Just Run for 10 Minutes
Not feeling your usual run? Aim to log just 10 minutes (or 1 mile, whichever you prefer). If the issue is inertia, most of the time you’ll feel better after a warmup and want to keep going.
Make a Plan
Even if you’re running casually, scheduling your runs in advance can help maintain consistency. Look at the week (or month) ahead and decide when you’ll run and when you’ll focus on recovery or other commitments.
Better to Be Undercooked Than Overcooked
Piling on too many miles close to a race can lead to burnout or injury. A few rest days can often help get you to the starting line healthy and fresh.
Always End a Workout Feeling Like You Could Do a Little More
Leaving some energy in the tank ensures longevity in training. Save the all-out effort for race day.
Humidity Is the Poor Man’s Altitude Training
If you run in humid conditions, your body works harder to regulate temperature. This leads to improved fitness when the weather cools down, giving you an unexpected edge.
Don’t Try Anything New on Race Day
Stick to the routine you’ve practiced. Whether it’s your pre-run breakfast, shoes, or hydration strategy, race day is not the time for experiments.
Prioritize Refueling
Consuming a mix of carbohydrates and protein within 30 minutes post-run helps with muscle recovery. Skipping this step can hinder your long-term performance.
Don’t Waste Energy Up Top
Instead of clenching your fists, lightly cup your hands as if you’re holding potato chips. This prevents unnecessary tension and conserves energy.
Make Every Run Have a Purpose
Each training session should have a goal, whether it’s race-pace practice, endurance building, or recovery. Understanding the purpose helps avoid unnecessary miles or missed workouts.
Listen to Your Body
Some days, taking a rest or switching to an easy recovery run is more beneficial than rigidly following a training plan. Adapt based on how you feel to prevent burnout or injury.
