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After running regularly for about 25 years, I have only one tip: Force
yourself to step out the door. Once you’re outside, you’re golden.
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I
always brush my teeth before I run. It makes me feel fresh, energized, and
ready to go.
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When
I hit a big hill or a tough patch during a run, I pick a chorus from a
favorite song and sing it over and over until I’m past the hard bit. The
trick is to match my stride to the beat of the song. Also, the lyrics keep
my mind off my troubles.
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I
used to think wearing any kind of clothing was fine for running, but not
anymore. There’s nothing like good looking, high tech, super-comfortable
running gear to keep you rolling. You’ll feel like a runner, and start
acting like one, too.
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Near
the end of my runs, I swing by the house and hook up with my dog so he can
accompany me the last few miles. This way he gets his exercise, and I have
something to look forward to. And since he’s fresh, he helps me finish
strong.
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Last
year I bought a packet of small, smiley-face stickers from Office Depot. I
have six different colors-one for each fitness achievement-and I put them
on my office calendar after my workouts. A red face stands for speed work,
yellow for long runs, green for strength training, and so on. This way, I
can look at the calendar and immediately see if I’m covering all my
fitness bases each month.
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Everyone talks about eating bagels or bananas before a run, but I swear by
pears. They’re easy to digest, they don’t make me full, and they provide
all the energy I need in a race or hard workout.
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Whenever I’m lacking motivation, I think about how great I feel after my
runs. That in itself is the only motivation I need. (Corny, I know, but
it’s true.)
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My
absolute best motivator is the astonished look I often get from people
when I’m running at 5:30 in the morning or on really cold days (or both!)
Non-runners just don’t get it.
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If I
ever have trouble getting out the door, I tell myself I’ll just walk
instead. About 95 percent of the time, I end up running. I’ve become much
more consistent with my running because of it.
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I
plaster quotes, magazine ads, and photos all over a wall in my house
that’s totally devoted to running. Whenever I’m feeling unmotivated, I
look at my wall and remember all the reasons I started running in the
first place.
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Don’t compare yourself to other runners. The key to staying out of that
trap is to set goals that are realistic and attainable for you. Write down
your goals and keep them where you see them often (mine are by my computer
at work). More than anything, be proud! You’re doing what a lot of people
don’t do.
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My
favourite thing to do on a long run is to “ buy” a house-a really big
one-then decorate it top to bottom. It usually takes me at least 10 miles
to finish the decoration.
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I
like to do “cartleks” which are similar to fartleks. I jog slowly along a
road until a car passes me, then I pick up the pace until the next car
passes me. This workout is fun, varied, and really gets me fit.
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When
I feel fatigue setting in and I get out of rhythm during longer runs or
race, I start repeating the words “ tic toc” Invariably, after a minute
or 2 my rhythm and concentration return. Try it next time you feel out of
step.
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Because I run very early in the morning (5 a.m.), I lay out all my running
gear in the bathroom the night before. This way I know exactly where
everything is, and I don’t have to stumble around in the dark and wake my
husband.
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When
faced with a tough speed session, I read up on the workout the night
before, so I know exactly what benefits I’ll be getting from it. This
always boosts my enthusiasm, and assures me that the discomfort I’ll feel
is worth it.
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Add
an occasional theme run to your routine. For example, with my “school
run”, I run to every school in my area. I run a lap on the track, then go
to the next school, and so on. The options are endless. I’ve done park
runs, bus stop runs, gas station runs, and church runs.
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To
keep running for a lifetime, simply set yourself the task of running 15
times a month without concern for days of the week or time of day. That
works out to 180 runs a year. Since I started this technique, I’ve never
missed a workout because I’ve never really had one scheduled!
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I’ve
tried all the usual workouts, such as hills, repeats, and fartleks. Bit I
finally noticed significant improvement when I started doing 20-30 minute
tempo runs at slightly slower than 10K race pace. These make me mentally
and physically strong.
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To
spice up our speed workouts, my running partner and I race buses. We run
along a street where there are several stops. When there aren’t passengers
to pick up, the bus usually wins. But when people are waiting, look out.
We never know what to expect which makes this workout fun.
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During my marathon buildups, I like to do an occasional 5K or 10K race the
day before my long runs. This teaches me to run when I am tired, and I’m
always better prepared once I reach mile 20 in the marathon.
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My
tip comes in the form of a recipe. I swear by this refueling drink: 1 c.
spinach leaves, 1c.baby carrots, 1c. celery, ¼ c. parsley, 1 medium apple
(raspberries work too), 2 T. protein powder, 11/2 c. cold water 5 ice
cubes. Mix in blender until smooth, then drink. The recipe may sound
gross, but it’s packed with nutrients and tastes just fine. Of course, my
family says I would drink pond scum if it would help my running. They’re
probably right.
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Don’t ever miss a chance to train in really miserable weather, such as 30
below zero temperatures, torrential rain, or wind that makes the National
Weather Service issue “small runner warning.” You’ll feel great afterward,
and when races come along, you’ll be invincible.
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My
husband and I do our long run during the week instead of on the weekend.
That way, after it’s over, we’re sore and cranky at work, but come the
weekend, we’re feeling fine and are ready for fun with the kids.
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I
live in a rural area, but I keep in touch with several online running
“clubs” for motivation, information and encouragement. The RW Beginners
Forum and the Penguin Brigade have enlarged my running world so much!
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The
best way to get through a marathon? Smile as often as you can, especially
during the tough parts. It is really hard to have negative thoughts if
you’re smiling. Plus, people watching the race will really respond to you.
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On a
run or in a race, I always count down the miles, rather than count up.
When I have certain mileages left to run, I think of really fun runs that
are that long, and visualize myself on those runs.
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Long
ago I decided I would run at least a mile a day no matter the weather,
where I was, or how I felt. I haven’t missed a run since, and have done
several marathons along the way.
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I
run home from work several times a week, and always look forward to the
relaxing “commute.” Therefore, I’m more consistent. I’m home by 6:30, and
can have dinner ready by 7:30.
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I
throw a quarter into a piggy bank for every 15 minutes I run. I use this
money to buy CDs or other treats I wouldn’t normally buy for myself. Right
now I have almost $300 dollars saved.
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When
the first really cold day of winter hits each year, I always make a point
of putting on my running clothes, heading out, and saying: “Okay, Mother
Nature it’s just you and me. We’re either going to get along, or it’s
going to be a very long winter.” We usually make our peace, and I get
through the season just fine.
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I’m
a competitive runner, and I thought I’d seen my best times by the time I
hit 40. Then I jettisoned my 50 mile weeks, and went to 30+ a week. I also
incorporated lots of 400 repeats, did long runs on alternate weekends, and
took more recovery days. It worked. Since making the change, I’ve run
personal bests from the mile to the half-marathon.
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I
always used to get blister on my feet after long runs. Then I tried
turning my socks inside out so the seams didn’t rub against my feet. It
worked. I’ve been blister-free ever since.
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I
used to get blisters until I started putting sweatbands just above my
ankles to keep the sweat from running down and soaking my socks and shoes.
It looks a little odd, but no more blisters.
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I
keep a running scrapbook that starts with my very first race at age 8.
When I don’t feel up for a run, I just get out my book. Looking at all
those pictures of me in races and with my teammates reminds me how much I
love running.
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When
I take my two kids in the running stroller, I sometimes let them dictate
the pace. When they say “Go!” I run fast until they say “ Stop!”. This is
an excellent workout, as I never know when I’ll start sprinting, or how
I’ll have to do it. It also keeps them involved, so they’re happy to let
Mommy get in her run.
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After I suffered from heat problems near the end of the 2000 Houston
Marathon (I still finished!), my doctor said I needed more sodium in my
diet. So what’s my secret weapon? A can of Spaghetti-Os the night before a
race. This way, I carbo-and sodium-load at the same time.
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A
while back I found a great way to speed muscle recovery after my long
runs. Right after I finish, I stretch a little bit, then put ice packs on
my legs, and quaff a 24 oz. recovery drink. The next day, I’m completely
recovered.
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Before long training runs, I like to write “15-mile training run” (or
whatever distance I’m doing) on the back of an old race number, and pin it
to my shirt. The yells of encouragement I get are so motivating.
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Whenever I start a run, I focus on one thing: making sure I’m striding
properly. I think about landing softly on the heel, rolling forward, then
pushing off with my toes. Once I find the rhythm, my body takes over, and
my mind is free to wander.
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I
live in Minnesota, where the winters are long and arduous. However, I took
some pictures at the Twin cities Marathon this past fall (I ran it) when
the leaves were changing and the course looked beautiful. I now have the
photos taped to my closet door. This winter, they’re going to help me stay
focused on training for next year’s race.
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I
run cross country in high school, and my best racing strategy is to sleep
in my jersey! I know it sounds silly, but it works. When I wake up, I’m
raring to go, and feel like I’m already two steps ahead of everyone else.
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When
I run, I always try to remember the people who encouraged me. I think of
my mom, who bought me my first pair of running shoes when I couldn’t
afford them. The best tips I can offer: Be thankful, work hard, and
remember to pass the torch.
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