Training Tips for Running

Here are some general training tips for running successfully that I picked up along the way during my running "career".

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Set your goals. Determine what you want to achieve, and make a plan for reaching your goals.
Do a long run. A longer run on the weekend or every other weekend is very beneficial, especially for marathon training.
Find out. Read some books about running, and talk to other runners to find out how they train. Runners are usually more than willing to talk about what they do. Knowing more about training can make it more fun.
Run often. Try making it a habit of running every day, even if it's only short runs. Your body will become tougher the more you train.
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Hills.

Use a sports drink. If you run for more than 50 minutes, bring something to drink. I recommend using a sports drink like Gatorade, especially on longer runs. Why? Because it will make you recover quicker, and you will feel better.
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Stride rate. Don't bounce; use a short, efficient stride as if you are running on heap coals of fire. Count how many times you put down your right leg for 30 seconds, then multiply it with 4. Your stride rate per minute should be around 180.
Keep a training log. Write down what kind of training you are doing, and keep it as detailed as you like. After each season, evaluate your accomplishments and your training and try to see what works well for you and what doesn't.
Be consistent. Realize that big changes don't come fast. If you incorporate a new ingredient in your training, stick to it for a longer period. Remember that it takes years to develop your maximum ability as a runner.
Don't be afraid to experiment. If you don't seem to get anywhere, evaluate your training, and make changes. Maybe you are training too hard and need a break, or maybe you aren't training hard enough.
Eat, drink and sleep well. Stick to good habits here, and don't eat junk food too often. Use common sense.
Wear good shoes. Go to a good running store where you can get help finding shoes that are right for you. Replace your old shoes before they are totally worn out. I have experienced injuries because I was using crappy shoes. Be smarter than me!
If you get injured, take time to recover. Starting too soon will make the injury come back. Try using alternative training while recovering - biking, cross country skiing, swimming, water running are good alternatives.
You should be enjoying it! If you do something you like, chances are good you'll do better at it.

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