101 Greatest Running Tips- Part 5

81. Know when it’s show time “Just remember this: Nobody ever won the olive wreath with an impressive training diary.” –Marty Liquori

82. Taper on time “The key step between a great training program and a great race is a great taper. Your last long training run before a marathon should come 3 weeks before the race–not 2.” –Pete Pfitzinger, two-time U.S. Olympic marathoner

83. Wait for the weights “If you strength train, shelve your routine about a month before your marathon, to help you feel fresh on the big day.” –Steve Spence, 1991 World Championships Marathon bronze medallist

84. Hone in on the range “Rather than going into a marathon with just one goal–such as finishing in a very specific time–develop a range of goals so that you increase your chances of success.” –Jerry Lynch, Ph.D., marathoner

85. The Total Runner: Don’t be in a rush “Thanks to the race-day adrenaline rush, any pace will feel easier than normal. So make a conscious effort to hold back in the early miles.” –Lorraine Moller

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

87. Walk before you crawl “When using the run-walk method to finish a marathon, the most important walk break comes in the first mile. The second most important one comes in the second mile, and so on. The point is, walk before you become fatigued.” –Jeff Galloway

88. Be a little shady “Squinting intently requires more energy than you can spare over 26.2 miles. So if it’s sunny or you’re allergic to dust or pollen, wear sunglasses.” –Kim Jones, world-class masters marathoner

89. Save up “To be effective over the last 6 miles of a marathon, one must harbor some sort of emotional as well as physical reserves.” –Kenny Moore, writer and two-time U.S. Olympic marathoner

90. Forget about it! “You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” –Frank Shorter

91. Find a cheerleader “The primary reason to have a coach is to have someone who says: ‘Hey, you’re looking good today!’” –Jack Daniels, Ph.D

92. Be a copy cat “Visualizing perfect running form will help you stay relaxed. Visualize before the race. Then, once you’re in the race, pick out someone who’s looking good and running relaxed. This will help you do the same.” –Gayle Barron, 1978 Boston Marathon champion

93. Don’t over think it “In running I go by the axiom that my coach Jumbo Elliott of Villanova used: KISS–Keep It Simple, Stupid.” –Marty Liquori

94. Take baby steps “You can’t climb up to the second floor without a ladder. When you set your goal too high and don’t fulfill it, your enthusiasm turns to bitterness. Try for a goal that’s reasonable, and then gradually raise it.” –Emil Zatopek, four-time Olympic gold medalist from Czechoslavakia

95. Muster your mental might “Keep working on mental attitude. You have to fight that supposedly rational voice that says: ‘I’m 50 years old, and I don’t have to be doing this anymore.’” –Ken Sparks, Ph.D.

96. Train with someone...                                                                                                                                  “It may seem odd to hear a coach say this, but I think a really great training partner is more important than a coach.” –Joan Nesbit, coach and world-class runner

97. …Anyone...                                                                                                                                                      “Never underestimate the value of a good training partner, even if it’s your dog. Training allies will get you out the door on those days when exercise might otherwise be reduced to a finger on the remote control button.” –Runner’s World editors

98. …But sometimes go solo “The day after a hard workout, I always train alone. If you run with someone else, there can be a tendency to push harder than you should.” –Mark Allen, former Ironman champion

99. Find a reason why “We run to undo the damage we’ve done to body and spirit. We run to find some part of ourselves yet undiscovered.” –John “The Penguin” Bingham

100. Feel the magic...                                                                                                                                               “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.” –Lorraine Moller

101….But do what you must do “If one can stick to training throughout many long years, then willpower is no longer a problem. It’s raining? That doesn’t matter. I’m tired? That’s beside the point. It’s simply that I have to.” –Emil Zatopek

101 Greatest Running Tips- Part 4

61. Make a pass “Passing competitors always gives you a lift. It probably has a physical effect, too, because you get a surge of adrenaline.” –Libbie Hickman, world-class marathoner

62. Get over it “If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it–then move on.” –Steve Scott, coach and U.S. record holder in the mile

63. Be patient “Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races.” –Marc Bloom, runner/writer/coach

64. Keep your finger on the pulse “If your morning pulse rate is up 10 or more beats above your average, then you haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.” –Dr. George Sheehan

65. Mix it up “Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.” –Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner

66. Tie the knot “I double-knot my shoe laces. It’s a pain untying your shoes afterward–particularly if you get them wet–but so is stopping in the middle of a race to tie them.” –Hal Higdon

67. Observe certain rituals “Once you find a warm-up routine that works, repeat it as habitually as possible.”–Ted Corbitt

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

69. Wear the right pair “Feather-light racing flats might help you run a faster 5-K, but lightweight performance trainers (with better protection and cushioning) are a better choice for most runners, especially in longer races.” –Bob Wischnia and Paul Carrozza, Runner’s World shoe experts

70. Finish it off “To develop your kick, finish each repetition faster than you begin it. For example, if you’re running 6 x 400 meters on the track, start off at a steady, controlled pace, then subtly shift gears in the last 100 or 200 meters.” –Robert Vaughan, Ph.D., coach and exercise physiologist

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

72. Don’t dodge the draft “Occasionally pick up speed–for 2 minutes, tops–then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride.” –Mark Plaatjes

73. Snap out of it “Occasionally pick up speed–for 2 minutes, tops–then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride.” –Mark Plaatjes

74. Go minimalist “Marathon training doesn’t have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run–the long run–anyone can finish a marathon.” –Jeff Galloway

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

76. Don’t push it… “In marathon training, 3 hours slow is better than 2 hours fast.” –Pete Gavuzzi, coach of four-time Boston Marathon champ Gerard Cote

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

78. Be vigilant “During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest. If you’re at all sluggish, rest. Whenever you’re in doubt, rest.” –Bruce Fordyce, nine-time Comrades Marathon champion from South Africa

79. Pamper your muscles “When I’m training for a marathon, I soak in a hot tub every day, and get a weekly massage.” –Anne Marie Lauck, two-time Olympian

80. Try winning combinations “I include iron with vitamin C in my diet to prevent anemia. Without it, I wouldn’t have the energy I need to train.” –Joy Smith, 2:34 marathoner