We believe that everyone who has the desire to run can be successful at running. All it takes is the right attitude, the right determination, and maybe a little help from your friends. Remember that success in running is not about how far or how fast you run, but how you feel about your run. Running is a journey, not a destination.

We know that the internet is full of tips for running, but we believe that the most important tip is to just keep putting one foot in front of the other.  There’s really no need to make it more complicated than that. So we hope that you can use some of these tips to simplify your running and bring it closer to your heart. That’s something that you can succeed at every day of the year.

How To Use The Site

Our tips for runners are organized by Categories and Tags.

Use the Categories links (to the right) to see  a list of article summaries under one broad category. You can then click on the title to read the full article. An article appears under only one category.

Use the Tags links (right at bottom) to select a more specific topic. The larger the size of the Tags link, the more articles we have on that topic. Each article can have one or several tags.

Running Tips For Beginners

This category is the best place to start if you are new to running. Beginner running tips are the most important of all, because they help you to get started right, stay motivated, and have fun.

• Beginners FAQ – Answers to your most frequently asked questions
• Getting Started – How to begin
• Good Habits -  Now is the time to learn good running habits

If you are a beginner, please don’t limit yourself to just these beginner tips. When you are ready, branch out and explore the tips from other categories (especially Fun and Motivation). Just don’t try to take in everything all at once!  The Beginner tips for running are plenty to get you started.

And even if you’ve been running for years, it never hurts to go back and review the basics with a “beginner’s mind”.

Topics:  Beginners FAQ |  Getting Started |  Good Habits

Body Care

Every runner needs to have a body in reasonable working order. Some of us might be working with a well-oiled machine and some of us with a bit of a rusty clunker, but it doesn’t matter! This category helps you to pay attention to the needs of your body, so that your body supports your running instead of sabotaging it.

Topics:   Nutrition |   Hydration |   Rest

Fun And Motivation

Like everything else in life, running is a Mind-Body-Spirit activity. Your body won’t get very far if your running becomes a joyless chore. Here you can find tips on how use other tools and resources to keep your running lively, effective, and fun.

Topics: Fun  |  Motivation  |  Goals  |   Partners

Distance Training

This category tackles some of the nuts and bolts of distance running. Here you will find an assortment of long distance running tips to help you achieve your goals. These include tips for running faster and tips for running a 5K.

Topics: Technique  |   Training  |   Breathing

Marathon Running

This category is for you Marathoners and Aspiring Marathoners. Here you will find specialized tips for marathon training and tips for running a marathon.

Topics: Marathon Racing  |   Marathon Training

Safety & Injury Prevention

Running is about taking care of yourself, and that includes staying out of harm’s way. The Safety category contains tips to help you avoid danger and prevent running injuries.

Topics:  Safety  |  Injury Prevention  |  Dogs

Shoes & Apparel

Tips on running shoes, apparel, and accessories.

Topics:   Shoes  |   Apparel  |  Accessories

Women

Almost all of the advice you can find on running applies equally to both women and men. Having said that, we still think it’s useful to have a category on running tips for women. After all, most men don’t need to worry about finding that perfect sports bra!

There is more than one philosophy on how do accomplish this feet (pun intended!), but what it comes down to is training the body to function comfortably at a faster pace. I often suggest for conditioning that you need variety in your workout because your body adapts to what you have been doing. Now, I am going to recommend repetition!

Interval Training

For the body to run at a faster pace, it will need to learn how to get enough oxygen to the muscles, which means training at the pace you will be racing. Since you can’t run at race pace for your entire workout, you need to take breaks in between your faster intervals.

For example, if your training day calls for a 30 minute run, try running every other minute near goal pace. That is, the pace you want to run for your next race. At first, your recovery minutes may be fairly slow, but as your body acclimatizes you can shorten these rest intervals, increase the goal pace intervals, or even keep the recovery pace closer to the goal pace. This gives the body a chance to adapt to running that pace.

Tempo Training

You also need to train the muscular system to react (move) at the speed you are hoping to race. Basically, this is called tempo training. One of my favorite ways of doing this is by running downhill intervals. Find a hill that is not too steep and at least 400 meters long. After you are thoroughly warmed up(especially important on this workout), you can run your first interval down slightly faster than your goal pace. Since it is downhill, it won’t feel that difficult, but your muscles are learning to contract at a faster tempo. Your recovery should be jogging back up the hill before your next interval.

I like to follow this workout (the next week) by doing it in reverse. Running the hard intervals up the hill (with quick steps) and recover by jogging down the hill. Here you are just working on the speed of your turnover. These intervals don’t need to be timed!

Training Diary

I’m sure you must be wondering how many intervals you should be doing. One basic rule of thumb is to time your “race pace” intervals, add them up, and the total should be close to your goal time for your race. Obviously, this will depend on the length of the race (5K vs. Mile vs. Marathon) and your individual conditioning.

For the best results from interval training you need to keep a training diary. Then, you can refer back to previous workouts, times, conditions, etc. so you can modify future workouts when you find the ones that are most effective for you.

Have fun and happy running!

-by Andre Kaokane

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Invest In Quality Shoes

Your shoes are the most important item of running gear that you will own. So don’t skimp on them! You may not know right away what a “quality” shoe is. It is not necessarily the most expensive shoe on the market. The most expensive shoes tend to have a lot of bells and whistles that you may not really need.

A quality shoe is one that you have put some time and effort into selecting. The more you know about your foot type, and how the specific features of a shoe meet your particular needs, the more benefit you will receive. A good match between you and your shoes will go a long ways toward providing you with a happy and healthy running experience.

Know Your Foot Type

To match the correct type of running shoe to your feet, you must determine which category you fall into:

• Neutral
• Over-Pronator
• Supinator (Under-Pronator)

A website like Cross Country Running Shoes 101 can provide you with more information about the different types of foot motion, and how to tell which category you fall into.

Visit A Running Shoe Store

The internet is a great place to research and learn all about the different types of shoes. So by all means, click away and do your homework! But you don’t want to purchase your first pair of running shoes over the internet. That’s because there’s no substitute for expert advice. The staff at a specialty running shoe store can ask you the right questions, and determine your foot type by watching your foot motion as you run on an electric treadmill. They will be able to provide you with the best recommendations on which shoes are right for you.

After you have already worn out a great pair of shoes and the time comes to replace them, then you can consider buying them online. By that time you will already know which model and size works for you.

Break In Your Shoes

No matter what, do NOT buy that new pair of running shoes for tomorrow’s race! Your blisters and damaged feet will  remind you of your folly for a long time after you cross the finish line. Expect to run 100 miles (160km) in a pair new shoes before you wear them for a race or a long-distance workout.

This means, of course, that you will need to purchase a new pair of shoes well before the old ones are completely shot. Then you can wear the newer shoes for your shorter workouts until they are broken in.

Replace Your Shoes Regularly

The cushioning (shock absorption) in running shoes is designed to absorb the impact shock of 2.5 to 3 times your body weight as your foot strikes the ground. But the cushioning breaks down over time. When the shoe is no longer able to do its job effectively, the time has come to buy a new pair.

A good rule of thumb is to replace shoes after 500 miles (800km). A top-quality cushioned shoe might last 800 miles (1300km) if you are a runner with a lighter frame, or last only 350 miles (550km) if you have a larger frame. But the longer you run in a worn-out shoe, the more stress impact your body will accumulate and the sooner you will sustain an injury. It’s better to retire the shoe. You can still use it for walking and any non-running activity.

You can find more tips for running shoes in the Shoes category.

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And communication is a two-way street. To be a good runner, you need to tell your body what to do. But it’s equally important to let your body tell you what to do. And for that to happen, you must learn how to listen to your body.

This is one lesson that seasoned runners can forget quite easily in their pursuit of a better time or a winning race. So always remember that it’s faster in the long run to achieve your goals by listening to your body instead of ignoring it.

“Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.” -Dr. George Sheehan

Signs Of  Over-Training

We always seem to want to run faster or better or farther. So, in our enthusiasm, it sometimes happens that we push things a little too far and over-do it.  When that happens once or twice, there’s nothing to worry about.

But when we make a habit of pushing ourselves past a certain point, then it’s time to stop and ask a question: Do we really know better than our body does?

Be on the lookout for the following signs of persistent over-training:

• Colds or chronic fatigue
• Lack of interest in training
• Cold clammy sweats during running
• Pain in joints, muscles, or tendons
• High morning pulse

If you notice one or more of these signs on a regular basis, then stop and try to figure out what your body is telling you. Take the time to rest, adjust your program, or do whatever it takes to bring your body signals back to normal.

Morning Pulse

Your morning pulse can be one of the most effective indicators of how your body is reacting to your training. (There are also methods to use the pulse during your training, but that is more a training technique.)

The pulse is best measured in the morning upon awakening. Lie in bed and take your pulse before you get up, then note it in your running log (another good reason to keep a log!).

It takes several months of training to establish your baseline pulse, because as your fitness improves, your pulse rate keeps dropping. But at some point, usually after four months or so, it will hit a plateau and remain fairly constant.

If your morning pulse is ten or more beats higher than normal, it could be a sign that you have not yet recovered from your previous runs or races. You should let the pulse guide you, and take a day or two off until your pulse returns to normal.

You can find other running tips under the Body Care category at right.

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Beginning Program

For most people, it helps to have a plan or a guideline for the first few months. A good plan will help you to stay motivated and prevent you from over-doing it.  Running too far, too fast, or too often can make you sore, burn you out, or cause an injury. So always keep in mind the “golden rules” when you are first starting out:

• Alternate walking with running
• Run slowly (conversational pace)
• Gradually build up to a 45-minute run-walk
• Strive to go out 3 times per week (with a rest day in between)

If you don’t feel like following a strict training plan, then feel free to modify the details this section, depending on your needs. As long as you follow the basic principles above, you should do fine. There are many good beginning runner plans out there, and you should be able to find one that works for you. Here is an example of a popular and effective starter plan:

This plan takes you along from a 15-minute workout to a 45-minute workout. That’s tremendous progress! It’s enough progress to get you ready to run-walk a 5k race, and that’s quite an accomplishment.

Focus On The First Three Weeks

It takes about three weeks for a new habit to become established. After that, your mind and body become accustomed to the new routine and will begin to adapt. You should find that week four is noticeably easier than week one! So focus now at the beginning, and take the time you need to start forming your new good habit. After awhile it will become a regular part of your life. You may even start to miss it

Stay On Track

There are lots of ways to stay motivated – you can use these running tips to get started:

• Find a running partner.  Help each other get through the tough spots. You will be amazed at how much you will help each other.
• Sign up for a race.  Right now. It’s not too early! An upcoming race is a powerful motivator (especially if there are race fees involved).
• Go online and connect with other beginners in running bogs and forums. You could even start a blog yourself!
• Buy a good pair of headphones for running to keep you moving to the groove.
• Visualize the new you in ten weeks: fitter, thinner, stronger,  whatever your goal may be. You can and will be that person.

More running tips for beginners can be found under the Beginner category, and more motivation tips under the Motivation category.

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Start developing good habits right now.

Today is the day to start one good habit. Don’t try to learn ten new habits all at once, that’s too much. If you concentrate on just one or two at a time, then before you know it, you will have a whole collection of good habits under your belt. And good habits equals a good runner who is healthier and happier about his or her running.

Here are three good habits to get you started.

Warm Up

Always take a few minutes before your workout to warm up.  A warm up means that you start moving your body around as a preparation for your workout. It’s your way of waking up the body and letting it know that it’s time to start working soon. That way, the legs and heart  have some time to adjust properly and there is less of a shock to the system.

For a beginning runner, a good warm up might be five minutes of easy body movements that could include: walking, arm and torso motions, simple knee bends or squats,, forward bends, a couple push-ups, deep breathing, and visualizations of your upcoming workout and what your goal is for today.

One thing to avoid is any deep stretching. Stretching cold muscles can cause more harm than good, and is a leading cause of injury. So save the stretching for the “cool down” after your workout.

By developing a good warm up habit, you will:

• Protect yourself from injury
• Get a more efficient workout
• Prepare and focus the mind for the workout

Cool Down

The corresponding good habit to the warm up is the cool down. A cool down means that you gradually taper off your activity after a workout. It’s exactly like a warm up in reverse, except that now you include some stretches. It’s your way of telling the body that the work is done for today, and it can go back to normal.

A good cool down for beginners might be five minutes of easy body movements that could include anything you did for warm up. However, you should always include some stretching of the hamstring, calf, and thigh muscles.

By developing a good cool down habit, you will:

• Improve recovery rate
• Reduce muscle pains
• Promote flexible muscles (which avoids injury)

So for example, if you have a 30 minute workout planned for today, the real time you will need is at least 40 minutes to include your warm up and cool down.

Rest Days

Most people take up running to improve their fitness level. But your actual improvement in fitness happens during the recovery phase, not during the workout phase. Recovery is when your body heals, adjusts, and incorporates the changes caused by the stresses incurred during the workout. To put it simply – no rest, no gains.

That’s why you must take a rest day in between workouts. A rest day means a day off from activities that require running. You don’t necessarily need to spend it sitting on the sofa eating ice cream, you can still do yoga , go swimming, or ride a bike.

By developing a good rest day habit, you will:

• Make faster progress toward your running goal
• Avoid burn out from too much running
• Find it easier to stick to your program

These three good habits are just to get you started thinking in the right direction. You cans find more running tips for beginners by clicking the Beginner category to the right.

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Question #1: How fast should I run?

Beginning runners benefit most by easy running, which means running at a “conversational pace”. This means going at a speed where you can run and carry on a conversation at the same time. A conversational pace is pretty slow, so don’t go off too fast!

The point here is that you are only just starting. It takes a few months to build up your strength and endurance, which you need to run for a long time without injury. Keep your eye on the big picture. You want to stay “in the running” for a long time. The speed can come later, if you want it to.

Question #2: How far should I run?

It’s better for a beginner to think in terms of how long, not how far. Forget the mileage for now. Just run for your allotted number of minutes, celebrate, and call it a day. If you want to start following a program, then it should guide the number of minutes you run, not the number of miles. Later on, you will have plenty of opportunity to rack up the miles.

Question #3: Is it OK to take a rest when I am running?

Absolutely! Don’t be embarrassed if you need to stop running and catch your breath. It’s fine to stop running and walk for a bit. Then when you feel like it, run for a bit more. The main thing is to keep walking if you can.(If you really do need to sit down, then it’s time to stop your program and check with your doctor.)

In fact, the most effective beginner programs involve a combination of both running and walking. Run a little, walk a little, and repeat. As time goes on, you will find that you feel like walking less and running more. Just remember Question #1 and keep it slow!

Question #4: Do I need special clothes or shoes?

No, not right now. If you have sneakers, socks, pants or shorts, and a shirt, then you are ready to get off the couch and out the door! For now, anything sporty, funky, or fun will do.

However, your shoes are very important to your overall comfort and safety. The first specialized purchase you should make should be your running shoes. It’s best to visit a running store and have your foot type established. Then you will know the proper type of running shoe to buy.

As you continue running, you can acquire better apparel over time, if you like. If a snazzy new jogging suit inspires you to get out the door and be seen running, then definitely go for it! Just remember that your shoes are the most important purchase, so they should come first.

Question #5: What else do I need to know before I start?

Talk to your physician if you have any concerns at all, especially if you have health issues such as problems with your heart, weight, or breathing. It’s better to be safe than sorry!

Be gentle with yourself and take it easy. If you feel pain, stop! Running shouldn’t hurt and you shouldn’t hate it. Remember the reasons you want to run and the changes you want to make, and let them inspire you to carry on – one step at a time.

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Build Core Strength

Of course, all runners should have strong core strength. But in cross country, it is particularly important because of all the different adjustments in body position required to compensate for the uneven terrain. It is particularly important when running uphill.

Run Uphill Efficiently

Rather than charging uphill with huge powerful strides, it is much more efficient to use a different technique. Use shorter strides with a quicker turnover, in order to preserve your momentum without slowing down or speeding up.

You should also focus on running tall. If the hill is steep, you will need to lean into it to maintain an upright posture. But don’t bend forward at the waist, which causes the hamstrings and glutes to do extra work in order to compensate. Instead, visualize a string drawing you up from the ankle of your push-off foot, all the way to the crown of your head. Work on building core strength, which will help to keep you upright instead of bending at the waist.

An uphill section of a race is not the time to try to charge forward and put distance on the other runners. Oxygen debt is not pretty, and it does more harm than good. If you really want to put some distance on the competition, save it for the downhill.

Change Gears Smoothly

Hitting the top of the hill does not mean letting up after the hard work of going up the hill. The effort and momentum must be maintained, up over the top, and onto the flat or downhill. You do this by finding a rhythm and focusing on leg turnover, taking care to avoid over-striding. Keep it all together by taking some deep breaths and don’t lose your momentum.

Master The Downhills

Contrary to popular belief, running downhill is not the easiest thing in the world to do. It takes training and practice to master the correct technique. Your goal is to harness gravity and use it to propel you forward, without spending your own energy. In other words, do not go sprinting downhill!

You must train your legs to accomplish a quick turnover while staying relaxed and not expending energy. You must also avoid holding back and braking too much. Let your legs fly while staying in control.

The great advantage to running a good downhill is that you will gain greater distance compared to running a good uphill. This is simply because of the much quicker pace going downhill, as well as the fact that uphill running burns far more energy than downhill. If you do not train to run downhill well, you will be easily out-distanced by someone who has mastered the technique.

Happy Cross Country Running!

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Speed Bursts

Run together as a group for the first few minutes to warm up. Then at an agreed-upon time, anyone who feels like it can break out in a burst of speed. The burst can be done for a certain time (30 seconds) or for a certain distance (to the end of the road). After the burst is finished, the “bursters” jog back to rejoin the group that is running steadily. Run together as a group for five more minutes, and then repeat with a new burst of runners.

Out And Back

An out-and-back run lasts for an agreed-upon length of time, say 30 minutes. Everyone starts out at the same time along a fixed route, like a bicycle path or a trail. Each runner goes at his or own pace, so the group will start to separate. At the halfway time (say 15 minutes) , everyone turns around and heads back to the starting point. The faster runners, who have gone further, will start to “sweep up” the others on the return route, so the group will gradually re-form. The entire group will then reach the original starting point together.

Runner Parties

You can add a party to any group run as a way to socialize and get to know the other runners. It’s a great incentive to participate in the group run! Any party theme will work – barbeques, picnics, tea parties, you name it. Even weddings have been designed with a group running theme (see fitness favors for wedding). Just be careful not to overload on the junk food, or you might have to go for another group run after the party!

Single File

The whole group runs single file about 5 or 10 meters apart. After a few minutes, the last person runs to the head of the line. Then, the cycle repeats and the new last person runs to the front of the line. This cycle can continue for a set time period, or until everyone has had an agreed number of turns. It’s a fun way to incorporate some individualized speed work, as each person can run to the head of the line at his or her own pace.

After The Workout

After your running workout, if you need some extra work on your abs, check out an ab vibrating belt. Now toned sexy abs are possible for all body types, thanks to the ab vibrating belt, which makes it very easy for any runner to achieve better abdominal muscle tone.

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Keeping Your Pace

One of the most important marathon running tips is keeping your pace. Start too fast and you will hit the wall and you will be lucky even to finish. Starting too slow is a better option, but you will be left wondering, “What if?”

So how can you determine what your pace should be based on your condition? Try this workout, and you will get a pretty good estimate of what you are capable of.

The 10 x 800 Marathon Workout

If you think you can run a 3:30 marathon, then try running 10 repeats of 800 meters on the track. Each 800 should be 3 minutes and 30 seconds. Recover for 3 minutes and 30 seconds. And repeat. If you are shooting for a 4 hour marathon, then your 800 repeats should be 4:00 minutes (with 4 minutes recovery). It’s that simple! Yes, it also works for a 2:09 marathon, as well as a 5:30 marathon.

Determining Your Workout Pace

If you are not sure what pace you can hold, then start with your best guess and give it a try.

If you can’t do all ten at pace, your intervals need to be slower. Do all ten and still have plenty of energy? Cut the intervals down. You may have to change the workout several times over a two or three week period until you arrive at a workout pace that you can hold consistently. You should try to do your last 10 x 800 workout about two weeks prior to your marathon, but by then you should have a good idea what pace you should be running.

A Great 5k Workout Too

This method only works for the marathon because of some strange mathematical coincidence. But just doing the 10 x 800 workout on the track is great training for a 5k race as well. Just don’t try to determine your 5K race pace from the workout times!

Read more tips for running a marathon.

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