These “real runner” training tips will boost your motivation, help you lose weight, prevent injuries, and bring you closer to all your goals.
Many of the best training tips and ideas come from experienced coaches, great scientific researchers, and the best Olympic athletes. Many . . . but definitely not all. Runners like you also come up with dozens of great training tips, learned from their own unique experiences. Some of these tips will prove especially useful to you, precisely because they’ve come from runners who encounter many of the same situations you face in your life.
In this chapter, you’ll find more than 50 such regular-runner tips. They won’t all apply to you, and you won’t be tempted to adapt them all. But their originality and creativity will impress you. And chances are good you’ll want to try at least a handful of them.
So have fun sampling these training, nutrition, motivation, injury-prevention, and racing tips. It will only take a couple of them to make you a better, happier runner.
1. “When evaluating my training, I always step back and look at my three S’s: strength, speed, and stamina. As in: strength training, speedwork, and long runs. When I’m doing all three consistently, I know I’m fit. If I’m behind on one of them, I get back to it right away.”
—Michelle Baptie
2. “When I turned 40, I made a vow that I’d never eat my favorite food—ice cream—before running at least 4 miles that day. Now, 13 years later, I’ve kept my vow: No ice cream unless I do those 4 miles. My running has been very consistent over the years.”
—Hap Snyder
3. “For years I was a consistent 3:30 marathoner, but couldn’t get faster. Then I changed my long runs, adding three separate mile repeats at 10-K pace, and ran 3:20 the very next time out. I also qualified for Boston for the first time at age 50.”
—Mike Wearing
4. “There comes a point in almost every long, hard race when you ask yourself, ‘Why am I doing this?’ Figure out those answers (keep them short and sweet) on your long or hard training runs, and you’ll have them ready on race day.”
—Michael Collins
5. “To help me get out the door year after year, I write the names of my three kids in permanent marker on every pair of running shoes I buy. This reminds me how much I want to stay strong and healthy for the long term, so I can see my kids grow into adulthood and be there for them.”
—Pam Landry
6. “After my tough runs, I get in my shower with the hose attachment and variable pulse, and put it on the hardest pulse and coldest temperature I can stand. This way, I get a massage and ice treatment in a matter of minutes.”
—Andrew Lohman
7. “I run three times a week. On Sunday, I run alone. On Tuesday, I go with my running group. On Thursday, I hook up with my favorite training partner. This way I get my solitude, the energy and variety of a group, and the one-on-one encouragement and feedback from my friend—every week!”
—Jo Ann Sheesley
8. “I like to memorize one or two monologues from Shakespeare and recite them in my head on a run. There is something about iambic pentameter that keeps me happily cruising along.”
—Warren Miller
Two’s company: Vary running with a partner and training alone to rev up your workouts.
9. “Sometimes I don’t plan my running route—I just follow my dog. If he turns right, I go right. If he heads up a big hill, I follow him. It’s a great fartlek workout, because he always speeds up when he sees something interesting (read: cats and squirrels). This has really helped my leg speed.”
—Marci Steelman
10. “I always had problems staying motivated—until I started running a mile for each victim of September 11. Here is the list I use: www.wallofamerica.com.”
—Jan Reeser
11. “I used to think wearing any kind of clothing was fine for running, but not anymore. There’s nothing like good-looking, high-tech, super-comfortable running gear to keep you rolling. You’ll feel like a runner and start acting like one, too.”
—Andrea Reaka
12. “Add an occasional theme run to your routine. For example, with my ‘school run,’ I run to every school in my area. I run a lap on the track, then go to the next school, and so on. The options are endless. I’ve done park runs, bus-stop runs, gas-station runs, and church runs.”
—John Lang
“Don’t compare yourself to other runners. The key to staying out of that trap is to set goals that are realistic and attainable for you.”
13. “To keep running for a lifetime, simply set yourself the task of running 15 times a month without concern for days of the week or time of day. That works out to 180 runs a year. Since I started this technique, I’ve never missed a workout—because I’ve never really had one scheduled!”
—Donald Roddy
14. “I’ve tried all the usual workouts, such as hills, repeats, and fartleks. But I finally noticed significant improvement when I started doing 20- to 30-minute tempo runs at slightly slower than 10-K race pace. These make me mentally and physically strong.”
—Dan Tipple
15. “Sometimes I go out the day before my long run and drop pennies along the route, then look for them on my run the next day. It always gets me out there—and keeps me out there—because I have to get my pennies back!”
—Sue Kaplan
Q : What are the best ways to make sure I do my workout on any given day?
A : Prepare for it the day before. Lay out all the clothes you’ll need for a workout at home, or pack them in your athletic bag to take to work or the gym. Plan and write down the precise workout you want to do. Also, know what time of day you plan to run, and organize your meals and snacks accordingly.
16. “After running regularly for about 25 years, I have only one tip: Force yourself to step out the door. Once you’re outside, you’re golden.”
—Jeannie McGrew
17. “To spice up our speed workouts, my running partner and I race buses. We run along a street where there are several stops. When there aren’t passengers to pick up, the bus usually wins. But when people are waiting, look out. We never know what to expect, which makes this workout fun.”
—Shad Satterthwaite
18. “I always brush my teeth before I run. It makes me feel fresh, energized, and ready to go.”
—Elaina Bonar
19. “When I hit a big hill or a tough patch during a run, I pick a chorus from a favorite song and sing it over and over until I’m past the hard bit. The trick is to match my stride to the beat of the song. Also, the lyrics keep my mind off my troubles or tired legs.”
—Missy Hill
20. “When faced with a tough speed session, I read up on the workout the night before, so I know exactly what benefits I’ll be getting from it. This always boosts my enthusiasm and assures me that the discomfort I’ll feel is worth it.”
—Stuart Macdonald
21. “Near the end of my runs, I swing by the house and hook up with my dog so he can accompany me the last few miles. This way he gets his exercise, and I have something to look forward to. And since he’s fresh, he helps me finish strong.”
—Angela Brame
22. “Last year I bought a packet of small smiley-face stickers from Office Depot. I have six different colors—one for each fitness achievement—and I put them on my office calendar after my workouts. A red face stands for speedwork, yellow for long runs, green for strength training, and so on. This way, I can look at the calendar and immediately see if I’m covering all my fitness bases each month.”
—Jill Fortuna
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23. “Everyone talks about eating bagels or bananas before a run, but I swear by pears. They’re easy to digest, they don’t make me full, and they provide all the energy I need in a race or hard workout.”
—Hollie Carrow
24. “Whenever I’m lacking motivation, I think about how great I feel after my runs. That in itself is the only motivation I need. (Corny, I know, but it’s true.)”
—Anne Eisold
25. “My absolute best motivator is the astonished look I often get from people when I’m running at 5:30 in the morning or on really cold days (or both!). Nonrunners just don’t get it.”
—Marlene Shepherd
26. “If I ever have trouble getting out the door, I tell myself I’ll just walk instead. About 95 percent of the time, I end up running. I’ve become much more consistent with my running because of it.”
—Francisco J. González
27. “I plaster quotes, magazine ads, and photos of places I’ve run all over a wall in my house that’s totally devoted to running. Whenever I’m feeling unmotivated, I look at it and remember all the reasons I started running in the first place.”
—Danielle Wilcock
28. “Don’t compare yourself to other runners. The key to staying out of that trap is to set goals that are realistic and attainable for you. Write down your goals and keep them where you see them often (mine are by my computer at work). More than anything, be proud! You’re doing what a lot of people don’t do.”
—Lara Zuehlke
29. “My favorite thing to do on a long run is to ‘buy’ a house—a really big one—then decorate it top to bottom. This way you split your workout between the physical aspect of running and the mental side of your new abode. It usually takes me at least 10 miles to finish the decoration.”
—Ann Brennan
Bananas? Bagels? Pears? Try different kinds of food to discover what gives you the best energy kick.
30. “I like to do ‘carleks,’ which are similar to fartleks. I jog slowly along a road until a car passes me, then I pick up the pace until the next car passes me. This workout is fun, varied, and really gets me fit.”
—Donna LaBlonde
31. “Avoid eye-irritating sweat by using baby shampoo for several days before a race. Otherwise, residue from dandruff shampoo and even regular shampoo can combine with sweat to make you miserable.”
—W. Scott Kent
32. “When I feel fatigue setting in and I get out of rhythm during longer runs or races, I start repeating the words ‘tick tock.’ Invariably, after a minute or two, my rhythm and concentration return. Try it next time you feel out of step.”
—Eileen Cohen
33. “Because I run very early in the morning (5 AM), I lay out all my running gear in the bathroom the night before. This way I know exactly where everything is, and I don’t have to stumble around in the dark and wake my husband.”
—Heather Cass
34. “During my marathon buildups, I like to do an occasional 5-K or 10-K race the day before my long runs. This teaches me to run when I am tired, and I’m always better prepared once I reach mile 20 in the marathon.”
—Craig Redfearn
35. “My tip comes in the form of a recipe. I swear by this refueling drink: 1 cup spinach leaves, 1 cup baby carrots, 1 cup celery, ¼ cup parsley, 1 medium apple (raspberries work, too), 2 tablespoons protein powder, 1½ cups cold water, and 5 ice cubes. Mix in a blender until smooth, then drink. The recipe may sound gross, but it’s packed with nutrients and tastes just fine. Of course, my family says I would drink pond scum if it would help my running. They’re probably right.”
—Sarah Cooper
36. “Don’t ever miss an opportunity to train in really miserable weather, such as 30-below-zero temperatures, torrential rain, or wind that makes the National Weather Service issue ‘small-runner warnings.’ You’ll feel great afterward, and when races come along, you’ll be invincible.”
—Mark Stodghill
“To keep running for a lifetime, simply set yourself the task of running 15 times a month without concern for days of the week or time of day.”
37. “My husband and I do our long run during the week instead of on the weekend. That way, after it’s over, we’re sore and cranky at work, but come the weekend, we’re feeling fine and are ready for fun with the kids.”
—Katherine Christenson
38. “I live in a remote rural area, but I keep in touch with several online running ‘clubs’ for motivation, information, and encouragement. The Runner’s World Beginners Forum and the Penguin Brigade have enlarged my running world so much!”
—Karen Maas
Visiting running Web sites will help you stay in touch with the latest news, views, and innovations.
39. “The best way to get through a marathon? Smile as often as you can, especially during the tough parts. It is really hard to have negative thoughts if you’re smiling. Plus, people watching the race will really respond to you.”
—Deanna Lyle
40. “On a run or in a race, I always count down the miles, rather than count up. When I have certain mileages left to run, I think of really fun runs that are that long, and visualize myself on those runs.”
—Suzelle Snowden
41. “Long ago I decided I would run at least a mile a day no matter the weather, where I was, or how I felt. I haven’t missed a run since, and have done several marathons along the way.”
—Dave Barker
42. “I run home from work several times a week and always look forward to the relaxing ‘commute.’ Therefore, I’m more consistent. I’m home by 6:30—never stuck in traffic—and can have dinner ready by 7:30.”
—Barbara Morissey
43. “I throw a quarter into a piggy bank for every 15 minutes I run. I use this money to buy CDs or other treats I wouldn’t normally buy for myself. Right now I have almost $300 saved.”
—Charlotte Stang
44. “When the first really cold day of winter hits each year, I always make a point of putting on my running clothes, heading out, and saying: ‘Okay, Mother Nature, it’s just you and me. We’re either going to get along, or it’s going to be a very long winter.’ We usually make our peace, and I get through the season just fine.”
—Andy Abrams
Taking on the elements: Try running in adverse weather conditions and overcoming what Mother Nature throws at you.
45. “I’m a competitive runner, and I thought I’d seen my best times by the time I hit 40. Then I jettisoned my 50-mile weeks and went to 30-plus a week. I also incorporated lots of 400 repeats, did long runs on alternate weekends, and took more recovery days. It worked. Since making the changes, I’ve run personal bests from the mile to the half-marathon.”
—Billy-Kay Melanson
46. “I always used to get blisters on my feet after long runs. Then I tried turning my socks inside out so the seams didn’t rub against my feet. It worked. I’ve been blister-free ever since. So simple.”
—Miles J. Tate
“Force yourself to step out the door. Once you’re outside, you’re golden.”
47. “I used to get blisters until I started putting sweatbands just above my ankles to keep the sweat from running down and soaking my socks and shoes. It looks a little odd, but no more blisters!”
—David B. Stoots
48. “I keep a running scrapbook that starts with my very first race at age 8. When I don’t feel up for a run, I just get out my book. Looking at all those pictures of me in races and with my teammates reminds me how much I love running.”
—Nicole Ernster
49. “When I take my two kids in the running stroller, I sometimes let them dictate the pace. When they say ‘Go!’ I run fast until they say ‘Stop!’ This is an excellent workout, as I never know when I’ll start sprinting, or how long I’ll have to do it. It also keeps them involved, so they’re happy to let Mommy get in her run.”
—Caryn Jacquish
50. “After I suffered from heat problems near the end of the 2000 Houston Marathon (I still finished!), my doctor said I needed more sodium in my diet. So what’s my secret weapon? A can of SpaghettiOs the night before a race. This way, I carbo- and sodiumload at the same time.”
—Bonnie Egbert
51. “A while back I found a great way to speed muscle recovery after my long runs. Right after I finish, I stretch a little bit, then put ice packs on my legs and quaff a 24-ounce recovery drink. The next day, I’m completely recovered.”
—Esther Dill
Postrace recovery: Start off by stretching, move on to icing sore muscles, and finish by taking in fluids to rehydrate.
52. “Before long training runs, I like to write ‘15-mile training run’ (or whatever distance I’m doing) on the back of an old race number and pin it to my shirt. The yells of encouragement I get are so motivating.”
—Lawrence Wilkes
53. “Whenever I start a run, I focus on one thing: making sure I’m striding properly. I think about landing softly on the heel, rolling forward, then pushing off with my toes. Once I find the rhythm, my body takes over, and my mind is free to wander.”
—Mark Middlebusher
“The best way to get through a marathon? Smile as often as you can, especially during the tough parts.”
54. “I live in Minnesota, where the winters are long and arduous. However, I took some pictures at the Twin Cities Marathon this past fall (I ran it) when the leaves were changing and the course looked beautiful. I now have the photos taped to my closet door. This winter, they’re going to help me stay focused on training for next year’s race.”
—Kathleen Murphy
55. “I run cross-country in high school, and my best racing strategy is to sleep in my team jersey! I know it sounds silly, but it works. When I wake up, I’m raring to go, and feel like I’m already two steps ahead of everyone else!”
—Judy Mitchell
56. “When I run, I always try to remember the people who encouraged me. I think of my mom, who bought me my first pair of running shoes. I think of my graduate-school housemate, who bought me new shoes when I couldn’t afford them. The best tips I can offer: Be thankful, work hard, and remember to pass the torch.”
—Angela M. Salas
For more than 25 years, Jeff Galloway has been dispensing advice and motivation to people who want to begin fitness programs, as well as to runners who want to improve their performance.
Three things to remember about this chapter:
1. Set yourself a monthly workout goal. It might be 12 workouts a month, or 15, or 20, or even more. The benefit of the monthly plan is that it gives you room for a little error. If you miss a day or even two, it’s no big deal. You’ve got time to make up for it and stay on target.
2. Have an ice pack available at all times. Ice is simply the easiest and best way to reduce any inflammation you feel after running. You can use a commercial ice pack, a bag of frozen peas or corn, or a paper cup filled with water and frozen to produce a “lip” above the cup’s edge. Apply the ice for 10 to 15 minutes several times a day. To avoid an ice burn, put a light piece of cotton cloth between the ice and your leg or foot.
3. Reward yourself for your successful training. There are many ways to do this, from putting a quarter in a piggy bank for every mile you run, to treating yourself to a massage after long runs or races. The important thing is to do things you look forward to and that make you feel good about all the time you’ve devoted to your running.