1. Keep steady on getting out there. Put yourself on a plan – there are good programs out there. The Chicago marathon had a really good one that my friends followed and I jumped on as well from Hal Higdon. Just increase your mileage as you go (one day a week ). I am of the “less is more” theory – don’t over train – again, steady…you want to “peak” on the run. No need to run the 26 miler, but run a 20 miler once or twice as the high point usually 3-4 weeks out. Follow a plan if you can get on one.
2. Set goals. Intermediate goals and final goals – Planning is good and sticking to that plan is good, but the goals for time help with your motivation to keep going because the more you do, the faster you will be and the better you will feel if you train right and don’t overdo. Also set your race goals – look at your training pace or last time you ran that distance, whether in a race or on a training run and set a goal that will push you.
3. Find a running buddy, friend or running club. Support is important from all of those around you when they realize how much it means to you to run to be in shape and meet your goals. Get a dog – – no really, he is my best running partner ever, gets me up in the morning and won’t let me sleep until we DO SOMETHING each day. Chester was my first and Oakley is the master of tapping me on the shoulder and getting me up and out there!
4. Listen to your body – drink LOTS of water – know what you can and can’t eat. Don’t over load, but don’t starve – eat normally and then as you get closer check the time of the race and know what will feel good in your body. This also goes for injuries, if something doesn’t feel right – IT ISN’T right. Shin splints, IT band issues. Rest & Tylenol (or Advil) is the best medicine – – hot tub, ice whatever it takes.
5. Know the difference between the mileage you are putting in. “Junk Miles” as my friend John likes to call them are great for base, but it is the long runs that will help you really get it done. Keep it all in perspective.
6. Always remember that you don’t always have to run to get in the miles / hours….. cycling, snowshoeing, cross country skiing and even hiking are good options as well to break things up.
7. Have fun- most importantly… Keep your eyes and ears open, listen to the outdoors, look around, breathe – (IN through your nose and OUT your mouth to regulate and get to your aerobic threshold).
“Running is cheaper than therapy” – from a singlet I bought at the Chicago Marathon expo.
