Most Important Tip for New Runners: Avoid doing too much, too soon. New runners often feel great starting a new training schedule or workout routine and want to jump right in! Doing too much too soon can lead to injuries. Start easy and increase your mileage by no more than 10% per week. You'll be injury free and happier in the long run.

Training knowledge that every runner wishes she'd known when she first started:

Shoes: Get new shoes! Iíve learned that even when I buy the best-made shoes at running stores and they feel and fit great, I must still keep a record of how many miles I have run in them. I make SURE to replace my shoes after every 300 miles regardless of how good they look.

Hills: I wish I had known how to properly tackle an uphill. Shortening my stride, maintaining a straight back, strong abs, and the same pace while keeping my eyes up has really helped me get over the top.

Distance: Twenty years ago I ran exactly the same distance all the time. I was running 3 miles for 5-K races. Now I love long runs and the speed work for the same 5-K races.

Water: Drink an adequate amount of water. It is amazing how much more energy a person has and how much further you can run when youíre hydrated properly.

Stretching: Before or after? Both - if you have the time! But, be sure to jog lightly for 5-10 minutes to warm up your muscles before you stretch. Stretching cold muscles can lead to injury, so warming up first is important. If you're pressed for time, wait and stretch after you run. Stretching after you run is more beneficial for your increased flexibility since your blood is flowing and muscles are warm. A good stretching routine will enhance your performance through increased flexibility and stride length.

Rest & Recovery: Rest and recovery days are important to your training schedule. Rest days should be spread out and not taken consecutively. Recovery days such as easy short runs, easy long runs, or easy cross training days should be just that, easy! Save your intensity for the hill workouts, track workouts, tempo runs, intervals, fartlek, and races.

Listen to Your Body: Pay close attention to what your body tells you. Listen to yourself honestly. If you've been fatigued or sore for several days in a row, then you may need to schedule in some rest and recovery time. Persistent pain for several weeks usually doesn't just go away. Usually, it gets worse. It is always better to deal with these types of problems as early as possible, rather than wait until they grow into something serious.

Training    |    Coaching

Cross Training    |    Flexibility    |    Safety

Strength Training    |    Tips for New Runners    |    Yoga

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