Great Running Tips
from The Extra Mile, a Running
Catalog presented by EastBay, January 2004.
Order online at runtheextramile.com
or call 800-991-1827.
- Running Tip #1: Dehydration is possible
even on the coldest days, so make sure you take enough water with you whenever
you run or train for more than 30 minutes.
- Running Tip #2: If the upper on your
shoe protrudes over the midsole, the shoe is probably too narrow for your
foot. It is estimated that 9 out of 10 people wear shoes that are too small.
Your foot should fit comfortably without stretching the upper over the
- Running Tip #3: Your feet increase in
size at the end of the day or after a workout. Be sure to try on new shoes
at these times to ensure proper fit.
- Running Tip #4: Allow 1/4-inch to 1/2-inch
(thumbnails length) of space between the end of your longest toe
on your longest foot at the end of the shoe.
- Running Tip #5: Foods during the run
should include sports drinks, gels or energy bars. On long runs, you may
want to try bananas, orange slices, pretzels, bagels or boiled potatoes.
- Running Tip #6: Weekly speedwork should
be between 5 and 10% of your weekly mileage. For example, if you are running
25 miles a week, you should not exceed 2.5 miles of speedwork. When using
this formula, factor in all high-intensity runs for the week as speedwork.
- Running Tip #7: Dont overdue it!
This is the classic mistake made by most new runners. Stick to a progressive
schedule, even if it seems a bit easy at first.
- Running Tip #8: One of the keys to being
able to cover the marathon distance is increasing your endurance by running
or walking longer distances on a weekly basis. Endurance runs teach your
body to handle the lactic acid that builds up in your body so that you
can become more efficient for more miles.
- Running Tip #9: Jog for five minutes
before you stretch. This will increase your body temperature and help prevent
injuries. Stretch with smooth, controlled movements. Avoid bouncing, which
can cause your muscles to tighten.
- Running Tip #10: If you cant take
a water bottle with you, plan to stop for water along the way or run a
series of smaller loops so that you can get water between each loop.
- Running Tip #11: You should always be
able to carry on a conversation while youre running. If you cant,
youre going to fast.
- Running Tip #12: Establish a weekly goal
for improvement, remembering that the more realistic you are, the better
your chances are of reaching it. Use a notebook or journal to record your
progress, writing down how far you ran and how you felt after your workout.
- Running Tip #13: Every runner has experienced
the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen
at the base of the ribs. The pain is caused by a spasm of the diaphragm,
the muscle that controls your breathing. A stitch will usually go away
quickly after slowing down or stopping, but even on the run, you can often
make it go away by bringing your breathing into careful control. Concentrate
on belly breathing, pushing your belly out when you breathe in and relaxing
it as you breathe out. Take deep breaths on the intake, and exhale suddenly,
even noisily. To get the diaphragm to contract in rhythm with your steps,
inhale and exhale as you land on your left foot.
- Running Tip #14: Even on cold days its
important to take enough water with you when you train. Dehydration is
possible even on the coldest days, so take water with you on any run over
- Running Tip #15: If youre pregnant,
you need to modify the intensity, frequency, and speed of your runs. Remember,
you are running to maintain your fitness, not to train. Slow down -- dont
push your pace, and dont push your distance. Back off running a preset
course if you just dont feel like doing it.
- Running Tip #16: Its important
to hydrate before, during and after longer runs and walks. If you are running
or walking an hour or more, it is even better to drink a carbohydrate drink
rich in electrolytes (sodium, potassium and magnesium), which maximizes
hydration and helps restore body fluids. You should drink 1 to 2 "big
gulps" of liquid about every 10 to 15 minutes during a long run.