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Category: Running Tips

So You Want to be a Runner: Basic Training

If you missed the first segment of the series, check it out:

So You Want to be a Runner: Starting Out

**All quotes from Women’s Health Magazine’s 101 Greatest Running Tips.

Basic Training

These are my favorite/most important things in my opinion from the tips listed at Women’s Health

21. Dare to be different (but not dumb)


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“In training, don’t be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive.” –Benji Durden, 1980 U.S. Olympic marathoner

I think this is so important because people tend to follow others when it comes to training. Or even follow training plans exactly, when they should be individualized. Don’t be afraid to mix things up and do what feels right for you. That is the most important thing to think about when it comes to running, do what feels good for you and in your comfort zone, especially if you are starting out.


23. Go for the goal


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“I believe in using races as motivators. It’s hard to keep on an exercise program if you don’t have a significant goal in sight.” –Bob Greene, personal trainer of Oprah Winfrey

This is great because I always hear runners say they love to run but only when they are training for something. Races provide motivation to continue training and gives you something to look forward to. Also, the feeling of achievement when you have finished a race makes all the training worthwhile and soon you just become addicted!


26. Build with care


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“If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy.” –Rod Dixon, New Zealand Olympian and 1983 New York City Marathon champ

It seems there are different types of runners out there. Those who just run when they feel like and what they feel like and then those who start running base mileage and want to do more and more such as speed and getting faster. The thing about this is that you have to “build with care” like this running tip says. If you start too fast or build too fast then you will come crashing down with an injury. Start small and add in mileage and build then once you are comfortable with your mileage one can add in routes with hills, or hill repeats and speed work like tempo’s, fartleks, mile repeats etc. But you have to be smart about when it’s time and have a smart goal for your workouts.


27. Look at the big picture

“Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance–and how to get it.” –Clarence DeMar, seven-time Boston Marathon champion and U.S. Olympic marathoner


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This one is really good advice in my opinion. I’ve always been told that running mid foot is the most efficient way to run, when doing cross country and longer distances. Then I was a sprinter and was told to be on your toes(yes I sprinted in high school, freshman year ha.) When really, everyone has their own way of running and their own form and it is incredibly hard and awkward to try and change. I know I’ve spent summers trying to run mid foot and heard/read things about barefoot running or dropping the heel of your shoes from this gal. I can’t tell you from experience if these will change your form and make you a better runner, but I can tell you that no matter how you run, if you just focus on the training and put it in, you will be a better runner and possibly the other little things will follow.


34. Ease it back


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“After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.” –Runner’s World editor

This is something I forget about when I am running alone. I come back from a run and immediately log my run/take a shower and get back to my life outside of running. I forget to just take time when I get back to catch my breath and stretch out. It’s something I’ve been really focusing on to do better at while I’m at school and I have, but when I come home I just want to immediately start hanging out with friends or doing other things.

Hopefully you have enjoyed these tips. The next segment is: Advanced Training


So You Want to Be a Runner: Starting Out


My mom actually sent me a link to Women’s Health Magazine’s 101 Greatest Running Tips.

Since it is almost the New Year, a lot of people will make resolutions like possibly

  1. Run a 5k
  2. Finish a marathon
  3. Become a runner
  4. or plainly just to start running

I know I made resolutions or goals to get PR’s. So maybe these tips will help us all to achieve what we want when it comes to running.

Obviously I won’t type out all 101 Tips, but I’ll give the ones I think are most important.

Starting Out

1. Accept the Challengeimage

“Everyone is an athlete. But some of us are training, and some of us are not.” –Dr. George Sheehan, runner/writer/philosopher

The biggest part of starting out is committing to running and making a plan. Having a plan, you’ll more likely stick to it, than just getting out and about whenever you feel like.

2. Shoot for this (at least)image

“Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors.” –Dr. Kenneth Cooper, aerobics pioneer

Starting out you want to start slower than 8-15 miles a week. But 8-15 miles a week should be your end result to just maintain fitness and feel good. I know when I first started running and when I first started helping people run it’s best to listen to your body and instead of mileage, think minutes or accomplishment.

When I say accomplishment I mean, maybe you run one night down to “so and so’s” mailbox, well try to get that far the next day or a little bit farther. Increase your ability each and every time.

4. Wear good running shoesimage

“Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.” –John Hanc, author of The Essential Runner

Ah, this is probably one of the most important tips. Good shoes! Shoes specifically for running. No, I’m not talking about your $150 dollar fancy Nike shoes you bought at the mall. Go to a running store and have them check out the way you run and put you into some shoes for your gait. Some may not be the prettiest, but they will keep you from getting injured. You don’t even have to buy them right there if they are too expensive. Write down the size, model and shoe type they were and then check out places like Running Warehouse or Road Runner Sports. They might have last years model or even a discounted this years model. Using the code CP15 also gets you 15% at Running Warehouse. Very helpful when buying shoes.

11. Follow Road Rule Number Oneimage

“Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” –Dr. George Sheehan

If you are running where there aren’t sidewalks, you definitely need to follow this rule. There have been a ton of times where I have been running and drivers are not paying attention. Running against traffic allows you to see exactly where they are and respond if they don’t see you.

13. Warm up, then stretchimage

“Try some light jogging or walking before you stretch, or stretch after you run. Stretching ‘cold’ muscles can cause more harm than good.” –Runner’s World editors

Stretching is EXTREMELY important. Especially if you are new to running. Beginners are prone to a lot of injuries because your muscles haven’t been used to that extent. So it’s important to stretch them out. Stretching after your run is the most important.

14. Stay “liquid”image

“Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.” –Dr. Alex Ratelle, former masters running great

Very important to stay hydrated. Your body and your run will thank you whether it’s hot or cold out, you need to hydrate!

Stay tuned for the other categories

  • Basic Training
  • Advanced Training
  • Hilly Running
  • Speed Training and Racing
  • Marathoning
  • Finish Lines

Or if you want to see the tips just check out the Women’s Health Magazine 101 Greatest Running Tips

**Tips and quotes are from Women’s Health Magazine, but the bold type is my own commentary to each tip.