Tips for Running and Making a Progress

Professionals prefer the first training session by a strength and weakness analysis, at the then align their goals and training intensities. The best way to make the whole writing: Build up a profile athletes and grade your performance in terms of speed, endurance, speed hardness, strength and technique. In addition, you note after each running session in your training diary the following points: intensity (heart rate and route), weather, duration, weight. On the way, you can compare your performance with each other, locate and rectify weaknesses.

Starting Out
10 Tips for Your Best Run Ever

1. Accept the challenge

“Everyone is an athlete. But some of us are training, and some of us are not.”
Dr. George Sheehan, runner/writer/philosopher

2. Shoot for this (at least)

“Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors.”
Dr. Kenneth Cooper, aerobics pioneer

3. Be a minuteman

“The biggest mistake that new runners make is that they tend to think in mile increments”1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles.”
Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4. Wear good running shoes

“Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.”
John Hanc, author of The Essential Runner

5. Think big (and wide)

“Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.”
Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6. Take the “talk test”

“The ‘talk test’ means running at a pace comfortable enough to converse with a training partners’”but not so easy that you could hit the high notes in an Italian opera.”
Runner’s Worldeditors

7. Listen to the rumbling

“If you feel like eating, eat. Let your body tell you what it wants.”
Joan Samuelson, 1984 Olympic marathon champion

8. Relax to the max

“When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.”
Dave Martin, Ph.D., exercise physiologist

9. Don’t crush the egg

“Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.”
Runner’s World editors

10. Make time for a quickie

“If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.”
Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

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