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

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