To Put it Briefly: Runners Tips and Tricks

Wed, 12 Oct. 2011 - 9:16 p.m. MT
Credit: ARA Staff - American Running Association

It's easy to forget the almost poetic simplicity of our chosen sport. Sometimes, it simply pays to get back to the clear-headed basics. The following are points to ponder, daily aphorisms with which we can hit the roads this spring, saying to ourselves, I’m going to remember this today.

To avoid air pollution, run in the morning.

If you notice the sound of your footfalls, your form is probably deteriorating. Poor form leads to injury, so try walking a bit; if it resumes, call it quits for the day.

Over rough terrain, drop your center of gravity by keeping knees slightly bent. This conserves energy and may prevent falls.

If you’re under the weather, do the neck check: you’re okay to run if symptoms remain above the neck. For problems south of the throat such as aches or chest congestion, skip the workout. Never run with a fever.

Patience pays off in a crowded race pack. Darting in and out to pass runners wastes valuable energy you’ll need later on.

For a better ice pack, mix 1 part rubbing alcohol with 2 parts water in a sealable plastic bag. The alcohol won’t freeze, thereby allowing you to contour the ice pack to your ankles or knees.

Eyes improve form: Look ahead to the horizon, not down at your feet. This brings your neck and back into alignment.

Increase mileage by no more than 10% per week.

Build your base for 8 to 12 weeks before adding speedwork.

Running near the shore is almost always cooler than a run on landlocked terrain.

To avoid recurring athlete’s foot, continue treatment for at least three weeks after irritation stops.

Lacing shoes too tightly can irritate the tendons that stretch over the ankle.

On marathon last legs, focus on microgoals—the next bend, the next tree—and forget everything that isn’t within sight.

It’s okay to lose your running partner on race day.

(The Complete Runner’s Day-By-Day Log and Calendar by Marty Jerome, 2006, Random House, New York, NY)

(RUNNING & FITNEWS^®February / March 2007 • Volume 25, Number 2)