I have been running off and on now since I joined the high school cross country team when I was 13 years old. During the off seasons in high school and college, I really didn’t run much. Now I am over ten years removed from my college running days, and I have to really work hard to find time to run.

Every year one of my New Years Resolutions has to do with running. Some years have been more successful than others. I was a great success in 2008. Why? Well, I set some smart goals and stuck to them. This year, I am going to do even better, and so can you.

Here are ten great ideas to help you stick to your running resolution.

1. Get a running buddy. There is strength in numbers, and what a great way to get in shape. You can share your experiences with a friend. Nothing is more motivating than knowing your friend is waiting for you to workout.

2. Join a running club. This is similar to the previous tip, but you can end up with numerous workout partners. In addition to running more, you can develop some friendships that could last a lifetime. My best friend is a teammate of mine from high school cross country. Another running friend I have is my wife. We met when I coached cross country on the boys team, and she was a coach for the girls.

3. Enter in some races. It always helps to have a race looming in the future to keep you motivated. I think the best way to enter in races is to find ones that have cool routes. Find some races and put them on your calendar. I live in Wisconsin, and a friend of mine entered in three races last year. One finished in Miller Park, the Brewers baseball field. The second finished in Camp Randall, the Wisconsin Badgers football field, and the final race finished on Lambeau Field, the Packers football field.

4. Become a coach. I coach cross country because I love the sport, and because I can run with the kids. I don’t have to worry about motivating myself to run when practice is scheduled every school day.

5. Make sure you have time in your schedule for running. Always plan your workouts. Make them a priority. This way, no matter what comes up, you will always have time to run.

6. Set smart goals. Don’t plan on setting any world records. Have an ultimate goal like, “I will run a half-marathon in November.” Make this a possibility by setting smart goals every week such as, “I will run four times this week.” Make sure you make 52 smart goals, one new one for every week.

7. Get a dog that likes to run. There are dog breeds out there that like to run a couple miles a day. How could you resist the sad puppy dog eyes of your best friend wanting to go out for a jog. Make sure you have a dog breed that likes to run though. Don’t force your basset hound into a four miler.

8. Run first thing in the morning. If you plan on running right away, nothing can interfere with your workout. Stuff always comes up later in the day to stop your workout, but not if it is before work.

9. Find great places to run. Look for state parks, trails that go by famous landmarks, or even go on exploratory runs to find new routes.

10. Make it fun! Run with a silly hat on. Run with your camera and take pictures of the things you see along the way. Run to the store and back. Chase your kids around the house. Ring your friend’s doorbell and run.

I hope you found some good ideas here to help you stick to your running resolution. Maybe I’ll see you out there running this year. Please, just don’t ring my doorbell. Happy New Year!

Thanks for reading. Check out http://www.tips4running.com for any of your running questions or needs. Check for beginner running information at http://www.tips4running.com/Beginner-Running-Tips.html if you are looking for a great way to start running. It’s a New Year. You can do it!

Take care - David Tiefenthaler

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Perhaps you are considering entering a triathlon competition. If you have never been a competitive athlete or involved much in endurance sports before now, you may need some tips on how to approach your triathlon training. Training right is very important to endurance sports like triathlons. Lack of good training leads to more than poor competitive performance: you can become injured or even make yourself sick.

What should beginners to the triathlon world keep in mind?

1) When you are first starting out, you have to pace yourself. Don’t try to prove to yourself, your spouse, your family, your dog, or anyone else that you “can do it”. If you don’t start off slowly and then gradually build up to both greater speed and longer workouts, you will only prove that you can make yourself too exhausted to be competitive on race day or, worse, that you know exactly how to injure yourself and keep yourself out of commission for weeks.

In a more extreme scenario, poor training could lead to something like a heart attack. Keep in mind–this is highly unlikely. But it is a real, if rare, possibility, and thus you have to take serious training seriously. Pace yourself and build up gradually.

2) Stretch well. Lack of stretching robs strength from your muscles. It robs flexibility from your movements. And, it can also lead to some very serious injury. Your stretching regimen should be involved and cover all of your muscle groups. Take your time with it and never take it lightly. It’s more important to stretch after your workouts than before, but ideally you should stretch at both times.

3) If you ever feel that you are too tired to workout as intensely as you planned, don’t. That doesn’t mean don’t push yourself to the limit–it does mean to KNOW your limits. You risk injury, burn out, and illness if you push yourself too hard. Listen carefully to your body as its energies ebb and flow. When you feel very strong, push yourself harder. But when you feel overly tired, take it easier.

4) In spite of what was said above, you do need to create a workout schedule in advance and stick to it as much as you can. This gives you a strong mental focus and makes you feel committed and energized. Only deviate from it in a marginal way and if your body is seriously telling you that you should not or cannot do what you planned for such and such a day. Also, readjust your schedule in relation to what you do that day so you stay consistent.

5) Plan your workouts right up till the day before the race with care. Include what you’ll eat, how far you’ll run or bike or swim, and everything else. If you’re a beginner you want a coach, so consult him on exactly how to proceed with your schedule. Again, triathlon success depends on excellent planning.

For more beginner triathlon training exercises and a proven triathlon training program to help your performance follow the links.

Article Source: http://EzineArticles.com/?expert=Bob_Cotter

The 10K is the most popular run today and new people are joining this quest every year. It is one of those types of sports like mountain climbing that everyone has to do at least once. Some runners go all over the world in order to do this run and it is no wonder that to run a 10K is such a big deal.

There are many things a runner needs in order to run a 10K and some of it starts with their mindset. All runners know that they have to understand what running means to them. This means they have to know that in order to increase their ability they must run several times a week.

They must work on stamina and speed so that they can develop more quickly. They also must have an opportunity to run a 10K on their schedule at some point in time. Many runners understand that they must train for a 10K in a similar way that a boxer prepares for a fight.

There needs to be good nutrition which means that what they put into their bodies needs to be monitored. Delicious fruits and vegetables, lots of water and other beverages to stay hydrated and some protein will work very well. However, some will want to concentrate on eating low carbs for some of the runs.

Runners who run a 10K know that it is about speed and endurance. They know that they have trained for this for awhile and that they can at least get to the end of the race. Many value the chance to get that far because it is an accomplishment in itself.

Other runners want to improve their speed each time they do another race. When they run a 10K it is like the height of their running enjoyment.

There is also a psychological aspect to run a 10K. This means that you have to have your mind focused on the end of the race instead of the beginning of it. When your mind is focused on the end, you know you can do it. You realize that you have already made it and now all you have to do is go through the motions to get to the end.

The physical aspects to run a 10K means that you will need to be able to run quickly and at a pace that works. You will train in a way that has you running up and down hills, creating your own training methods and learning to get your body into shape as a finely tuned machine.

When you run a 10K be mindful that this is about a journey for most runners. You cannot have overnight success for something like this and it will not be something you can learn to do quickly. Most people train for at least 8 weeks before the first time they run a 10K.

To run a 10K it also takes courage to know that you can stop anytime along the way if you need to and no one will think you a fool.

Go to Jogging Tip to get your free ebook on Jogging at 10K Race. Jogging Tip also has 10K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

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The term “shin splints” is usually heard from the mouths of athletes. This is because athletes lead active lives and expose themselves to painful incidents when they play their respective games, causing them to complain of different kinds of pain. Of course, everyone, not only athletes, are at risk for shin splints If you’re wondering, “What are shin splints?”, this is the article that will answer your question, and then some. Shin splints are the slow-healing pain felt around the shins when a person engages in too much running, jumping, or moving around. In the medical world, the formal term used for this medical condition is “medical tibial syndrome.”

Sometimes, persons who experience pain in their shins immediately think they have shin splints However, this may not be the case. Shin splints are rather common, but they are not the only reason why you feel pain in your shins. It is better to ask for expert advice before jumping to conclusions, lest you fall into wrong belief and resort to wrong treatment. Another medical condition, chronic compartment syndrome (CCS), mimics the symptoms of anterior shin splints CCS is considered more serious by many health professionals because it can lead to great loss of function in the affected area, which is the lower leg. Before CCS sets in, swelling occurs within the non-distensible anterior compartment of the leg and causes the blood flow to reduce. When ischemia, the relative lack of blood, develops, more swelling and even generate a positive feedback loop can result. In even more serious cases, acute compartment syndrome (ACS) can occur, and in order to prevent muscle death from the lack of blood, also referred to as chemic muscle necrosis, surgery will be required. This is why it’s important to ask “What are shin splints?” and to consult your doctor right away if you feel pain in your shins.

There are different causes for experiencing shin splints the most common of which is a stress fracture found in the shins and an overused muscle. The muscle pain that erupts can be caused by any basic physical activity that puts force and pressure on the shins, such as walking, running, swimming, jumping, skipping, biking, roller skating, and others. A person who is not used to doing any of the activities mentioned above but engages in an intensive session, even just a short bout, can suffer from shin splints the next day. One of the commonly believed contributing causes of muscle discomfort and pain in the shins is the forced extension of the anterior lower leg muscles done by the opposing calf muscles, which overpowers the shins and causes pain. Thankfully, shin splints can be prevented and cured. What are shin splints treatments? Exercise is the most recommended treatment, together with a more relaxed lifestyle. Exercise also helps determine if the condition is really shin splints or something else; if the pain worsens during the course of the exercise regimen, the condition is most probably CSS, not shin splints.

Find out more answers about Orthotics and other foot related topics at http://www.footorthotics.ie Ireland’s leading orthotics, foot orthotics and biomechanics clinic dealing with foot injuries, walking injuries and running injuries.

Leinster Clinic Biomechanics Lab is run by Senior Orthotist David Kingston B.Sc.(Hons) Orth.

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Before you step to the starting line for your next marathon, do a little prior planning to help you make it on race day. I’ve run and finished 16 marathons and each one was different. After running my first 3-4 marathons I started doing a few things prior to stepping to the line on race day. Follow these 9 tips and your marathon experience will be celebrated.

Wear a Pace Chart - Nothing works better than the old phrase “prior planning prevents poor performance”. There are moisture resistant wristbands with pacing charts per mile to keep you on your game.

Wear Proper Sized Shoes - Your running shoes should run ½ to 1 size larger than your regular street shoes. The larger size allows your toes ample room to spread out and breathe. Your feet will definitely swell after many miles, so the more room you have the better.

Body Glide Your Feet - You don’t want to quit the race because of painful blisters. Body Glide is a thinly applied lubricant. Lube your feet up before you put your socks on. You can even carry the small size of Body Glide with you on your run. Put it on top and bottom of your toes as well as the ball of your foot and the arch, finishing with your heel. You never know.

Put Medical Tape on any Hotspots on your Feet - If you’ve experienced any slight blistering in the week or two before your race, put medical tape on them the morning of the race.

Advil or Ibuprofen - I carry some form of anti-inflammatory with me on all my runs. I may not always need it, mostly I don’t at all but… If you feel some pain, take 2-4 caplets with fluid and finish with a flair.

Electrolyte Tablets - Sometimes if I feel a little dehydrated I will take electrolyte tablets, usually 2 per hour. Wash these down with fluid and you will give yourself a chance to avoid cramps in muscles. I usually take ELoad Caps, but there are several good brands. Practice using these tablets before your race so you have no race day surprises.

Heart Rate Monitor - If you feel you cannot pace yourself properly, try using a heart rate monitor with heart rate zones. You can set your monitor to send a sound if you fall under your heart rate or go over your heart rate. You will have to do the work beforehand to set your heart rate zones.

Fueled Up - Most running nutritionists and coaches will tell you that you must intake about 100 calories per hour to keep your energy level up. Gels are the most common and often are handed out at marathons. Other methods of fuel include energy jelly beans and gel blocks. I’ve even seen snack crackers and fruit consumed. You will have to experiment with these for sure. NEVER go to the starting line without having used something successfully from your long runs.

Signage - If your race number doesn’t have your name on it, make a sign that does. Find a moisture proof paper such as Fedex or UPS letter envelops, cut out one side of it and with a permanent magic marker put your name or nickname on it and then pin it to your chest or back or both. As you pass spectators by they will call out your name and it will give you a nice little energy boost. Make it fun.

Well there you go. A lot of training with a little planning will go a long way to helping you be your best on race day.

Matt Ney is married to a beautiful wife and has 3 teenage girls. He has started home-based businesses to provided himself as well as his girls with their own opportunity to generate monthly cash flow. Taking advantage of US tax laws, he has also reduced his income taxes allowing his family to save more for the future. More info; http://www.yourmaxhealth.com

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Many people say that by training in high altitudes you will dramatically increase running times upon a return to low altitudes. In fact, many of the world’s best runners live and train in high altitudes, such as recent Boston Marathon champion Robert K. Cheruiyot from Kenya. A majority of the rationale is based upon the obvious lack of Oxygen at higher altitudes and the assumption that your body would learn to permanently adapt to this problem while maintaining the benefits achieved from low altitude training. The problem with these assumptions is that they just might be wrong.

After reading several fitness journals and physiological studies, I have found that high altitude training may not be all that it is cut out to be.

From Rice.edu

The first thing that happens is your respiratory rate and heart rates speed up. This occurs both at rest and during sub-max. exercise. This helps offset the lower partial pressure of oxygen. You will not be able to reach your max VO2 so don’t get frustrated. The faster breathing rate changes your acid-base balance and this takes a little longer to correct. The longer term changes are:

1. a decrease in maximum cardiac output
2. a decreased maximum heart rate
3. an increased number of red blood cells
4. excretion of base via the kidneys to restore acid-base balance. (Unfortunately, the net result is that you have less tolerance for lactic acid.)
5. a chemical change within red blood cells that makes them more efficient at unloading oxygen to the tissues
6. an increase in the number of mitochondria and oxidative enzymes

Although there is the benefit of an increase in your body’s red blood cells, which carry oxygen throughout your body, resulting in an increase in your blood’s oxygen carrying capabilities, two of the physiological changes are negative and could be very disruptive to long term training goals. Take for instance the lowered tolerance for lactic acid. Lactic Acid is what causes your muscles to feel worn out or sore during effort and usually the goal is to try and increase your body’s tolerance rather than lowering it. Lowering it will cause you to tire quicker during training and/or races, which is a definite problem. A decrease in maximum cardiac output also poses another problem, as it reduces the maximum capacity at which your body can operate under stress.

Studies suggest that the optimal high altitude training would be training high and sleeping low. What this means is that if you have the option to train in high altitudes and sleep in low altitudes, then your body will most likely adopt the positive benefits without adopting the negative benefits. However, this theory is still just that and although the science is sound, it is more complicated than that. In many cases, some people may not have the option to sleep low, in which case your best bet is to try and find higher ground to train in than you sleep in or follow the strategy outlined below.

A Good Strategy

Although there are a few negatives to high altitude training, I believe that the positives outweigh the negatives. Studies suggest an extra amount of carbohydrates to give your body more fuel, while also supplementing your diet with additional iron to support the growing red blood cells.

By planning your training properly, you can offset the decrease in lactic acid threshold with a routine designed to increase it, thereby balancing out the effect. My theory is that by focusing on endurance and stamina, you will be able to return to low altitudes with physiological changes that will benefit you in the short term for sure and possibly in the long term. I am currently training with this method and will be recording my results in order to find the real answer to whether or not high altitude training works (I am currently training in Afghanistan).

Already I can feel the effect of the altitude just by climbing stairs. Where before I could run a 30 minute 4 mile at a moderate pace, I am now running 16:30 2 mile times and sucking wind badly. As I begin to acclimate to the altitude and my times resume some sort of normalcy, I look forward to completing this experiment. I look forward to hearing about your experience with high altitude training as well.

USATF / USAT Competitor and host of http://RunnersTrainingGuide.Com | http://TriathlonTrainingGuide.Com

Article Source: http://EzineArticles.com/?expert=Nathan_Hangen

When you are trying to progressive your runs, it’s not all about increasing speed and time.

Here are Five Ways to Increase Running Intensity

1. Hills. Running hills really targets your glutes and lungs. Hills also make you a stronger runner when you switch back to flat terrain. If you don’t live in a hilly neighbourhood, practice on the treadmill by raising the incline. Start with 2 minutes at an incline of 5.0 and 3 minutes at 1.0

2. Sand. Sand adds resistance and makes you run slower, but ultimately increases speed for normal runs. Sand running targets your hamstrings. You will really see development if you sprint. Just make sure to wear a pair of sneakers, that you don’t mind getting dirty.

3. Off-Road. If you have forests with trails this is a great way to use core stabilizing muscles to keep your balance on uneven terrain. Trails also have hills for added intensity. The dirt paths are easier on the joints, oppose to the impact of running on concrete.

4. A Race. Running a charity race, either a 5, 10 half marathon or marathon distance is a great way to have an intense run. The adrenaline and motivation from other runners will have you feeling an all over workout the next day. My quickest run times are in races!

5. Running Parachute. If you can get over standing out like a sore thumb, running with a parachute strapped to your back is a piece of equipment that can really improve speed and power. Just make sure to practice in a park or at the track. You might be too distracting on the main roads:)

Running is a rewarding way to get and stay in shape. It’s an activity that is easy to start and incredibly affordable. If you have been looking for new ways to progress your running skills, try one of these tips for great running results.

Run For Fun And Fitness!

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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If you want to track your running progress then you need to record your activities in a daily running log. I have logged my miles regularly over the years and it really helps to look back and see the improvements in your running. A running log is also necessary if you want see how you are progressing with regard to your goals.

If you are going to participate in any road races, especially the longer distances like a marathon, then a logbook is essential to aid you in planning and following your training schedule. This is a proven way to help ensure you are properly prepared for the event.

What to Record

The two most basic parameters are the time you were out and the distance you ran. (If you have a GPS this is a no-brainer). I sometimes just record the time and approximate the distance by dividing by my estimated running pace. If you do know the distance then you can calculate your average pace for the run. This can be useful if you are following a specific training program that requires running at different speeds on different days.

A running log is also useful for recording things like:

- the course you ran,
- type of terrain,
- the weather,
- how you were feeling,
- who you ran with,
- anything else you feel is important.

In fact, your running log can become your daily diary!

Other Items

There are other things important to your running that you might want to record in your log.

- your weekly weight - always good to track this
- your pulse rate - this is an indicator of your general health and fitness. It’s good to track on a weekly basis at least
- running shoes - note the date you bought a new pair, so you will know how old and how many miles usage they get.
- race results - if you are a frequent racer it’s nice to have all your results together for comparison

Injury Prevention

Your running log can help you to monitor injuries by noting any discomfort you might have encountered on a run. If you do get injured it’s well worth looking back over recent weeks to see if anything stands out as the cause. This can be good information for correcting the problem and for helping you to avoid it in the future.

Online Logs

There are dozens of online running logs on the web, and most of them are free. Just type ‘Running Log’ in Google and you will see what I mean. They go from the fairly basic to including things like graphs, training programs and a lot more. The downside of course is you have to be online to record your running details.

Running Logbooks

There are quite a few of these available also. Popular ones include the Nathan running log and The Running Room log. My personal favorite is a customized running logbook from Personal Logs.com (See the link below). They can produce a logbook with your name and photo on the cover. If you are training for a marathon, you can have a daily training program included, dated for a specific marathon.

Mike has been a runner for many years and has completed 27 marathons. You can get the customized running log mentioned in the article from Personal Running Log. Mike also publishes a marathon training website, with a free in-depth marathon training program for three levels of runner.

Article Source: http://EzineArticles.com/?expert=Michael_Stapenhurst

Running is one of the best ways to get in shape. It requires minimal equipment. You can run anywhere, anytime. Running is instinctual to our bodies. And the more you practice, the more fun it gets.

A 5K running race is a great excuse to get in shape. By registering for a future race, you are setting a goal for yourself, and a deadline. Goal-setting and timelines are important factors to getting in shape.

Running for fun.

Many of the 5K races have fun themes. Some encourage runners’ participation, and they have costume contests.

Some of the themes for 5Ks are based on holidays. There are many Turkey, or Gobbler, Runs on Thanksgiving Day. St. Patrick’s Day, New Year’s Eve or Day, July 4th (Independence Day), and Oktoberfest are all popular times for races. Around the U.S., you can find a race celebrating just about every special occasion.

There are many 5Ks, and running races of all lengths, hosted in the fall. This is when temperatures are cooler. Leaves are changing, providing scenic backgrounds. And people like to be involved in community events.

Many 5Ks are fundraisers. So, in addition to the good cause of getting in shape and preventing disease, you can feel good about raising money for non-profit organizations like:

* Multiple Sclerosis (MS) Society
* National Arthritis Foundation
* Cystic Fibrosis Foundation, and
* National Alzheimer’s Association

Getting ready.

A 5K means 5 kilometers, or 3.17 miles. To train yourself, there are a few general guidelines.
First, you want to increase your mileage, or your intensity, by no more than 10% each week. For example, if you run two miles three times per week, then increase one of your runs each week to 2 ½ miles. Work up to running 3 miles a few times per week.

After you run your 5K, you will realize that they are not so difficult. You may be inspired to train for a longer race, such as a 10K or ½ marathon, or even a full marathon (26.2 miles). There are several national organizations with which you can train, such as Team in Training (for Leukemia fundraising), Joints in Motion (Arthritis awareness), and groups through local running stores.

If you start running with groups or other individuals in your area, then you are more likely to stay motivated and stay in shape, and run more 5Ks!

Looking for ways to tone up and get fit? Find out if home gym equipment is right for your fitness goals. Visit http://www.HomeGymInformation.org for more information.

Article Source: http://EzineArticles.com/?expert=Nina_Schnipper

The great thing with running, unlike many other sports, is that it’s very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1. Fuel right before runs - have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2. Core strengthening - Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3. Cross-train - even the worlds’ fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4. Refine your running technique - Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5. Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6. Increase your stress gradually - the general rule of thumb is to increase your mileage no more than 10% weekly. This gives the body time to adapt to increased stress and improve while decreasing injury risks.

7. Wear appropriate shoes - that are comfortable and functional for your foot type; and above all learn to recognize when they are past their use-by-date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated - and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group - if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone - Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist - regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions - where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter - this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs - consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths - or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race - there’s nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It’s amazing how the legs find another gear to train at as well!

18. Learn to train easy - we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check…are you fatigued when you wake up? That’s a day to pull out your bike or run easier.

19. Enlist specialists - get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

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