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*When building, do not add more than 10% each week to your mileage. This means that if you ran 20 miles last week, you should add no more than 2 extra miles this week. This may feel slow and tedious, but is the smartest way to build miles and avoid injury. Be patient and don’t jump in too quickly! Getting sidelined by an injury is never worth it.
*Running shoes only last for 300-500 miles. The biggest indicator is normally how you feel. When there starts to be more aches and pains it is probably past time.
*Have a few pairs of running shoes to rotate so your shoes have a day to decompress before running in them again.
*Not all runs should be fast. Easy/recovery days are so important!
*Don’t try new things the day of a race. Practice with your nutrition and even your clothes before race day.
*Just because your friend loves something does not mean it will work for you! And in that same thought, just because you love something right now does not mean that you might not change down the road. Everyone is different and your needs will definitely change over time.
*Find what works for you…nutrition, clothing, shoes, etc. This may mean experimenting and trying lots of different things. Don’t be afraid to try on lots of shoes. Experiment with different fueling strategies as well.
“Always keep the joy in running!”
*Learn to appreciate what a great things our watches are, but also learn to run without them. Allow yourself to “feel” certain paces. Become aware how your body feels at different paces. Don’t become a slave to your watch, just allow it to be a part of your toolbox.
*Be patient with yourself. Set big goals, but allow yourself time for growth and learning.
*Always keep the joy in running. Do it because you enjoy it! Find the ways that it brings you joy and make sure that you incorporate those things as often as possible. If that means running on trails….get to them. If that means running with friends, run with friends. Keep the joy!
*Change it up! Try a new route, a treadmill workout, trail running, running with someone new, etc. Variety is the spice of life! If you start to hate it, take some time off. If you still hate it, maybe you need an extended break. Most likely you will start to crave it very quickly.
Questions? We’d love to chat! Please fill out the form below and we will be in touch with you as soon as possible.