- Increase mileage up to a maximum of 10% per week. As I've experienced, doing more than that will result to overuse injuries in the knee, shins, and foot.
- Never try anything new on race day.
- Petroleum Jelly works, and is a lot cheaper.
- Do hill-repeats probably once every 3 weeks.
- Try to find your midfoot when you strike the ground. Your knees will thank you for it.
- Practice quick-leg turnover. You can count the steps you make on one leg per minute then multiply it by two. Steps per minute should be 180 or more.
- Carbo-load for races longer than 10km. Pasta is a good source of carbs.
- Practive hydration/nutrition strategies during long runs, taking careful consideration of the distance between water stations when you want to take a sip.
- "Train where your fitness is NOW, not where you want to be!" ---Scott Jurek
- Easy days should be run as easy as you can. Hard days should be run as hard as you can.
- When you feel a sudden pain during your run, stop running. Take a day off and let the pain subside. Prudence is the better part of valor.
- Stretch.
- If you feel lazy getting up from bed for your morning run, push yourself to get up. Once you're in the 1st kilometer, you'll thank yourself for waking up to run.
- Shoes only last for sometime. Check the outsole for wear. I can say from experience that injuries like ITBS are brought about by considerable outsole wear. If you have the money, buy 2 pairs so you can alternate between workouts. The shoes will last longer eventually.
- Do squats.
- You don't need to join a race every week. Believe me, you don't need to.
- When you do short easy runs, don't bring a watch (GPS-capable or otherwise)
- Remove the monotony by running on a different route every now and then.
- Read "Born To Run" by Chris McDougall.
- Make a log of your running workouts. Aside from the distance and duration, cite how you felt during/after the run. A string of feeling-low workouts should prompt you to hold back and take a few days off.
- Run in Baguio City whenever you're there.
- Setup 2 alarm clocks to wake you up on race day.
- A lighter shoe means a faster you.
- Running is just one part of your life. Learn to balance it with your other priorities like family, friends, or work.
- Running alone does not shed pounds. Unfortunately for you (and me), reducing food intake is still needed.
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May I add one? Here goes:
ReplyDeleteTake Hammer Recoverite after a long run. It works!
Wow endorser ka pala ng Hammer ha?! Hehehe...
ReplyDeleteCge try ko yan one of these days.
Thanks!
--Roelle
Pare ko, trust me - I tried it after the first BDM Test Run (50k) and for a 32k LSD a week after, and it really almost completely eliminates post-workout muscle soreness! You MUST try it after Condura! And no, hindi ako binayaran ng Hammer hehe.
ReplyDelete