps. Ha ha!

Now, it soothes me. It helps me clear my head, de-stress and give me energy. I love it. So, for all my runner friends, here are a few good running tips (I didn't list all 101 tips) courtesy of Women's Health Magazine 

1. Accept the challenge

"Everyone is an athlete. But some of us are training, and some of us are not." --Dr. George Sheehan, runner/writer/philosopher

2. Shoot for this (at least)

"Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." --Dr. Kenneth Cooper, aerobics pioneer

3. Be a minuteman

"The biggest mistake that new runners make is that they tend to think in mile increments--1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." --Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4. Wear good running shoes

"Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." --John Hanc, author of The Essential Runner

6. Take the "talk test"

"The 'talk test' means running at a pace comfortable enough to converse with a training partner--but not so easy that you could hit the high notes in an Italian opera." --Runner's World editors

8. Relax to the max

"When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." --Dave Martin, Ph.D., exercise physiologist

10. Make time for a quickie

"If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all." --Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

12. Try a "nooner"

"Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch." --Joe Henderson, runner/writer

14. Stay "liquid"

"Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." --Dr. Alex Ratelle, former masters running great

17. Create your own running creed

"My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig." --Dr. Ernst van Aaken, renowned German coach

19. Take what you can get

"So-called 'junk miles'--those slow miles done on easy days or during warmups--do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories." --Hal Higdon, runner/writer/coach

29. Listen to your body (yes, again!)

"Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure." --Dr. George Sheehan

43. Don't always watch the watch

"I don't wear a watch during my long runs. That way I'm not tempted to compare my time from week to week." --Lynn Jennings, three-time World Cross-Country champion

44. Rest assured

"Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days." --PattiSue Plumer, two-time U.S. Olympian

47. "Chip" away at it

"Think chest/hips/push, or CHP, when it's time for uphill running. Chest up, hips forward, push strongly off each foot." --Jeff Galloway

68. Warm up, don't wear down

"At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more--you'll warm up plenty in the early going." --Mark Plaatjes, 1993 World Championships marathon winner

71. Stay on pace

"It's better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace." --Bill Bowerman, renowned University of Oregon coach

75. Step back a bit

"Build up your mileage in gradual increments, but every third or fourth week, drop back in mileage to recover. This will help you avoid your breaking point." --Lee Fidler, coach and two-time U.S. Olympic Marathon qualifier

77. ...And enough is enough

"Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24." --Ed Eyestone

86. Divide by three

"Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." --Mike Fanelli, runner and coach