Monday Motivation: 10 Tips That Will Give Your Next Run a Boost
In every issue of Runner’s World and in the stories we post on Runnersworld.com, we want to bring you a new piece of advice in everything that you read. Here, our runners and contributors from the January/February issue share their personal tips that make them better on their adventures.
DAVE MACKEY, runner
Hiking and biking are both great cross-training activities if you’re injured.
ASHLEY BLAKE, Runner
When training runs become monotonous, turn them into fun runs. Run to a town you don’t usually frequent, high-five your training partner every mile, make a loop including each of your friends’ houses, or use your favorite candy as your fuel instead of gels. You’ll enjoy them more.
SAMANTHA CHAN, Runner
Sometimes I have stomach issues during races, so I take ginger to help with that. It’s very effective for nausea and vomiting, since it’s a natural anti-inflammatory and an ancient Chinese remedy.
MIKE FERULLO, Runner
Cross-training and recovery are just as important as logging your miles. Strengthen your hamstrings and quads with weights or bodyweight exercises. Foam-rolling and stretching every day will also help keep you injury-free.
JESSICA HAY, Runner
You’re not too late, you’re not too old, you’re not too fat, and you don’t have to keep up. The best part about running is that it’s you versus you. An enjoyable running experience can come down to the atmosphere, so just find a place and a pace that work for you.
LISA JHUNG, Writer
Wear trail shoes for traction and stability when running in the snow. Shortening your stride can also help you stay surefooted on snowy or icy ground.
BRIGID PICKETT, Runner
Give yourself grace through your journey of running through pregnancy. With your body’s changes, your running is going to change as well. It’s going to feel a lot harder, you’ll face new aches and pains, and your pace will slow. Try not to get too hung up on this, and focus on what you can do while pregnant.
LISA KELLER, Runner
Learn to feel your run intensities rather than rely on numbers. Base your runs on time rather than distance. Paying attention to numbers like heart rate, pace, and distance can suck the joy out of running.
COLIN MCCOURT, Runner
To get faster, incorporate short sprints at the end of your runs three or four times a week—something like four or five 40-meter sprints with a walk-back recovery. I also try to pick up the last minute of my run until I’m nearly sprinting but still in control. You never know when you’re going to need a big race finish.
JAMES POOLE, Runner
If you want to run while you’re traveling, make friends with the hotel concierge or contact a local running store. Lots of stores have their own running groups or can advise on local routes, and you’d be surprised how many hotels have route cards hidden behind the front desk.
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