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100 Mini Running Tips
- Don’t run every day
- Only increase your distances by 5% weekly or half to one km
- Never ignore a niggle…its telling you something
- Change your shoes over regularly
- Get some running coaching
- Train with a buddy (or LR)
- Run on the left (Australia)
- Be nice out there
- Always remember what you started running for
- Always have a Big Finish, even if you are running by yourself
- Listen to your coach
- Run fast one day a week
- Enjoy your running
- Drink more water
- Stay safe out there
- Run in rain , hail and shine- you never know what race day will throw at you
- Everyone can run, every runner can run a marathon
- Marathon training and snooze buttons don’t mix
- Run your own pace in a race, don’t slow down or run too fast just because you are running with someone
- Never look back, always look forward
- Don’t worry about your breathing, its the one thing you don’t have to worry about, its automatic
- To be a runner you need to run 3-4 times a week
- Never run less than 5kms, not worth putting the shoes on
- Run a marathon once in your lifetime
- Take a drink at every drink station, even if you just wet your lips
- Lazy Runner says there are two legal stops in running, drink and shoelace tie up, all other stops are illegal
- Going to the toilet on a run Is an illegal stop
- Run up hills
- Don’t eat a curry the night before a race
- Stretch after a run…not before
- Cross train...on your non running days
- Ice a soft tissue injury immediately, and then 10mins on 10mins off whenever you can
- You don’t have to buy expensive running shoes, but make sure they are running shoes and always get fitted
- Only run in running shoes (except if you are into barefoot running!)
- Skins are great
- Every now and again, run without your watch, get out there and enjoy the view
- Never enter an event you haven’t trained for
- You are not going to love running all the time, that doesn’t mean you give up on it
- Running is the best cardio exercise you can do
- Running is not bad for you
- For beginner runners, when you have to walk, walk for only one minute, then run again
- You don’t need a runners body to be a runner
- Do the Warwick Pentath once in your running life..it is such a great event
- Run in another country
- About one in 8 runs is a bad run...no rhyme or reason, it just is
- Chase someone
- Reduce speed and distances in Summer-Heat stroke can kill!
- Never run long distance runs without knowing where you can get a drink
- Take some money in your back pocket
- Set some running goals for yourself
- Always run over the finish line, never walk it…or crawl it!
- Smile for every camera in all races, especially the official ones
- Say thank you to the race Marshalls, the drinks people and every helper in all races…race volunteers are the best
- Wave to all the roadside supporters and give them a smile or a thumbs up when they say how well you are doing
- Sitting can kill you!
- Runners need to drink more water
- Run on the beach, just for the fun of it
- When you want to stop…DON’T
- Have two pairs of shoes on the go at once
- Never wear anything new in a race…that includes undies
- To be an efficient runner you should include speed, strength and endurance into your running week
- Try to get off the concrete, it’s the hardest on the body
- 70% of runners injuries occur from the knee down
- 60% or your weekly fitness should be running, 40% should be some other form of exercise
- Land on the midsole of your foot…not the heel, not the toe
- Shorten your stride…smaller steps are more effective than big ones
- Hold your head high and look forward to where you are going (except in Cross Country running)
- Just because you are a runner doesn’t mean you can eat and drink whatever you want, you still need to eat right
- 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
- Beginners runners should start out slowly, the slower the better, as slow as you can run
- 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
- Recover on the down hills...enjoy them
- Wear sunscreen out there, and a hat
- Get off the road sometimes and run in the bush, although make sure you don’t go alone
- Don’t get obsessed with your running, it should be fun and you shouldn’t feel dead every time you are out there
- Get your gear out the night before and put it beside the bed
- Plan your daily runs, write them in your diary
- Enter events
- 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!
- Talk about your running, boast about it….runners are very modest, tell everyone how good you are and that you are a runner
- Never Cheat on your runs, you are only cheating yourself
- Running is more effective than diet and some medications at reducing your blood pressure
- Running too much can make you sick- running over 80km a week, can double your risk of illness
- When running your arms should move in the same direction as your legs, going forwards, not side to side
- Long distance runners use their hamstrings more than another muscle group, so make sure you stretch all six of them after each run
- 80% of cramps are just from not drinking enough
- 1 in 80,000 runners die in a race!
- Don’t sit or lie down after a run, keep moving, walk, cool down, stretch
- When you are running, Ask yourself: "Can I give more?". The answer is usually: "Yes".
- "Dehydration is the biggest cause of injury"
- Obey all traffic rules when running, you are still a pedestrian
- Check your posture when running, head up, eyes looking forward, shoulders back and down
- Running takes energy, but them it gives it back, twofold
- Tie double knots in your shoelaces
- If running with music, only use one earphone, leave the closest ear to the road out
- Always have a big finish
- 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
- Don’t go out too fast, pace yourself
- Eat foods that give you energy
- Just get out and go for a run
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