100 Mini Running Tips
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
Don’t run every day
Just get out and go for a run