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 midsole.
• 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 (thumbnail’s 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: Don’t 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 can’t 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 you’re running. If you can’t, you’re 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 it’s 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 30 minutes.
• Running Tip #15: If you’re 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 -- don’t push your pace, and don’t push your distance. Back off running a preset course if you just don’t feel like doing it.
• Running Tip #16: It’s 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.