101 Greatest Running Tips- Part 3

41. Be a smart camel “Before you do your long run, place containers of sports drink out on your course, even if you have to bury them.” –Runner’s World editors

42. Work on your growl “The long run puts the tiger in the cat.” –Bill Squires, marathon coach

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

45. Divide and conquer “Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can’t work on everything at once.” –Bob Kennedy

46. Join the resistance “Hills are the only beneficial type of resistance training for a runner.” –Arthur Lydiard, Olympic coach from New Zealand

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

48. Adapt–or weaken “Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stronger.” –Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in the mile

49. Up the ante “Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along.” –Frank Shorter, 1972 Olympic Marathon Champion

50. Avoid the downside “The advantage of running /hills’ on a treadmill is you can go up without pounding down the other side.” –Ken Sparks, Ph.D.

51. Ramp it up “If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill.” –Bob Glover, runner/author/coach

52. Grab hold of the rope “If you’re laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top.” –Jeff Galloway

53. Lean into it “When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.” –Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit… “Don’t attack a hill from the very bottom–it’s bigger than you are!” –Harry Groves, renowned Penn State coach

55. …Then take off! “I’ve always found it effective in a race to make a move just before the crest of a hill. You get away just a little, and you’re gone before they get over the top.” –John Treacy, two-time World Cross-Country champion from Ireland

56. Make the switch “The difference between a jogger and a runner is a race-entry blank.” –Dr. George Sheehan

57. Get up to speed “Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away–and it will improve your speed.” –Frank Shorter

58. Just “Q” it “Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.” –Ken Sparks, Ph.D., top masters marathoner

59. Stay in control “Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness.” –Marty Liquori

60. Be flexible (or else) “The idea that you can’t lose contact with the leaders has cut more throats than it has saved.” –Arthur Lydiard