Tips for you!

Although my first passion is running, I enjoy sports, fitness, and nutrition. I have created a blog to give everyone tips on all I know and will know. I will also be taking classes posting about trails/hikes ect., foods that are good for you or taste good that are low in calories, and what to eat and what not to eat.

Wednesday, November 11, 2009

Running Tips!!!

Being a Runner I thought I would share tips for everyone!

Apparel Tips

1.Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
2.Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
3.Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
4.Cotton socks will only lead to blisters; invest in socks designed for running.

Motivation Tips

1.Be prepared to remove the words “can’t” and “never” from your vocabulary.
2.Don’t expect every run to be better than the last one; some of them will hurt.
3.Don’t be discouraged if you don’t experience weight loss immediately.
4.Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
5.Even a bad run is better then no run at all.
6.“Do not compare yourself to others. Run within yourself and for yourself first.

Nutrition Tips

1.Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
2.Each pound you lose makes running a little easier.
3.Hydrate. Make it a habit to drink water throughout the day.
4.On long runs eat something every hour—whether you feel like it or not.
5.Avoid eating spicy foods before running and the night before your long runs.
6.To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

1.Do not increase your mileage more than 10 percent per week.
2.When trail running don’t forget the bug spray.
3.Make sure you cut your toenails short enough so they don’t jam into your Shoes!
4.Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
5.Do not ice for more than 20 minutes at a time.
6.Do not use the hot tub after a race. It will increase inflammation and hinder healing.
7.Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
8.Do not run two hard days back-to-back.
9.Log your mileage for your legs and your Shoes. Too much on either will cause you injury.

Racing Tips

1.Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
2.Do not try a marathon as your first race.
3.A plastic garbage bag on race day is a very fashionable cheap disposable raincoat.
4.For races longer than 5k start out slower than you think you should.
5.If you conserve your energy during the first half of a race, you can finish strong.

Shoe Tips

1.Double knot your shoe laces so they will not come undone when you run.
2.Try shoes on in the afternoon when your feet are bigger.
3.Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.

Training Tips

1.Lift weights.
2.If you are breathing too hard slow down or walk a bit until you feel comfortable again.
3.Set realistic short term and long term goals.
4.It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
5.Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
6.Run on trails if at all possible. It will be easier on your body and you’ll love it.
7.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.
8.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 speed rest cross-training.
9.Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
10.Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
11.There’s no shame in walking.
12.Soreness one to two days after a run is normal (delayed onset muscle soreness).
13.Do abdominal breathing to get rid of side cramps or “stitches.”


Liberty Williams said...

LOVE THE TIPS!!!!!!!!!!!!!!!!!!!!!! I need to print out a copy of this for myself, so I can look at it often! Thanks Shellie!

Mary said...

Great post, very helpful. Thanks!

nateandcj said...

Thanks this is very helpful to those of us who long to start but haven't begun. :)

wendy said...

These are great tips! Thanks!

Angie said...

I've been sitting on the fence about starting to run again. You just pushed me over to the runners side. ;)