Advice for New Runners
Eliminate Barriers
To make running accessible, remove potential obstacles:
- Wear properly fitted shoes to prevent injuries like sore knees, back pain, or blisters.
- Learn how to fuel and hydrate effectively to avoid fatigue, even on shorter runs.
- Start slow with a mix of walking and running, such as alternating 30 seconds of each.
Tips for Runners Looking to Improve
Progress with Workouts
To level up, add variety to your runs:
- Include hill repeats to boost strength and performance.
- Make three days a week your key training days:
- A speed workout.
- A threshold run.
- A longer run.
Start with short intervals and gradually increase intensity.
Advice for Runners Recovering from Injuries
Take It Slow
Recovery requires patience, even for elite athletes:
- Begin slower than you feel ready for and avoid rushing back too soon.
- Progress gradually to ensure full recovery and reduce the risk of reinjury.
When to Consider Working with a Coach
Signs You May Benefit from a Coach
You should consider a coach if:
- You’ve done a few races but aren’t seeing improvement.
- You’re experiencing recurring injuries.
What to Look for in a Coach
Choose a coach who:
- Provides flexible training plans that fit your schedule.
- Offers group sessions at convenient times and locations.
- Can help you stay consistent and motivated, especially in the early stages.
Goal-Setting Wisdom
Focus on Flexibility
Be adaptable with your goals:
- Pivot to a different race if unforeseen circumstances arise.
- Have multiple goals for the year to avoid burnout or disappointment.
Set Process Goals
Process goals can keep you motivated, even if time or age goals are missed. Examples include:
- Running four days a week.
- Attending all speed sessions during a season.
- Stretching every day to maintain flexibility.
Number of Views: 0
