The following tips are taken from the January 2003 edition of “Runner’s World” magazine. These tips were sent in to the magazine by its readers. If you would like more information about this magazine, go to
Runner's World.
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.
I always brush my teeth before I run. It makes me feel fresh, energized, and ready to go.
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.
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.
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.
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 speed work, 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.
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.
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.)
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!) Non-runners just don’t get it.
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.
I plaster quotes, magazine ads, and photos all over a wall in my house that’s totally devoted to running. Whenever I’m feeling unmotivated, I look at my wall and remember all the reasons I started running in the first place.
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.
My favourite thing to do on a long run is to “ buy” a house-a really big one-then decorate it top to bottom. It usually takes me at least 10 miles to finish the decoration.
I like to do “cartleks” 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.
When I feel fatigue setting in and I get out of rhythm during longer runs or race, I start repeating the words “ tic toc” Invariably, after a minute or 2 my rhythm and concentration return. Try it next time you feel out of step.
Because I run very early in the morning (5 a.m.), 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.
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.
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.
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!
I’ve tried all the usual workouts, such as hills, repeats, and fartleks. Bit I finally noticed significant improvement when I started doing 20-30 minute tempo runs at slightly slower than 10K race pace. These make me mentally and physically strong.
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.
During my marathon buildups, I like to do an occasional 5K or 10K 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.
My tip comes in the form of a recipe. I swear by this refueling drink: 1 c. spinach leaves, 1c.baby carrots, 1c. celery, ¼ c. parsley, 1 medium apple (raspberries work too), 2 T. protein powder, 11/2 c. cold water 5 ice cubes. Mix in 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.
Don’t ever miss a chance 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 warning.” You’ll feel great afterward, and when races come along, you’ll be invincible.
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.
I live in a rural area, but I keep in touch with several online running “clubs” for motivation, information and encouragement. The RW Beginners Forum and the Penguin Brigade have enlarged my running world so much!
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.
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.
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.
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, and can have dinner ready by 7:30.
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 dollars saved.
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.
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+ 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 change, I’ve run personal bests from the mile to the half-marathon.
I always used to get blister 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.
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.
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.
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 I’ll have to do it. It also keeps them involved, so they’re happy to let Mommy get in her run.
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 Spaghetti-Os the night before a race. This way, I carbo-and sodium-load at the same time.
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 oz. recovery drink. The next day, I’m completely recovered.
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.
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.
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.
I run cross country in high school, and my best racing strategy is to sleep in my 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.
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 when I couldn’t afford them. The best tips I can offer: Be thankful, work hard, and remember to pass the torch.