101 Greatest Running Tips-Part 1

101 Greatest Running Tips- By Mark Will-Weber

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

5. Think big (and wide) Buy all shoes, street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.” –Ted Corbitt, ultrarunner and 1952 Olympic marathoner

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

7. Listen to the rumbling “If you feel like eating, eat. Let your body tell you what it wants.” –Joan Samuelson, 1984 Olympic marathon champion

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

9. Don’t crush the egg “Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” –Runner’s World editors

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)

11. Follow Road Rule Number One “Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” –Dr. George Sheehan

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

13. Warm up, then stretch “Try some light jogging or walking before you stretch, or stretch after you run. Stretching ‘cold’ muscles can cause more harm than good.” –Runner’s World editors

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

15. …But be moderate “Is beer good for runners? Sure…if it’s the other guy drinking it.” –Jim Fixx, author of the running bestseller, The Complete Book of Running

16. Listen up! “You must listen to your body. Run through annoyance, but not through pain.” –Dr. George Sheehan

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

18. Come ready to play “Fitness has to be fun. If it isn’t, there will be no fitness. Play is the process. Fitness is merely the product.” –Dr. George Sheehan

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

20. Learn from your mistakes “You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn’t run for 5 days before the sub-4.” –Sir Roger Bannister, first man to break 4 minutes for the mile in 1954

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