Running For Yourself

I've been running for myself for years. Friends run with me and sometimes ask for tips on how to run faster or farther. Here are a few of my favorites.

1. Be consistent. I've gotten better results through consistency. Typically I run 5 or 7 days per week - sometimes twice per day. Keeping a log helps with consistency. Setting a target pace and using a watch also helps.
2. Be realistic. In my mid 40's I have come to expect a long recovery time from injuries. This has taught me to be humble. If I can't run a super-fast mile today, maybe I can work up to it in 3 or 6 weeks. If I push too hard now, I'll pay for a very long time.
3. Short stride. A long stride will burn out your knees. Keep your strides short and your footfalls quiet.
4. Be forgiving. Poor sleep, high pollen count, sudden weather changes, and time away from running all have significant impact on results. Training takes time - avoid harsh self-criticism when you are having an off day. A poor start followed by a strong finish is better than a poor start followed by an early quit.
5. Get strong. The single most helpful non-running activity I do is core work. This includes push-ups, sit-ups, and pull-ups. There are many core exercises to help running - find the ones that work for you and start a regiment. 3-5 minutes of core work every day before you shower is a great way to improve your running game.
6. Finish negative. Finish your training and your races at a pace 10% faster than your starting pace. Starting out too fast will ruin a race. This is known as a negative-split.
7. Go easy. You'll have bad days. You'll have good days too. Don't push so hard on the bad days that your next good days gets delayed. If the day is bad, throttle back and save your strength for the next day.
8. Run walk. Mix running and walking to increase your speed or your distance. I've done very long runs with 1/4 mile of walking for every mile of running.
9. Be bold. When you are feeling strong - push it. The last 100 meters of a 1/2 mile run is a great time to speed up. Even if I only pick up the pace by a little, I always feel good finishing with a kick.
10. Run for you. Yours is the pace that matters. Run your race at your pace and focus on your own goal.

There are lots of other tips that have helped me. These are just a starter.

Run well. 

Run often.