Train for the race.
This not only pertains to the distance but also to the
terrain. If the course is flat, train on flat surfaces. If
your course involves hills, focus on heavy duty rolling
hills.
If you want to run
fast, train fast. This includes incorporating weekly tempo
runs, i.e. 80% of race pace over two mile intervals, with a
one mile rest interval in between. Do this two or three
times during one session.
Wear a hear rate
monitor. Recent studies indicate that keeping your heart
rate in a "target zone" for a certain length of time is the
most efficient form of training. Buy a cheap heart rate
monitor. They break.
Give yourself plenty
of rest between intensive workouts. If you are too tired on
a day that your training program requires you to run, don’t
run! Remember the formula stress + rest = performance.
There is no
substitute for training. All the nutritional supplements in
the world won’t make up for a lack of proper training.
Stretch every day.
Be consistent and hold each stretch for the number of
seconds that equals your age. The older you are the longer
you need to hold a stretch. Stretching serves a number of
physiological functions including maintaining the length and
efficiency of muscle contraction. If you have difficulty
with this join a yoga class.
Alternate and change
your running shoes frequently. If you wear orthotics, bring
them with you when purchasing a new pair of shoes. Most
shoes are good for 400 miles or six months, whichever comes
first. Running shoes have a shelf life. Don’t buy running
shoes on sale unless you plan to use them strictly for
gardening. If you can afford it buy two pairs of shoes and
alternate them for each run. You will actually get more
mileage out of each shoe. Pull the insoles or orthotics out
of your running shoes after each run.
Don’t try to run
through an injury. If a pain lasts for more than 72 hours,
seek professional help. An ounce of prevention is worth a
pound of cure. (I didn’t think of that one).
Alternate your
running courses. Variety is the spice of life.
Train with a
partner. Misery loves company, especially on those long runs
when it is dark, cold, windy and rainy.
Eat to run. Most
studies indicate that a diet high in complex carbohydrates
and low in protein and polysaturated fat is the most fuel
efficient for high intensity exercise. Irrespective of what
a lot of runners like to believe, pizza is not a
carbohydrate.
Drink lots of water.
This flushes your system of toxic waste from exercise,
especially lactic acid. Abstain from alcohol the day before
a race. Alcohol robs your body of water.
Have fun! Pick
scenic courses. Enjoy the scenery. If you run the same
course two days in a row then run it at different times of
the day. Occasionally run your favorite course in the
opposite direction. You will be amazed at what you will see
and hear. Make your workouts a revelation!
