Motivation Tips
1) Sign up for a race as soon as you feel up to it.
2) Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
3) Accept and appreciate the fact that not every single run can be a good one.
4) Be prepared to remove the words “can’t” and “never” from your vocabulary.
5) “Do not compare yourself to others. Run within yourself and for yourself first.
6) Don’t expect every run to be better than the last one; some of them will hurt.
7) Don’t think too much about it or you won’t do it.
8) Even a bad run is better then no run at all.
9) If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
10) Don’t be discouraged if you don’t experience weight loss immediately.
11) Start a running blog and read other running blogs regularly.
12) Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
Safety Tips
1) Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
2) Run facing traffic.
3) Never assume a car sees you.
4) Always carry I.D. because you just never know.
Shoe Tips
1) Try shoes on in the afternoon when your feet are bigger.
2) Doubleknot your shoe laces so they will not come undone when you run.
3) Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
4) Get assessed for the right kind of running shoes.
Apparel Tips
1) Cotton socks will only lead to blisters; invest in socks designed for running.
2) Buy running clothes you look good in and that will motivate you to run.
Community
1) Join your local running club—check with your local running store fitness center and/or recreation department to find one.
1) Volunteer at a local race—meet runners support runners and connect with your Community.
1) Do not increase your mileage more than 10 percent per week.
2) Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
3) If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
4) Do not run two hard days back-to-back.
33) Ice aches and pains immediately.
5) Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
6) Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
7) Make sure you cut your toenails short enough so they don’t jam into your Shoes!
8) Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
9) Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
10) Do not ice for more than 20 minutes at a time.
11) Do not use the hot tub after a race. It will increase inflammation and hinder healing.
12) Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.
Training Tips
1) At first keep your runs short and slow to avoid injury and soreness so you do not quit.
2) If you are breathing too hard slow down or walk a bit until you feel comfortable again.
3) Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
4) Find a beginner training plan for your first race.
5) Set realistic short term and long term goals.
6) Keep a training diary.
7) Soreness one to two days after a run is normal (delayed onset muscle soreness).
