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Running Tips  for Training,

Race Day & Afterwards

Preparation & Injury Prevention:

Run in good running shoes made for your foot type.  Try Absolute Fitness Website located in Latham (the sneaker fitting experts).

Shop at a specialty running store for the proper fit....usually ½ size bigger than you normally wear.  You want about ½" of space in front of your toes

Rotate a few pair of sneakers, similar brands or models

Only put about 350 miles on each pair....heavier individuals even less.  If you start to have knee, hip, ankle, calf or low back pain, sometimes it's due to old or ill-fitting sneakers

Don't tie your sneakers too tight, your feet swell a bit once you get going....hence, the need for the bigger size

Wear good quality, moisture-wicking socks & clothing...socks will cost about $10/pair, but worth every penny!

Wear reflective materials if running at dawn or dusk

Run against traffic

When running in cold weather, dress so you are chilly when you start out, you will warm up as you go

Take in fluids regularly...approximately every 20-30 minutes...even in cold weather, more if it's hot or you are a heavy sweater

If you plan on running for more than 45 minutes, eat something 30-60 minutes beforehand for fuel

When your body shows significant signs of fatigue, take time off!

Only increase your overall mileage and/or length of long runs by 10% a week

Mix up the length & frequency of your runs from week to week

Vary the intensity of your runs...some fast, some slow, some intervals

Pick different routes...the same crown on the road will sometimes injure your ankles & knees

Choose different terrains...some road, some trail, some treadmill

Beginners, don't run 2 days in a row until you know your body can handle the added stress

Alternate hilly & flat runs

Add weight training...upper body strength really helps when running.  Pumping your arms is a key element

Keep up with your crosstraining...bike, Stairmaster, hiking, elliptical, etc....it all helps

Warm up before each run...walk a bit first

Cool down after each run....walk here too

Stretch, stretch, stretch after each run

While running & training:

Have a plan before you start your run.....run a tenth of a mile/walk a tenth for a total of 2 miles, run for 3 minutes/walk for 1 for a total of 30 minutes, run to Grandma's without stopping.  Whatever it is....push yourself and stick to it

One trick...do an out & back course.  Go beforehand in your car and place water at the turn around spot so it forces you to go that far to get it

Lean forward slightly, keep your body erect, don't slouch...especially when you get tired

Keep your upper body relaxed...especially your traps & shoulders

Don't take long steps, faster steps are better...fast leg turn over

Push off with your toes.  Use your ankles, glutes and arm pump to propel you forward...think pushing each leg in front of you, not pulling each leg

Make sure your hands don't cross past the middle part of your chest (don't let your torso twist)

Keep hands loose as if you're holding something delicate between your thumb & forefinger

Keep your elbows at roughly a  90° angle

Keep face relaxed...don't clench your jaw (sometimes harder than it sounds!)

When running uphill, keep your leg turn over fast and pump your arms....keep your torso straight and bend slightly at waist (you're "leaning" into the hill)

After cresting the hill, take a few very deep breaths before you pick up the pace again

When running downhill, DON'T take longer strides...that is like putting on the brakes with each step (causes shin splints, too).  Lean slightly forward and use very fast leg turn over & arm pump and let your legs try to keep up with your upper body "falling" down the hill

Click here for tips on preventing shin splints

Breath in a rhythmic manner...4 in, 4 out or 2 in, 2 out....whatever feels comfortable

Every few breaths, take in a deep breath....get as much oxygen in as you can.  Think getting air into your lungs, not your stomach

Every once in a while, run with your arms by your sides and shake them out for a few steps....gives your arms a brief rest

If you notice your upper body getting tight, flex your hands for a few seconds...spread your fingers out as far as you can, feel your palms stretching too.  This should help relax your upper body

If you start to feel like you need to walk, pick a spot up ahead and push yourself to make it to that spot.  Have a plan ahead of time on what to do when you get there....walk 20 steps, walk 1 minute, whatever applies to your current training goals

When you do take a walk break, use it to stretch your neck, shake out your arms, lift your arms over your head to stretch your back, and walk slow enough to catch your breath, but not too slow

If you get a side stitch, take in as much air as you can then blow it out slowly.  When you feel you let it all out, let out even more at the same time you bend forward.   Repeat this a few times.  If it doesn't go away while running, stop, walk and do the same.  Side stitches are usually caused by your diaphragm in spasm

Days before a race:

Two nights before a race is the most important night's sleep, so focus on relaxing that night & sleep well

What you eat & drink the days before a race are extremely important...so eat a balanced diet and drink lots of fluids

Don't eat something new/different the day before or day of a race. 

The day before a race, don't do anything.  Lay around, watch a movie, don't run, don't lift, don't go to the mall shopping...you need fresh legs the following morning.  Some people take a leisurely walk, but for a very short time, then stretch and rest. 

Day of the race:

RELAX, don't get yourself all worked up and nervous....you will lose a lot of unnecessary energy!!  There is absolutely nothing to be afraid of.  No one will make fun of you.  No, you won't be last.  No one cares if you have to walk.  Runners are extremely friendly & supportive....to everyone!

Drink fluids, but don't drink too much or you'll have to "go" in the middle of the race

Don't shave (anything) the morning of a race...you will sting and/or chafe when you sweat or when clothes rub you

Wear clothes & sneakers that you've worn before under the same conditions, (same distance and temperature)

Don't use lotion the morning of a race if you perspire a lot...deodorant is a must though!

Please don't wear perfume or cologne!  Not a nice thing to do to other runners

Tie your shoes in double knots

Use the rest room just before the race

Bring tissues, (some bathrooms run out of toilet paper). 

Girls, tie your hair up so it stays up....you don't want it falling in your face ½ way through the race

Have a realistic finishing time, along with a wishful goal

During the race:

Again, RELAX!  The entire experience will be more fun if you do

When you're standing at the starting line, visualize yourself running a comfortable race & crossing the finish line feeling good

Start toward the back of the pack if this is your first race.  Faster runners up front, intermediate runners in the middle, walkers in the back

Don't start out too fast....beginners biggest mistake!!

Save your energy for the last ½ of the race

To force yourself to run faster, pick a person ahead of you and try to catch them...pick people off one by one

Don't run 2 or 3 abreast with your friends...other runners can't get by you safely

If you are passing someone where it's tight, say "on your left" or "on your right" so you don't bump into each other

The subject of spitting has to be addressed....IF you do need to spit, make sure you are on the edge of the crowd, look behind you to make sure there's not someone right there, then spit off to your side as discreetly as possible

Makes me gag to think about it, but the above also applies to blowing your nose

When you get tired, REALLY concentrate on your breathing & form, and push off using your ankles & calves

If you do have to walk, stay off to the side so other runners can get by easily

At the finish, stay in line.  Tear off the bottom of your number and give it to the volunteer at the end of the finish area (the chute).  If they use the chip system, take that off your sneaker and hand it in

After the race:

Feel proud that you finished...regardless of your time!

After you go through the chute, grab a bottle of water &  keep moving, even if there are friends and family looking to congratulate you

Go for a cool-down walk & drink your water

Find a comfortable spot to stretch, relax & socialize for a bit.  Let your heart rate come back down to normal

Get some more to drink & get something to eat.  There are always awesome goodies at the races!  If it's really hot out or you sweat a lot, something more than water, like Gatorade, is better

Award ceremonies usually take awhile to organize, but it's worth the wait even if you don't' think you'd get one....you NEVER know!  Also, it's very inspirational to see the people that can run so fast and to hear their finishing times and ages

Enjoy the entire experience from beginning to end!!

Need help starting out??      link to:  Running Program Help