Tips for Training

Adapted  and expanded from a list originally compiled by friends at Hospital Hill Run

1. Buy yourself some genuine running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
2. The “cutest” running shoes may not be the best running shoes.  Get fitted for the right shoes by a store clerk who is a runner and knows what she/he is talking about.
3. Walk before you run! A little stretching before and after won’t hurt either. Don’t forget a proper warm up and cool down when training.
4. Avoid drastic increases in distances in training.  Don't increase weekly distances by more than ten percent each week.
5. Take a change of clothes and a towel for a race or when running away from home. Leave them in the car. (Just in case... you never know what opportunities may present themselves at the end of the race.)
6. Find a like-minded friend to run with.  Some of the greatest friendships have been formed during training runs.
7. Hydrate, hydrate, hydrate. (80 oz. a day for some of us!) The heat and humidity take a toll on you!
8. Race day: Start slow. My advice (for 10K+ races): walk the first mile. Save your energy for later in the race. Too many new runners start too fast and fade… (I like to be at the very end of the pack at the start line. It’s a great positive motivator! Once you get going, YOU are passing people. No one is passing you.)
9. Drive the course before race day and if possible, run the course before race day --just not the day before race day (if it's a half or full).
10. Eat your race day morning breakfast for training runs prior to race day.
11. Train on hills, they are not so scary if you train on them.
12. On race day, there's a TON of runners, so show up early and take it all in.
13. Cotton socks will only lead to blisters; invest in socks designed for running.
14. Ladies, do not skimp on a bra. Even if it costs more than your shoes, it’s still a bargain.
15. Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station, cross a busy intersection, and at the finish line) and family and friends who support you.
16. Don’t carry loose change. It will rub you the wrong way and annoy those who are running with you. I usually take a $20.00 bill (you never know what may come up—during a torrential rain in the middle of one race, I frankly … took a taxi back to the hotel) and if I stop along the way, I try to leave the change with a child.
17. Remember that you will have plateaus in your progress and tough days along the way. It gets easier.
18. Be prepared to remove the words “can’t” and “never” from your vocabulary.
19. Don’t expect every run to be better than the last one; some of them will hurt.
20. Even a bad race is better than no race at all.
21. All of us sometimes have to spit. Ok. Do it in the grass, not on the sidewalk or in the street. Swing over to the side, it won’t hurt you or your time. And please, look around you. Pick your spit time. It’s just gross to have someone spit on your shoe or right in front of you!
22. Now for a delicate matter. Blowing your nose. Yep, sometimes you just have to do it. One nostril at a time. Try to be at least 10 yards from another runner to minimize the embarrassment. Then follow the spit rule above.
23. Do training runs with the sports drink that will be served on course. (Look at the ads on the race website)
24. If you are training for an event that will take over an hour, practice taking in energy gels or other energy food on your training runs.
25. Avoid eating spicy foods before running and especially the night before your long runs.
26. To aid recovery, the most crucial time to eat and drink is in the hour immediately after you run.
27. Potty Breaks and water breaks: I have no hesitation in going into a McDonalds, Starbucks, Barnes and Noble, QuikTrip, Walmart, you name it, to take a necessary break. It extends your time a little, but also speeds up your run, because you aren’t trying to “hold it” or suppress it. If such places are on regular routes you run, get acquainted with the workers. Sonic employees are wonderful with having a cup of water ready for me when I run by. The baristas at Starbucks know when I come in early for coffee, I will be by an hour later for restroom and water. Make friends. Plan your runs to include emergencies and don’t get caught with your pants down out behind some trash bin, because that’s your only option.
28. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples) bottom of your feet, between your legs, under your armpits.
29. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
30. Log your mileage for your legs and your shoes. Too much on either will cause injury. 600+ miles of running will actually break down the heels of shoes. When that happens, make those shoes your lawn mowing shoes and go buy new running shoes.
31. Ice aches and pains immediately.
32. Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around the peas makes the cold more comfortable.
33. Do not run two hard days back-to-back.
34. When your schedule tells you to cut back, follow it.  Your body needs regular recovery.
35. Race day is not the day to try new shoes, eat new foods, or wear brand new clothing—including the Race T-Shirt you just picked up in your packet. Wear it to the after race events or home to show your friends and family. Wear a comfortable running shirt you have worn during practice runs (and that may be a shirt from a previous race!)
36. If you conserve your energy during the first half of a race, you can finish strong.
37. When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from while you are moving. And for gosh sake, be polite and dispose of it in a trash bag.
38. A plastic garbage bag on race day is a very fashionable, cheap and disposable raincoat.
39. Always carry I.D. (wear your race bib) because you just never know. I wear a bracelet with my name, medical info and an emergency phone number (www.roadid.com--great website and program). I also carry a cell phone. 
40. If you are breathing too hard, slow down or walk a bit until you feel comfortable again. If you are moving forward, you are in the race! And while you can stop and rest, it is better to keep moving forward, even at a slow pace (prevents the legs from locking up and your spirit going south).
41. Set realistic short term and long term goals.
42. Keep a training diary.
43. Soreness one to two days after a run is normal (delayed onset muscle soreness).
44. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road. Time and distance are far more important than speed in training.
45. There’s no shame in walking.
46. Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
47. Do abdominal breathing to get rid of side cramps or “stitches.” If leg cramping is a problem, drink a shot glass of apple vinegar. Take magnesium supplements. 
48. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
49. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
50. Mix-up your training plan.  Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are, your training plan should include four essential elements: endurance (time and distance), speed, rest, and cross-training.
51. Map out different training run routes that vary in distance and challenge. Keeps your training interesting. (I can run 22+ miles on 8 different runs stepping out my front door and never go down the same street twice (except for the one that gets me out to the main road. I also have four different parks and nature areas within ten miles of my house, and have mapped out “city runs” for long runs and specific training-like ones with lots of steps or hills.) This takes away the boredom, keeps you fresh and challenged!
52. Dress as if it is 10 degrees warmer than the temperature on the thermometer.
53. Wear sunscreen and a hat when the sun is beating down—year round.
54. Run early in the morning or later in evening to avoid mid-day heat.
55. On race day get to the starting area early, you never want to be in a rush.
56. Before the race, use the port-a-potty even if you think you don’t need it.