Running Tips

Here is a list of running tips to keep you on track. We all need reminders every now and then.

Whether you’re a newbie or an experienced campaigner, use these pointers to run well and run happy!

Gear
Safety
Running Together
Beginner Running Tips
Training
Running Injuries
Runners Diet
Tricks of the Trade
Racing

Photo courtesy of sebastien.b

Motivation
Running Etiquette
Tips from Women Runners

Gear Tips

• Running shoes are your most important piece of equipment. Invest in good running shoes that fit your feet and replace them regularly. Look at these running tips for choosing running shoes.


• For women our next essential is the sports bra. Choose a bra with good support, one that fits your shape and feels comfortable.


• Your running watch is a great training partner, especially if you're working out on your own. The basic ones give you splits and overall time. Others include heart rate, pace, distance, location and calories burned.


• Dress for the weather and your running will be more enjoyable. To combat the cold you’ll need: beanie, gloves, thermal tops and tights and rain jacket.


• In the heat, dress in light colors made with fabric that wicks the sweat from your skin. A hat, sunglasses and sunscreen are a must and are probably required all year round.


• Shop at WomenRunningTogether's Store for cool running clothes.


• For more running gear tips click here.

• Be aware of your surroundings at all times. Watch out for cars, bikes, dogs, skateboarders and uneven or slippery surfaces. Run on well-lighted streets and paths.


• Be seen and wear bright, reflective gear when running in poor light. On the road run facing traffic. Remember drivers have many distractions (cell phones, passengers, other cars, etc) and may not always see you.


• If you run with headsets, tune in but don’t tune out. Stay alert and think about running trails or roads with little traffic or jump on the treadmill.


• Carry ID when you run.


• Let family or friends know where you are running and how long you’ll be out.


• If possible run with others, especially at night.


• Run on the treadmill when it’s very hot, if there’s snow and ice or it’s dark. Here are some running tips for your treadmill workout.

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• Find a group to run with. Running is easier, safer, more fun and challenging with others. You’ll make new friends and get support.


• Join a running club or sign up for a local race or charity fun run.


• Check out your local running store for news on clubs, running groups and races.

• Visit your doc and get a clean bill of health before you start a program.


• Getting started can be the hardest part. Begin slowly with a walk and jog program. Aim to be consistent and schedule your workout into your diary.


• Let you're breathing be your guide. If you're breathing too hard when running, slow down or start walking. Focus on deep belly breaths and relax.


• Try to land on the ball (middle) of your foot and roll onto your toes. Running heel ball places excessive pressure on your heel leading to leg and back injuries. Here are some more pointers on proper running techniques.


• Subscribe to our Running Shorts ezine for more free advice.

• Always include a warm-up and cool-down, even if you are pressed for time. Start with some warm up exercises to get the blood pumping and muscles ready.


• Follow a specific training program for your distance and remember that one size doesn’t fit all. Adjust programs to suit your lifestyle, ability and how you’re feeling.


• Keep a running log to track your progress, monitor your health, stay motivated and reach your goals.


• Play with speed and add fartlek training to your runs. It doesn’t have to be complicated, run hard to the next street light, tree or fence.


• Add some running drills to increase your range of motion, your stride length and leg speed.


• Cross training can make your stronger and keep you running. Give your body and mind a rest while maintaining fitness through other workouts.

• Listen to Your Body. If you have sharp pain, soreness that won't go away or you're feeling very tired and grumpy think twice about running.


• Be patient and avoid doing too much too soon. That is, suddenly increasing your mileage, speed or hills.


• Hard/Easy. Follow your harder workouts (speed or long runs) with an easy day of gentle running or rest.


• Build in rest days and give your muscles a day off from running and they’ll get stronger.


• Ice is your best friend. It’s simple and it works. Apply ice after your workout to any niggles or sore spots. Better still if you run near a river or ocean, go for a dip after your run.


• Choose soft surfaces for your runs. Where you can, pick dirt roads over asphalt and asphalt over concrete (the hardest surface).


• Include stretching as part of your workouts, especially after you run. Tight and shortened muscles are more at risk for injury.


• For a workout with strength, flexibility and relaxation try yoga. This yoga for runners will get your started.


• Take your pulse daily. If you notice an increase in your pulse rate (5 to 10 points) this could be a sign that you're over training, fatigued or coming down with an illness.


• Here are some more running tips on injury prevention.

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• Good nutrition builds strong muscles and bones, gives you energy to run and keeps you healthy.


• To recover from a hard workout and get ready for the next, refuel your muscles as soon as possible. Choose foods rich in carbohydrates and include a little protein to enhance the recovery process. Click here for a list of good recovery foods.


• Stay hydrated and prevent fatigue and enhance your performance. Check out these tips for hydrating before, during and after your workouts. Along with water, juice and sports drinks, try lattes and chocolate milk.


• Some women runners train hard and have low-calorie diets and may stop menstruating (known as amenorrhea). Research shows women with amenorrhea have a two to four times higher risk of suffering a stress fracture. Click here for advice on this problem.


• As women runners we're more susceptible to iron deficiency. Plan your diet to prevent fatigue and run strongly. Use this list of foods to increase your iron intake. Or consider taking a simple iron supplement to help protect you from becoming anemic.


• Many women run to lose weight. Rather than a strict diet, learn how to eat healthfully and still include small portions of food you really enjoy. Try these twelve steps for successful weight loss and these tips on running to lose weight.


• Although vitamins and minerals are absorbed better by eating food supplementing your diet with a multi-vitamin may be useful.

• Good old Vaseline works wonders to stop the burn and skin chafing. Smear it where your skin and clothes may rub e.g. under your arms, between your thighs, on your feet or around your sports bra.


• Slick some Vaseline over your eyebrows to stop sweat and sunscreen dripping into your eyes.

• In the month before your big race get ready with a shorter, low-key event. It’s a chance to practice getting ready, pre-race eating, warming up, and taking in fluids and gives you a feel for racing.


• Stick to the tried and true. No new shoes, gear, different food or fluids on race day.


• Do your homework, study the racecourse and run it if you can. Check out the location of restrooms, packet pick-up, gear drop-off, aid stations and mile/KM markers.


• Arrive early and avoid the stress of last minute panic.


• Click here for more running tips on racing.

• Enter a race. Having a focus and a reason to train can keep you going.


• Support a women only event. There's something special about being part of a crowd of fit and fabulous women runners.


• You’re never too old to get moving. If you’re over 40 discover masters competition. It’s a great way to make friends, keep in shape, and stay healthy and meet new challenges.


• Keep learning about running, health and fitness. Be inspired by others journeys. Read books, running magazines and visit websites or blogs.


• Watch triathlon news for updates and other sports related reports.


• Try these additional running tips to stay motivated.

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• Most races rely on volunteers who've given up their time so you can compete. Show your appreciation and thank course marshals, timekeepers, those at the finish line, handing out medals, food and water.


• Support the runners you train with or race against. A “way to go” or “you’re looking good” lifts everyone's mood.


• Say hello to others when you’re out running. Some may ignore you but say it anyway.


• Share the trails and paths with bike riders, runners, walkers and dog walkers.


• Consider family and friends in your running program and fit your training around your loved ones’ needs.


• Realize non-runners (and even runners for that matter) may not be interested in all the details of your training and racing. It’s ok to share your passion but know when enough is enough.


• Try to give your competitors space. If you want to sit behind someone, run far enough back or to the side to avoid clipping their heels. When passing try not to cut in too sharply.


• On a crowded start line shorten your leg and arm actions to keep from tripping another runner or being tripped.


• When training on the track be mindful of other runners. After your speed laps move quickly from lane one to the outer lanes or the in field. Do your easy running in the outside lanes.


• Consider volunteering at a local race and give back to your running community.

Never think you’re too old, to try something new. Place no limits on what you think you can do. Have confidence in yourself and just push it for all it’s worth. Sabra Harvey

Have fun with it. Train with your friends. It’s nice to travel around the country together. Carla Melton

Begin slow and set a goal. Remember it’s a process. Be patient. If you can see it, you can do it. If you believe it, it will happen…so dream big!
Linda Quirk

My logbook is my best training tool. I look back to see what works, where I am and compare notes. It's taught me patience. When you're going through a bad period, don't let it mess with your head. We all have a bad day or even a year but that doesn't predict the future. Marie-Louise Michelsohn

During a track workout when I'm not reaching my goal times it's hard not to freak out. I'm getting a bit older, the body changes, so go with it. I have to keep reminding myself that I'm healthy and I'm doing something I love.
Kim Sheffield

To perform well I need a game plan. I’ve also learned, mostly the hard way, to run my own race. I know if I go out with a faster runner and I try to keep up, I’ll end up just blowing my race. Racing is 90% psychological and 10% physical. If my head’s not in the race, neither is my body. Mary Harada

Cross train. The body has to take a break; you can't keep pounding or you’ll get injured. Sharon Warren

You've got more time than you think. Our bodies have an amazing capacity to heal quickly if we treat them with respect. Dr. Cathy Utzschneider

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