These are all of the things that I wish a little running fairy had come and shared with me before the sport became a daily activity for me.
Hungry Runner by Katie is licensed under a Creative Commons Attribution-ShareAlike 3.0 Unported License. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. In between, she won three NCAA championships and is a three-time Olympian at three different distances: 5000 meters, 10,000 meters, and the marathon.
As a child, Rhines dreamed of becoming an Olympian, and vividly remembers watching, with her dad, Mary Slaney in the 1984 Olympic Games.
In those two decades, Rhines’s only serious injury has occurred when she tore her plantar fascia on the last lap of the 5000 meters 2008 Olympic semi-final. The secret to health and longevity, she believes, is in maintaining a healthy variety in both exercise and diet, and in doing the little extras even if you are a time-starved recreational runner instead of a pro. Don’t be afraid to take a day off, and definitely take some down time after a marathon. Duncan LarkinDuncan Larkin is a freelance journalist and author who’s been covering the sport of running for over a decade. Make a Plan: This means setting up a schedule for your workouts, including information about distance, time, and workout style. Be Patient: Progress comes slowly and it will take time for your body to adapt to a new running routine. Be Consistent: Unless you need to rest because of injury or illness avoid long gaps of time without running, in order to maintain your strength and endurance. It means that everybody runs differently and therefore everybody needs a different type of shoe. Cross Train: Running is great for building strong legs, but it is a repetitive motion that targets the lower body muscles in a very specific way.
Foam Roll: You will never know how sore your muscles really are until you roll them over a sphere shaped block of foam. Run With Friends: This is another way to spice things up and keep your workouts interesting.
Run Hills: This is how you get stronger, both physically and mentally, by challenging your body. Walk: When I first started running, I was extremely stubborn and refused to stop or walk, even at times when (if I was honestly listening to my body) I knew that I should have.
Never Judge a Run By the 1st Mile:  Sometimes shorter runs (1, 2, 3 miles) will feel most difficult because it takes 10-20 minutes for our bodies to really warm up. Just Because You Can Run Faster, Doesn’t Mean You Should: Learn and know when it’s the appropriate time to push yourself and when it’s not.


She is a marathoner, former personal trainer and a lover of all things food and it's her goal to help you become educated about and fall in love with healthy living!
In June, she expects to compete in an Olympic Trials for the seventh time when she seeks to make her fourth Olympic team, this time at either 5000 meters or 10,000 meters.
But when she was winning those state titles back at Liverpool High School, on the shores of Onandaga Lake near Syracuse, NY, did she ever think she’d be at it this long? You'll also get access to top running content including training plans and stories on gear, nutrition and recovery. For example, on Wednesdays you might plan a 4-mile speed interval workout that should take approximately 40 minutes.
But this is also one of the biggest misconceptions about running, especially for beginners.
Most current science has shown that static stretching before exercise is not beneficial to our muscles and may even make them more prone to injury.
As a runner, you’ll need to challenge and strengthen all of your leg muscles with lower body activities other than the repetitive motion of running in order to prevent injury, keep all of your muscles strong, and maintain optimal joint range of motion. I know that sounds horrible and now you don’t want to do it, but trust me, if you have or want to develop a consistent running routine you need to foam roll.
Eventually you might get sick of yourself, so having someone to chat with while you run will help keep you focused and motivated, and also help keep you accountable for your workouts.
Chant one in your head (or outloud if you really want to) when you’re in need of more motivation to keep going. This means you might not feel great about your workout until a few miles in and you’ll want to throw the towel in before it’s time.
If you push far beyond your limits too often or when it’s not the right time, you’ll greatly increase your chance for injury and burn yourself out. If you’re a beginner runner, aim for smaller goals at first, like making it to a certain distance or running for a set amount of time without stopping.
The following statement will be repeated several more times but it’s always worth saying; pay attention to your body. If you don’t currently run on a regular basis (and have never been fitted for sneakers at your local running shop), the sneakers you have now are probably inadequate for running and could potentially lead to injuries. There are experts out there who’s job it is to evaluate your feet and gait and then tell you what kind of shoe you need.
Before you run, warm up with a light 3-5 minute jog, then perform a series of several dynamic stretches.
Cross training can include swimming, cycling, strength training, yoga, and really any other type of exercise that is not running.
Like, what shoes work best for long runs, what foods don’t upset your stomach before a race, which routes are your favorites, how you felt running in certain weather, and information about your speed and distances.


Which is why secret #15 is pretty important and yes, I’ll say it one more time just to be a huge jerk, you always have to listen to your body. Beginner runners who aren’t sure where to start when working to come up with a plan, check out Cool Running’s Couch to 5K plan. Fuel up before you run for optimal performance and then re-fuel soon after your workout is over. After you’re finished with your workout, when your muscles are oxygenated and have loosened up, then you can, and SHOULD, stretch out in order to help maintain flexibility and range of motion, which will help to prevent injury. Running without headphones will help you pay more attention to your body and will encourage  you to “stop and smell the roses,” if you will. Cross training also helps to spice things up by keeping your fitness routine diverse and interesting.
The rest of your training should be at a moderate level and should include plenty of time for rest and recovery. If you’re more advanced, maybe you’re training for a race, organizations like New York Road Runners and Runner’s World Magazine have both free and paid training plans for a variety of different race types and runners of all different levels.
To prevent injury (the most important aspect of all), mileage increase should be slow and gradual. Try out apps like Cruise Control or TempoRun which are programmed to play music based on a goal pace. Trust me, it’s no fun to eat a new, untested breakfast the morning of a race only to find out that it doesn’t agree with your tummy halfway through the run.
They will recommend several pairs of shoes (that you can try with free returns) after evaluating your gait based on pictures of your current shoes and a short survey about your running habits. Treat them like any other important appointment to make sure you won’t bail on your training. If you’ve never run in your life, despite how determined your mind might be, you probably shouldn’t just get up and run 5 miles one day. One extra day off to let your body fully heal is much better than being sidelined for weeks or months because you didn’t, what? That would be an example of “too much too soon.” Eventually your body will be ready to go that distance, but until it is, stay within, or just at the edge of your comfort zone. When it comes to milage, a good rule of thumb is to increase your longest distance by 1 mile every week.
As for speed, you should only train near race pace, or close to your maximum heart rate (approximately 220 minus your age) for 1 or 2 short-distance workouts per week.



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