Running Tips from Hannah (that I got from my coach)
- Run because you want to. Don’t feel like you have to run. Run because you want to and not because you need to.
- Incorporate Speed. Whether it is through fartleks, striders, or speed workouts make sure to do speed work and not just distance. Speed is just as important.
- Striders. Striders. Striders. DO THEM. They’re not quite a sprint but they are faster than distance pace. They can be done before a workout or race or after a distance run. Mark out 100 meters and stride this anywhere from 4-16 times. Don’t reach when you do a strider. You want your stride to be short and quick.
- Lift. Strength training is important because you need a strong, stable upper body along with a strong lower body and legs.
- Core. A good core translates into faster times. Here’s a link for some great core exercises for runners. You can also visit my ab routine page for my typical routine.
- Drink water. Stay hydrated at all times. It’s important to drink at least 64 oz. a day. Stay away from soda!
- Eat healthy. Eat plenty of fruits, veggies, and protein. Stay away from too much sugar and processed foods.
- Set goals. If you have goals they are something you’re working toward. It gives you a sense of accomplishment upon reaching your goal. Write them down somewhere where you can always see them this way it will act as a constant reminder.
- Mix it up. There’s no rule saying you can only run. Switch things up. On days when you are too burned out to run, go for a bike ride, swim, climbing. Anything as long as you get out and get moving.
- Rest days. Days off are just as important as any other training days. It gives your body a chance to rest and recover from a hard week’s worth of running and workouts. Try not to just sit around and do nothing on rest days. Get out for a little and do something light that gets you moving. Make sure to stretch that way you can stay loose.
- Warm-up. Before runs or practices make sure to warm up adequately and to stretch. This will prepare you for whatever you’re about to do and can also prevent injuries.
- Cooling down. Especially after workouts it’s important to cool down. It gives your body a chance to readjust after working hard.
- Don’t overdo it. Don’t push yourself to the point where you can’t go for your run the next day. You want to make the most of a run but not overdo it.
- Wear the right attire. Proper running gear can help wick the sweat away from you and keep you warm, dry, or cool depending or the season.
- Invest in good shoes. This doesn’t mean you need to go out and buy the most expensive pair just make sure you have a good pair not a pair of $10 Walmart shoes. If you can try and go to a store that specializes in running because they can help you determine what type of shoe you might need and what would work the best for what you want to do.
- Keep a log. Write down your workouts and runs that way you can refer back to them later on. It’s also a good idea to write down other factors such as the weather and what route you ran on a given day.
- Plan ahead. If you know you’re running in an hour, don’t eat a huge meal. If you’re hungry eat a small snack or fruit. Check the weather the night before and then again right before your run so you can dress appropriately.
- Endurance. Gradually increase your distance and length that you run so that you can increase endurance. Don’t go from running three miles one day to ten miles the next. Work up to it.
- Be alert. On runs be aware of your surroundings. Be courteous of other people who might be using the sidewalk or road. Watch for cars. Even if you have the right-of-way, some people don’t always stop for runners.
- Breathing. Don’t forget to breathe. Focus on your breathing pattern and keep it steady and under control. In through your nose and out through your mouth if you can. If not, in and out through your mouth is fine you’ll just end up with a dry mouth.
What you put into running, is what you get out of it.