101 Tips for Your Best Run Ever

43. Don’t always watch the watch
“I don’t wear a watch during my long runs. That way I’m not tempted to compare my time from week to week.” —Lynn Jennings, three-time World Cross-Country champion

44. Rest assured
“Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days.” —PattiSue Plumer, two-time U.S. Olympian

45. Divide and conquer
“Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can’t work on everything at once.” —Bob Kennedy

Hill Running

46. Join the resistance
“Hills are the only beneficial type of resistance training for a runner.” —Arthur Lydiard, Olympic coach from New Zealand

47. “Chip” away at it
“Think chest/hips/push, or CHP, when it’s time for uphill running. Chest up, hips forward, push strongly off each foot.” —Jeff Galloway

48. Adapt—or weaken
“Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stronger.” —Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in the mile

49. Up the ante
“Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along.” —Frank Shorter, 1972 Olympic Marathon Champion

50. Avoid the downside
“The advantage of running hills on a treadmill is you can go up without pounding down the other side.” —Ken Sparks, Ph.D.

51. Ramp it up
“If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill.” —Bob Glover, runner/author/coach

52. Grab hold of the rope
“If you’re laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top.” —Jeff Galloway

53. Lean into it
“When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.” —Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit . . .
“Don’t attack a hill from the very bottom—it’s bigger than you are!” —Harry Groves, renowned Penn State coach

55. . . . Then take off!
“I’ve always found it effective in a race to make a move just before the crest of a hill. You get away just a little, and you’re gone before they get over the top.” —John Treacy, two-time World Cross-Country champion from Ireland Speed Training and Racing

56. Make the switch
“The difference between a jogger and a runner is a race-entry blank.” —Dr. George Sheehan

57. Get up to speed
“Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away—and it will improve your speed.” —Frank Shorter

58. Just “Q” it
“Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.” —Ken Sparks, Ph.D., top masters marathoner

59. Stay in control
“Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness.” —Marty Liquori

60. Be flexible (or else)
“The idea that you can’t lose contact with the leaders has cut more throats than it has saved.” —Arthur Lydiard

61. Make a pass
“Passing competitors always gives you a lift. It probably has a physical effect, too, because you get a surge of adrenaline.” —Libbie Hickman, world-class marathoner

62. Get over it
“If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it—then move on.” —Steve Scott, coach and U.S. record holder in the mile

63. Be patient
“Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races.” —Marc Bloom, runner/writer/coach

64. Keep your finger on the pulse
“If your morning pulse rate is up 10 or more beats above your average, then you haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.” —Dr. George Sheehan

65. Mix it up
“Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.” —Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner

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