100 Mini Running Tips

1. Don’t run every day
2. Only increase your distances by 5% weekly or half to one km
3. Never ignore a niggle…its telling you something
4. Change your shoes over regularly
5. Get some running coaching
6. Train with a buddy (or LR)
7. Run on the left (Australia)
8. Be nice out there
9. Always remember what you started running for
10. Always have a Big Finish, even if you are running by yourself
11. Listen to your coach
12. Run fast one day a week
13. Enjoy your running
14. Drink more water
15. Stay safe out there
16. Run in rain , hail and shine- you never know what race day will throw at you
17. Everyone can run, every runner can run a marathon
18. Marathon training and snooze buttons don’t mix
19. Run your own pace in a race, don’t slow down or run too fast just because you are running with someone
20. Never look back, always look forward
21. Don’t worry about your breathing, its the one thing you don’t have to worry about, its automatic
22. To be a runner you need to run 3-4 times a week
23. Never run less than 5kms, not worth putting the shoes on
24. Run a marathon once in your lifetime
25. Take a drink at every drink station, even if you just wet your lips
26. Lazy Runner says there are two legal stops in running, drink and shoelace tie up, all other stops are illegal
27. Going to the toilet on a run Is an illegal stop
28. Run up hills
29. Don’t eat a curry the night before a race
30. Stretch after a run…not before
31. Cross train...on your non running days
32. Ice a soft tissue injury immediately, and then 10mins on 10mins off whenever you can
33. You don’t have to buy expensive running shoes, but make sure they are running shoes and always get fitted
34. Only run in running shoes (except if you are into barefoot running!)
35. Skins are great
36. Every now and again, run without your watch, get out there and enjoy the view
37. Never enter an event you haven’t trained for
38. You are not going to love running all the time, that doesn’t mean you give up on it
39. Running is the best cardio exercise you can do
40. Running is not bad for you
41. For beginner runners, when you have to walk, walk for only one minute, then run again
42. You don’t need a runners body to be a runner
43. Do the Warwick Pentath once in your running life..it is such a great event
44. Run in another country
45. About one in 8 runs is a bad run...no rhyme or reason, it just is
46. Chase someone
47. Reduce speed and distances in Summer-Heat stroke can kill!
48. Never run long distance runs without knowing where you can get a drink
49. Take some money in your back pocket
50. Set some running goals for yourself
51. Always run over the finish line, never walk it…or crawl it!
52. Smile for every camera in all races, especially the official ones
53. Say thank you to the race Marshalls, the drinks people and every helper in all races…race volunteers are the best
54. Wave to all the roadside supporters  and give them a smile or a thumbs up when they say how well you are doing
55. Sitting can kill you!
56. Runners need to drink more water
57. Run on the beach, just for the fun of it
58. When you want to stop…DON’T
59. Have two pairs of shoes on the go at once
60. Never wear anything new in a race…that  includes undies
61. To be an efficient runner you should include speed, strength and endurance into your running week
62. Try to get off the concrete, it’s the hardest on the body
63. 70% of runners injuries occur from the knee down
64. 60% or your weekly fitness should be running, 40% should be some other form of exercise
65. Land on the midsole of your foot…not the heel, not the toe
66. Shorten your stride…smaller steps are more effective than big ones
67. Hold your head high and look forward to where you are going (except in Cross Country running)
68. Just because you are a runner doesn’t mean you can eat and drink whatever you want, you still need to eat right
69. If you have an injury or aches or pains, your first port of call should be your doctor, they will assess and advise on the right course of treatment
70. Beginners runners should start out slowly, the slower the better, as slow as you can run
71. When puffed, don’t stop, blow out your dead air, three long slow breaths out, it clears out your lungs and lets you breathe normally again
72. Recover on the down hills...enjoy them
73. Wear sunscreen out there, and a hat
74. Get off the road sometimes and run in the bush, although make sure you don’t go alone
75. Don’t get obsessed with your running, it should be fun and you shouldn’t feel dead every time you are out there
76. Get your gear out the night before and put it beside the bed
77. Plan your daily runs, write them in your diary
78. Enter events
79. Make sure you have time to have a coffee after your run, often the only reason we are out there, is for the coffee afterwards!
80. Talk about your running, boast about it….runners are very modest, tell everyone how good you are and that you are a runner
81. Never Cheat on your runs, you are only cheating yourself
82. Running is more effective than diet and some medications at reducing your blood pressure
83. Running too much can make you sick- running over 80km a week, can double your risk of illness
84. When running your arms should move in the same direction as your legs, going forwards, not side to side
85. Long distance runners use their hamstrings more than another muscle group, so make sure you stretch all six of them after each run
86. 80% of cramps are just from not drinking enough
87. 1 in 80,000 runners die in a race!
88. Don’t sit or lie down after a run, keep moving, walk, cool down, stretch
89. When you are running, Ask yourself: "Can I give more?". The answer is usually: "Yes".
90. "Dehydration is the biggest cause of injury"
91. Obey all traffic rules when running, you are still a pedestrian
92. Check your posture when running, head up, eyes looking forward, shoulders back and down
93. Running takes energy, but them it gives it back, twofold
94. Tie double knots in your shoelaces
95. If running with music, only use one earphone, leave the closest ear to the road out
96. Always have a  big finish
97. Learn to love hills, they are not going anywhere, so you have to get over them, and they seem to pop up lots in running events
98. Don’t go out too fast, pace yourself
99. Eat foods that give you energy
100. Just get out and go for a run
101.