Rules of Running
25 tips to keep you running!
Here are some top running tips to keep you going – for beginners, veterans and those in between.
1. Find a mantra. Repeat phrases that make you feel strong and powerful during your runs.
2. Land on your mid or forefoot. Don’t be a clunky heel striker.
3. Negative split. Run the second half of your runs faster than the first half.
4. Aim to run at a cadence of 90 foot strikes per minute.
5. Lean forward when you run to allow gravity to propel you.
6. Make time for foam rolling.
7. Every once in awhile, run without a watch. Just run by feel and don’t worry about how far you go or how fast you are.
8. Use your running shoes only for running. To keep them in top shape, don’t use them for walking around the mall or mowing the lawn or playing basketball.
9. Pump your arms. Strong arms mean a faster pace.
10. Race a biker. Or a car. Adding short bursts of speed on your run can burn more calories and make you faster.
11. Get a professional shoe fit. If you want to keep running injury free, the right shoes make a huge difference.
12. Keep your feet healthy. Rub your feet on a golf ball or tennis ball to keep the tissues loose. This is great for when you’re sitting around doing nothing else.
13. If you’re just starting out, think in minutes, not miles. Many beginners aim to run a mile or two and get frustrated. Just try to run for a few minutes instead and work up from there.
14. A good pair of running shoes should last about 400 miles before they need replaced.
15. Talk. On an easy run, you should run at a pace that is comfortable enough to chat with a training partner. If you are so out of breath that you can’t talk, slow down.
16. Relax. Don’t tense your shoulders and arms. Shake them out every once in awhile to stay loose. Relax your jaw and don’t clench your fists.
17. Run against traffic when you’re on the road. If you’re alert, you can react and jump out of the way if a car gets too close.
18. Hydrate.
19. Sign up for a race. Having a goal can keep you on track with your training.
20. Back off at the first sign of injury. Taking a few days off right away is better than missing a few months after you try to train through it.
21. Focus on improving one thing at a time. Higher mileage or a better diet or faster speed or getting more sleep. You can’t do everything at the same time.
22. Double knot your shoe laces.
23. Dress for your run as though the thermometer reads about 10 degrees warmer than it actually is. You’ll warm up quickly.
24. Even if you only have time for a 15 minute run, do it. It’s better than sitting on the couch with your finger on the remote control button.
25. Follow the 10% rule. You should typically only add 10% more to your weekly training mileage to stay injury free.