10 Running Tips
For a Successful Runner

Here I would like to share with you some of the running tips and techniques I have picked up along the way, in my three exciting years of running injury-free.



While I'm at it, I'll pass on some of the advice from some of my running buddies who have recovered from injuries...what doesn't kill us makes us stronger, right! So without further ado, here are my 10 top running tips.

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1) Hill Training

Hill training is like the mis-understood step-child. Given time, you learn will to love it.

One way to get the most of your running workout is to hill train at least once a week. You can even try power walking up that hill, if running is too much. Nothing like a good hill workout to train tone the the thighs and butt.

For running tips and techniques on hill training, click here.

2) Run/Walk

Running wearing you out? Looking to get faster. Trying a technique of running and walking could be just the solution you're looking for.

To find out more about how a run/walk program can benefit you and get some running tips, check out my interview with Wendy Phaff.

3) Increasing your Overall Speed

Training Tips to Increase Your Running Speed

There are two training tips that will help increase your running speed.

1) Incorporate speed training into your run once a week. For details on this, check out this article.

2) Incorporate weight or strength training into your runs. Weight training is not just for people who want to get big and bulky. Rather. lifting a moderate amount of weight is very important in making you stronger and helping increase your speed. For tips on weight training for runners, click here.

Read more about the importance of strength training for runners.

3) Work on your running cadence.

Weight Tips to Increase Your Running Speed

I always heard that the more weight you loose (of course within moderation, the faster a runner you become). It makes sense, after all how many fast runners do you see out there that have more than about 5% body fat? And from a logical stand point, the less of a load you're carrying, the faster you go right?

Well, I'm now learning this concept first hand. As I loose weight, I'm becoming a faster runner. Now I don't recommend going on any kind of heavy diet while you're running. You need some fuel to burn. In order to loose weight, I don't eat less, I still eat pretty much whatever I want. But I watch a few things.

4) Running Shoes

Running Shoes comes number four on my running tips and techniques list because I cannot tell you enough how important it is to have a good pair of running shoes. I started and stopped running so many times because my ankles hurt, my knees hurt, my shins hurt, all because I didn't know about getting a good pair of running shoes. So to save you a lot of aches and pains, click here for tips on getting a good pair of running shoes.

5) Running Attire

Pretty much everyone has their own personal ideas of what does and doesn't work for running attire. But I will give you two important tips here.

First of all, the importance of a good bra, cannot be under-estimated. And here are some tips on the right kind of bra, whether you are big or small and even if you're taking nursing breaks during your runs.

Second, if you have a problem with chafing, you are going to want to look for certain clothes that will help you avoid the problem of chafing.

For anti-chafing clothes and other anti-chafing tips, click here.

6) Running Injury Free

Of course the most important thing is to avoid running injuries. For tips on that, click here.

But if you have been injured, it's ok, you're not out of the race, at least not permanently as long as you treat your injuries good and timely. Let's get you fixed up and get you running again good as new, maybe even better than new, how's that?...link coming soon.

7) Hydration

It is important to stay hydrated while you are running, but also to hydrate before your runs. For some tips on what and when to drink before during and after a run, click here.

8) Runner's Diet

As I experienced first hand the other day after eating a fried fish sandwich right before my run (NOT A GOOD THING!), the runner's diet is very important, not only what you eat immediately before during and after your run, but you are going to want to incorporate more of some foods and less of other foods into your overall diet.

I'm not talking about a strict diet, just some foods that are more helpful and some that are more harmful to your overall running health. Here are some tips for the ideal runner's diet.

9) Training Schedules

Training Schedules for the beginner, intermediate, slow runner, fast runner, 5k runner, marathon runner, nursing-stroller-pushing runner, motivated runner, tired runner...you name it, we'll find a schedule for you. I'm continually adding to the list of training schedules, but for now here are some training schedules for long distance running.

This eight-week training schedule is meant for an beginning-intermediate runner who is already in fairly decent shape and can run 4-6 miles comfortably. This is what I used a guide to train for my third half marathon in the middle of the scorching summer.

Thinking about running a full marathon? Here is a 21-week schedule for a beginning-intermediate runner.

10) Beginning Runner

Last but not least, if you are just starting out running, here is a whole section of running tips just for you. To find out what you need to know in order to get started running.

More Running Tips and Techniques

Beginner Running Tips Part 2

Tips for Running Moms

Treat and Prevent Chafing

Running and Weight Loss

Running in the Rain

Treadmill Running Tips

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