Beginning Runner

8/6/2019 Beginning Runner

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Beginning Runner's Guide0 Comments | 0 Recommendations

Presenting the 101 greatest training tips of all timefor beginners, veterans, marathoners, andeveryone in betweenBy: Mark Will-Weber

Courtesy ofRunner's World

ADVERTISEMENT"Stop fighting it!"

That's what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-backmarathon.

"Don't fight the wind, man," he said. "Wait until the turnaround, then pick up the pace when the wind isat your back."

The sheer simplicity of that advice! Until he mentioned it, I was dug in. Wind be damned, I was going tokeep my pace or die trying. Thanks to that veteran marathoner's advice, I did neither. I ended up

running a great race.

I've remembered his tip in every windy race and run since. That's the thing about a great piece ofadvice: Like a trusted friend, it'll always be there when you need it. Here are 100 more memorablerunning tips, gleaned from experts past and present.

Starting Out

1. Accept the challenge"Everyone is an athlete. But some of us are training, and some of us are not." Dr. George Sheehan,runner/writer/philosopher

2. Shoot for this (at least)"Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects

many of the coronary risk factors." Dr. Kenneth Cooper, aerobics pioneer

3. Be a minuteman"The biggest mistake that new runners make is that they tend to think in mile increments1 mile, 2miles, 3 miles. Beginning runners need to think in minutes, not miles." Budd Coates, four-time U.S.Olympic Marathon Trials qualifier/coach

4. Wear good running shoes"Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of themost critical purchases you will make." John Hanc, author ofThe Essential Runner

5. Think big (and wide)"Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoidpointed shoes. You'll save yourself needless foot pain." Ted Corbitt, ultrarunner and 1952 Olympic

marathoner

6. Take the "talk test""The 'talk test' means running at a pace comfortable enough to converse with a training partnerbutnot so easy that you could hit the high notes in an Italian opera." Runner's Worldeditors

7. Listen to the rumbling"If you feel like eating, eat. Let your body tell you what it wants." Joan Samuelson, 1984 Olympicmarathon champion
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8. Relax to the max"When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, andoccasionally shake out your hands and arms to stay relaxed." Dave Martin, Ph.D., exercisephysiologist

9. Don't crush the egg"Don't clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the

fingers, as if you were protecting an egg in each palm." Runner's Worldeditors

10. Make time for a quickie"If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running atall." Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

11. Follow Road Rule Number One"Running against traffic allows the runner to be in command. Anyone who is alert and agile should beable to stay alive." Dr. George Sheehan

12. Try a "nooner""Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoideating a heavy lunch." Joe Henderson, runner/writer

13. Warm up, then stretch"Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' musclescan cause more harm than good." Runner's Worldeditors

14. Stay "liquid""Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints,tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." Dr. Alex Ratelle, former masters running great

15. ...But be moderate"Is beer good for runners? Sure...if it's the other guy drinking it." Jim Fixx, author of the runningbestseller, The Complete Book of Running

16. Listen up!

"You must listen to your body. Run through annoyance, but not through pain." Dr. George Sheehan

17. Create your own running creed"My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like apig." Dr. Ernst van Aaken, renowned German coach

18. Come ready to play"Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely theproduct." Dr. George Sheehan

Basic Training

19. Take what you can get"So-called 'junk miles'those slow miles done on easy days or during warmupsdo count. They burn

calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burnsabout 100 calories." Hal Higdon, runner/writer/coach

20. Learn from your mistakes"You find out by trial and error what the optimum level of training is. If I found I was training too hard, Iwould drop back for a day or so. I didn't run for 5 days before the sub-4." Sir Roger Bannister, firstman to break 4 minutes for the mile in 1954

21. Dare to be different (but not dumb)"In training, don't be afraid to be an oddball, eccentric, or extremist. Only by daring to go against


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tradition can new ways of training be learned. The trick is recognizing quickly when a new approach iscounterproductive." Benji Durden, 1980 U.S. Olympic marathoner

22. Reach for fast, low-fat fuel"Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230calories. Fat slows down digestion." Liz Applegate, Ph.D., sports nutritionist

23. Go for the goal"I believe in using races as motivators. It's hard to keep on an exercise program if you don't have asignificant goal in sight." Bob Greene, personal trainer of Oprah Winfrey

24. Think big...but carry a small eraser"Brainstorm your training goals first, then write them down. Do this in pencil, so you can change somespecifics when reality sets in." Jeff Galloway, Olympic runner/author/coach

25. Show some horse sense"During long, slow distance training, you should think of yourself as a thoroughbred disguised as aplow horse. No need to give yourself away by running fast." Marty Liquori, running commentator andformer world-class miler

26. Build with care

"If you put down a good solid foundation, you can then build one room after another and pretty soonyou have a house. After your base mileage, add hills, pace work, speedwork, and finally racestrategy." Rod Dixon, New Zealand Olympian and 1983 New York City Marathon champ

27. Look at the big picture"Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distancerunning is enduranceand how to get it." Clarence DeMar, seven-time Boston Marathon championand U.S. Olympic marathoner

28. Toss out the clutter"Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log,high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line footwear. Run with your own imagination." Lorraine Moller, 1992 Olympic marathonbronze medalist

29. Listen to your body (yes, again!)"Your body is always trying to tell you where you are. Beware when you become tired and listless,when you lose interest in workouts and approach them as a chore rather than a pleasure." Dr.George Sheehan

30. Go steady"Day to day consistency is more important than big mileage. Then you're never shot the next day." John Campbell, former masters running star from New Zealand

31. Find the right proportion"If you run 30 miles a week, then about 7 of thoseor approximately one-quartershould be qualitymiles. Quality miles will boost your aerobic capacity." Owen Anderson, Ph.D., running writer

32. Stay above bored"A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really

jazz up an otherwise boring training run." Amby Burfoot, Runner's Worldeditor and 1968 BostonMarathon champ

33. Be a "cross-eater""Like cross-training, 'cross-eating' adds needed variety to your dietand life. Expand your nutritionalrepertoire by trying one new food each week." Liz Applegate, Ph.D.

34. Ease it back


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47. "Chip" away at it"Think chest/hips/push, or CHP, when it's time for uphill running. Chest up, hips forward, push stronglyoff each foot." Jeff Galloway

48 Adaptor weaken"Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result?

You become stronger." Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes inthe mile

49. Up the ante"Move into a hill session gradually, running the first few repeats moderately and increasing the effortas you go along." Frank Shorter, 1972 Olympic Marathon Champion

50. Avoid the downside"The advantage of running hills on a treadmill is you can go up without pounding down the other side."Ken Sparks, Ph.D.

51. Ramp it up"If you live in the flatlands, you'll have to be creative about hill training. Deserted highway ramps orparking garages are possibilities, though they pose obvious safety problems. You may want to invest

in a treadmill." Bob Glover, runner/author/coach

52. Grab hold of the rope"If you're laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pullingyou steadily toward the top." Jeff Galloway

53. Lean into it"When going down, I lean with the hill. I know I'm doing it right if I feel like I'm going to fall on my face."Ed Eyestone, RWcolumnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit..."Don't attack a hill from the very bottomit's bigger than you are!" Harry Groves, renowned PennState coach

55. ...Then take off!"I've always found it effective in a race to make a move just before the crest of a hill. You get away justa little, and you're gone before they get over the top." John Treacy, two-time World Cross-Countrychampion from Ireland Speed Training and Racing

56. Make the switch"The difference between a jogger and a runner is a race-entry blank." Dr. George Sheehan

57. Get up to speed"Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn'tscare anyone awayand it will improve your speed." Frank Shorter

58. Just "Q" it"Quality counts, if you want to stay fast. Don't do all your workouts in the comfort zone." Ken Sparks,

Ph.D., top masters marathoner

59. Stay in control"Run your own race at an even pace. Consider the course, the temperature, the weather, and mostimportantly, your current level of fitness." Marty Liquori

60. Be flexible (or else)"The idea that you can't lose contact with the leaders has cut more throats than it has saved." ArthurLydiard


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61. Make a pass"Passing competitors always gives you a lift. It probably has a physical effect, too, because you get asurge of adrenaline." Libbie Hickman, world-class marathoner

62. Get over it"If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about itthenmove on." Steve Scott, coach and U.S. record holder in the mile

63. Be patient"Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races."Marc Bloom, runner/writer/coach

64. Keep your finger on the pulse"If your morning pulse rate is up 10 or more beats above your average, then you haven't recoveredfrom the previous day's training. Take time off or back off until it returns to normal." Dr. GeorgeSheehan

65. Mix it up"Fartlek training can help you build strength and endurance, learn race pace, and practice race tacticsall in a single workout." Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000bronze medal winner

66. Tie the knot"I double-knot my shoe laces. It's a pain untying your shoes afterwardparticularly if you get them wetbut so is stopping in the middle of a race to tie them." Hal Higdon

67. Observe certain rituals"Once you find a warmup routine that works, repeat it as habitually as possible."Ted Corbitt

68. Warm up, don't wear down"At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves,and lower back. With about 15 minutes to go, maybe do a few strides. But no moreyou'll warm upplenty in the early going." Mark Plaatjes, 1993 World Championships marathon winner

69. Wear the right pair

"Feather-light racing flats might help you run a faster 5-K, but lightweight performance trainers (withbetter protection and cushioning) are a better choice for most runners, especially in longer races." Bob Wischnia and Paul Carrozza, Runner's Worldshoe experts

70. Finish it off"To develop your kick, finish each repetition faster than you begin it. For example, if you're running 6 x400 meters on the track, start off at a steady, controlled pace, then subtly shift gears in the last 100 or200 meters." Robert Vaughan, Ph.D., coach and exercise physiologist

71. Stay on pace"It's better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9percent of runners do. You have to learn pace." Bill Bowerman, renowned University of Oregoncoach

72. Don't dodge the draft"Slip in behind someone running a similar pace and, yes, draft. It's not illegal. It's not even poor form.On the contrary, it's just plain smart." Priscilla Welch, former British Olympian and 1987 New YorkCity Marathon champ

73. Snap out of it"Occasionally pick up speedfor 2 minutes, topsthen settle back into your former pace. Sometimesthis is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, andreally lengthen your stride." Mark Plaatjes


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Marathoning (Training & Racing)

74. Go minimalist"Marathon training doesn't have to be a grind. By running for about 30 minutes two times a week, andby gradually increasing the length of a third weekly runthe long runanyone can finish a marathon."Jeff Galloway

75. Step back a bit"Build up your mileage in gradual increments, but every third or fourth week, drop back in mileage torecover. This will help you avoid your breaking point." Lee Fidler, coach and two-time U.S. OlympicMarathon qualifier

76. Don't push it..."In marathon training, 3 hours slow is better than 2 hours fast." Pete Gavuzzi, coach of four-timeBoston Marathon champ Gerard Cote

77. ...And enough is enough"Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24." EdEyestone

78. Be vigilant

"During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiffand sore, rest. If you're at all sluggish, rest. Whenever you're in doubt, rest." Bruce Fordyce, nine-time Comrades Marathon champion from South Africa

79. Pamper your muscles"When I'm training for a marathon, I soak in a hot tub every day, and get a weekly massage." AnneMarie Lauck, two-time Olympian

80. Try winning combinations"I include iron with vitamin C in my diet to prevent anemia. Without it, I wouldn't have the energy I needto train." Joy Smith, 2:34 marathoner

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 longtraining run before a marathon should come 3 weeks before the racenot 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 freshon 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 goalsuch as finishing in a very specific timedevelop a range of goals so that you increase your chances of success." Jerry Lynch, Ph.D.,

marathoner and author ofThe Total Runner

85. Don't be in a rush"Thanks to the race-day adrenaline rush, any pace will feel easier than normal. So make a consciouseffort 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 yourpersonality, and the last part with your heart." Mike Fanelli, runner and coach


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87. Walk before you crawl"When using the run-walk method to finish a marathon, the most important walk break comes in thefirst mile. The second most important one comes in the second mile, and so on. The point is, walkbefore 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 asphysical 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 Finish Lines (Miscellaneous)

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, onceyou're in the race, pick out someone who's looking good and running relaxed. This will help you do thesame." Gayle Barron, 1978 Boston Marathon champion

93. Don't overthink it"In running I go by the axiom that my coach Jumbo Elliott of Villanova used: KISSKeep 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'tfulfill it, your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raiseit." 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 50years 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 importantthan 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 getyou out the door on those days when exercise might otherwise be reduced to a finger on the remotecontrol button." Runner's Worldeditors

98. ...But sometimes go solo

"The day after a hard workout, I always train alone. If you run with someone else, there can be atendency 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 yetundiscovered." 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


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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'sraining? That doesn't matter. I'm tired? That's beside the point. It's simply that I have to." EmilZatopek

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Beginning Runner