Running+Tips

100 Tips for Beginning Runners

100 things you should know about running apparel, races, training, nutrition, manners, etc.  tips from: Completerunning.com __Apparel Tips__ __**Community**__
 * 1) Wear spandex shorts under your regular running shorts so you don’t chafe.
 * 2) Cotton socks will only lead to blisters; invest in socks designed for running.
 * 3) Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
 * 4) Buy running clothes you look good in and that will motivate you to run.
 * 5) Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
 * 1) Join your local running club—check with your local running store fitness center and/or recreation department to find one.
 * 2) Volunteer at a local race—meet runners support runners and connect with your Community.

__** Manners **__
 * 1) Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
 * 2) Conscientiously share the trail with walkers, bikers and other runners.
 * 3) Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
 * 4) Don’t carry loose change. It will annoy those who are running with you.
 * 5) Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

__**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) <span style="color: #000000; font-family: Times New Roman,serif;">Remember that you will have plateaus in your progress and tough days along the way.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">It gets easier.
 * 5) <span style="color: #000000; font-family: Times New Roman,serif;">Accept and appreciate the fact that not every single run can be a good one.
 * 6) <span style="color: #000000; font-family: Times New Roman,serif;">Be prepared to remove the words “can’t” and “never” from your vocabulary.
 * 7)  “<span style="font-family: Times New Roman,serif;">Do not compare yourself to others. Run within yourself and for yourself first.
 * 8) <span style="color: #000000; font-family: Times New Roman,serif;">Don’t expect every run to be better than the last one; some of them will hurt.
 * 9) <span style="color: #000000; font-family: Times New Roman,serif;">Don’t think too much about it or you won’t do it.
 * 10) <span style="color: #000000; font-family: Times New Roman,serif;">Even a bad run is better then no run at all.
 * 11) <span style="color: #000000; font-family: Times New Roman,serif;">If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
 * 12) <span style="color: #000000; font-family: Times New Roman,serif;">Don’t be discouraged if you don’t experience weight loss immediately.
 * 13) <span style="color: #000000; font-family: Times New Roman,serif;">Start a running blog and read other running blogs regularly.
 * 14) <span style="font-family: Times New Roman,serif;">Running is not an excuse to triple your intake of doughnuts because runners gain weight too.

__**Nutrition Tips**__
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
 * 2) <span style="color: #000000; font-family: Times New Roman,serif;">Each pound you lose makes running a little easier.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">Hydrate. Make it a habit to drink water throughout the day.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">If you are running very long distance drink enough electrolytes (e.g. Gatorade).
 * 5) <span style="color: #000000; font-family: Times New Roman,serif;">On long runs eat something every hour—whether you feel like it or not.
 * 6) <span style="color: #000000; font-family: Times New Roman,serif;">During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
 * 7) <span style="color: #000000; font-family: Times New Roman,serif;">Avoid eating spicy foods before running and the night before your long runs.
 * 8) <span style="font-family: Times New Roman,serif;">To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

__**<span style="font-family: Times New Roman,serif;">Prevention Tips **__
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
 * 2) <span style="color: #000000; font-family: Times New Roman,serif;">Do not increase your mileage more than 10 percent per week.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
 * 5) <span style="color: #000000; font-family: Times New Roman,serif;">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.
 * 6) <span style="color: #000000; font-family: Times New Roman,serif;">Do not run two hard days back-to-back.
 * 7) <span style="color: #000000; font-family: Times New Roman,serif;">Ice aches and pains immediately.
 * 8) <span style="color: #000000; font-family: Times New Roman,serif;">Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
 * 9) <span style="color: #000000; font-family: Times New Roman,serif;">Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
 * 10) <span style="color: #000000; font-family: Times New Roman,serif;">When trail running don’t forget the bug spray.
 * 11) <span style="color: #000000; font-family: Times New Roman,serif;">Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
 * 12) <span style="color: #000000; font-family: Times New Roman,serif;">Make sure you cut your toenails short enough so they don’t jam into your Shoes!
 * 13) <span style="color: #000000; font-family: Times New Roman,serif;">Put some BodyGlide between your toes on long runs.
 * 14) <span style="color: #000000; font-family: Times New Roman,serif;">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.
 * 15) <span style="color: #000000; font-family: Times New Roman,serif;">Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
 * 16) <span style="color: #000000; font-family: Times New Roman,serif;">Do not ice for more than 20 minutes at a time.
 * 17) <span style="color: #000000; font-family: Times New Roman,serif;">Do not use the hot tub after a race. It will increase inflammation and hinder healing.
 * 18) <span style="font-family: Times New Roman,serif;">Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.


 * __Racing Tips__**
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">Race day is **<span style="color: #000000; font-family: Times New Roman,serif;">not **<span style="color: #000000; font-family: Times New Roman,serif;"> the day to try new shoes, eat new foods, or wear brand new clothing.
 * 2) <span style="color: #000000; font-family: Times New Roman,serif;">Do not try a marathon as your first race.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">For races longer than 5k start out slower than you think you should.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">If you conserve your energy during the first half of a race, you can finish strong.
 * 5) <span style="color: #000000; font-family: Times New Roman,serif;">When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
 * 6) <span style="font-family: Times New Roman,serif;">A plastic garbage on race day is a very fashionable cheap disposable raincoat.

__**<span style="font-family: Times New Roman,serif;">Safety Tips **__
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">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) <span style="color: #000000; font-family: Times New Roman,serif;">Run facing traffic.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">Never assume a car sees you.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
 * 5) <span style="font-family: Times New Roman,serif;">Always carry I.D. because you just never know.

__**Shoe Tips**__
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">Try shoes on in the afternoon when your feet are bigger.
 * 2) <span style="color: #000000; font-family: Times New Roman,serif;">Doubleknot your shoe laces so they will not come undone when you run.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
 * 4) <span style="font-family: Times New Roman,serif;">Get assessed for the right kind of running shoes.

__**Training Tips**__
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
 * 2) <span style="color: #000000; font-family: Times New Roman,serif;">At first keep your runs short and slow to avoid injury and soreness so you do not quit.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">If you are breathing too hard slow down or walk a bit until you feel comfortable again.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
 * 5) <span style="color: #000000; font-family: Times New Roman,serif;">Find a beginner training plan for your first race.
 * 6) <span style="color: #000000; font-family: Times New Roman,serif;">Set realistic short term and long term goals.
 * 7) <span style="color: #000000; font-family: Times New Roman,serif;">Keep a training diary.
 * 8) <span style="color: #000000; font-family: Times New Roman,serif;">Soreness one to two days after a run is normal (delayed onset muscle soreness).
 * 9) <span style="color: #000000; font-family: Times New Roman,serif;">No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
 * 10) <span style="color: #000000; font-family: Times New Roman,serif;">There’s no shame in walking.
 * 11) <span style="color: #000000; font-family: Times New Roman,serif;">Subscribe to a running magazine or pick up a book or two on running.
 * 12) <span style="color: #000000; font-family: Times New Roman,serif;">Four laps around the local the high school track equals one mile.
 * 13) <span style="color: #000000; font-family: Times New Roman,serif;">Lift weights.
 * 14) <span style="color: #000000; font-family: Times New Roman,serif;">It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
 * 15) <span style="color: #000000; font-family: Times New Roman,serif;">Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
 * 16) <span style="color: #000000; font-family: Times New Roman,serif;">Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
 * 17) <span style="color: #000000; font-family: Times New Roman,serif;">Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
 * 18) <span style="color: #000000; font-family: Times New Roman,serif;">Do speedwork **<span style="color: #000000; font-family: Times New Roman,serif;">after **<span style="color: #000000; font-family: Times New Roman,serif;"> you develop an endurance base.
 * 19) <span style="color: #000000; font-family: Times New Roman,serif;">Practice running harder in the last half of your runs.
 * 20) <span style="color: #000000; font-family: Times New Roman,serif;">Do abdominal breathing to get rid of side cramps or “stitches.”
 * 21) <span style="color: #000000; font-family: Times New Roman,serif;">If you can’t find the time to run, take your running gear to work.
 * 22) <span style="color: #000000; font-family: Times New Roman,serif;">Run on trails if at all possible. It will be easier on your body and you’ll love it.
 * 23) <span style="color: #000000; font-family: Times New Roman,serif;">Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
 * 24) <span style="color: #000000; font-family: Times New Roman,serif;">Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
 * 25) <span style="font-family: Times New Roman,serif;">Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

__**W<span style="font-family: Times New Roman,serif;">eather Tips **__
 * 1) <span style="color: #000000; font-family: Times New Roman,serif;">Dress as if it is 10 degrees warmer than the temperature on the thermometer.
 * 2) <span style="font-family: Times New Roman,serif;">Wear sunscreen and a hat when the sun is beating down—even in winter.
 * 3) <span style="color: #000000; font-family: Times New Roman,serif;">Run early in the morning or later in evening to avoid mid-day heat.
 * 4) <span style="color: #000000; font-family: Times New Roman,serif;">Pick up a pair of Yaktrax, when running in icy conditions.
 * 5) <span style="color: #000000; font-family: Times New Roman,serif;">In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
 * 6) <span style="color: #000000; font-family: Times New Roman,serif;">For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
 * 7) <span style="color: #000000; font-family: Times New Roman,serif;">To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
 * 8) <span style="font-family: Times New Roman,serif;">For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.