Top Ten Running Tips

1. Run at least four times per week to maximize benefits.
   1. Anything less and you're taking 2 steps forward, 1 step back. Get the ball rolling and keep it rolling!
2. Shoes!
   1. No shoe is a one stop shop for everyone. So go to your local shoe expert and figure out what shoe works best for YOU!
   2. I typically run 400-500 miles on a pair of shoes before I need to get a new pair. Otherwise, I get nagging injuries.
3. Increasing mileage.
   1. The general rule of thumb is to increase mileage at no more than 10% a week. Anything quicker and you run the risk of getting injured!
4. Long runs should be around 20% of your weekly mileage.
   1. I.E. if you are running 50 miles a week, your long run should be about 10 miles.
5. Easy days easy, hard days hard.
   1. Easy Days Easy! Let your body recover from your hard days, even if you feel ok. Run your easy days around two and half minutes slower than your 5k pace. I typically run my easy days around 7:00 pace, which correlates to my 4:29 pace 5k pr (13:56). If you are running at the appropriate pace, you should be able to have a conversation while you are running.
   2. Hard days hard! I typically lift, run twice a day, have a workout, and have higher mileage on my hard days. I beat the body up on hard days but make sure I'm recovering on my easy days. If you lift on your easy days you're not giving your body a chance to recover and rebuild.
6. Strides!
   1. Speed work is not just for the sprinters! Implementing strides 2-3 times a week helps your body learn to run faster and feel comfortable at the slower speeds. Strides also help running efficiency through the toe off phase, which we don't always hit at the slower speeds.
7. Workouts!
   1. There isn't a one stop shop workout that makes you better at running. You need to diversify your training to build all the necessary components of a good runner. Tempos and threshold for strength, VO2 to enhance oxygen carrying capacity, Critical Velocity to build the engine (heart), and strides and speed work to build efficiency in your form.
   2. If you're good at the 800 but bad at the 5k, you may need to focus on strength a little more. In contrast, if you are good at the 5k but bad at the 800, you may need to focus on speed work more. I've found the most success when I'm well-rounded in my training.
8. Pre-Race Fuel
   1. The body can digest around 250 calories per hour, so I try to eat about 3 hours before my warmup and eat 750 calories or less so my stomach is ready for racing.
   2. Caffeine! Studies have shown that athletes have improved performances in endurance events when consuming caffeine. I usually consume caffeine about 1-1.5 hours before my race.
   3. Beet Juice! Beet Juice helps increase blood flow, improve lung function, and strengthen muscle contraction. To optimize, you should be taking beet juice daily!
9. Post-Race Fuel
   1. Muscle recovery is optimal right after your workout! Diminishing returns happen after about 30 minutes after your workout.
   2. 4-1 carb to protein fuel is best for muscle recovery.
10. Post-race recovery
    1. For every mile you race you should take a day of easy running.
    2. IE 3 miles, 3 days. 10 miles, 10 days.