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JLab Run-A-Round - Five Week Training Plan

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Top Ten Running Tips*

Running seems simple enough. Yet, there are a number of things that can help you improve and prevent injury. Here is a list of ten tips for new runners.

  1. Keep your head up. This will help keep the rest of your body in a line that will help prevent injuries.

  2. Watch your arms. A huge mistake even among experienced runners is bad arm form. You want to keep your shoulders in, keep your arms relaxed, and avoid excessive arm movements. Additionally, your arms should be at approximately 90 degree angles. Don't clench your fists.

  3. Think/talk to yourself and others. Say positive things. Tell others good job. This will allow you to keep going mentally, even when you are tired and feel like you want to give up.

  4. Run at your own pace. Remember that some people have been running for years. Don't get discouraged because you can't keep up. Listen to your body and run at a pace that is comfortable for you.

  5. Take care of injuries and don't press yourself to run injured. Never take pain killers to take away the pain from a running injury so you can run.

  6. Join a local running group. This is particularly a useful thing to do if you don't enjoy running alone.

  7. Do speed work. Speed work will teach you to run faster. Speed work involves intervals of running at a faster pace for shorter distances than you normally run then running at a slower pace to recover.

  8. Don't run in the dark, especially if you run alone. Whether you are male or female this is a bad idea. You can easily trip over trash, roots, rocks, or uneven pavement and injure yourself.

  9. Don't run your hardest every day. Recovery days prevent injuries, burnout, and make your running experiences more enjoyable.

  10. When running, land on the middle part of your foot, unless you feel that this is leading to injury. Landing on your heels can slow you down because it stops your forward movement.

*Excerpt from “Running for Beginners” http://www.geocities.com/triathlonrules/nonrunner.html