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 Running Tips for Speed, Safety and Comfort 
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Post Running Tips for Speed, Safety and Comfort
Running Tips for Speed, Safety and Comfort
by: Sebastian Wick

For every runner there are about a hundred running tips, so how do you know which ones to heed and which ones to neglect? You need to take the time to decide what you want to get out of your running and then your mind will be open for the information that helps you achieving that goal. If you e.g. are a fitness runner looking to enter the world of competitive running or triathlons, consider what it takes to train and keep up your motivation and endurance level between the events.

Some of the best information out there comes from other runners, triathletes and trainers. You may use some of the tips below to increase your speed, your ability to compete and your overall running experience. Starting with apparel we’ll cover the major areas of running and offer a couple of tips for each.

Apparel: Skip the cotton socks and invest in the socks designed specifically for running. They will help you avoid blisters and help regulate your body temperature better. Always wear protective under clothing, like spandex shorts and bras to keep from chafing and feeling uncomfortable.

Nutrition: I use to mix powder sports drinks up in my sports bottle and skip the pre-mixed bottles. Drink water throughout the day and the race. For long runs switch between water and electrolyte drinks to avoid dehydration and eat at least every hour whether you feel like you need it or not.

Heat: Start drinking early. Starting to see a pattern here? Drink before, during and after a training or competition even if you don't feel thirsty. Wear bright clothes and a hat. If you start to feel uncomfortable reduce intensity and drink more. Practice drinking and eating during the run.

Cold: Preferably wear several shirts above each instead of one warm sweater.

Increased Ozone Values: Reduce your training intensities or switch to swimming / cycling. Check your puls with a heart rate monitor and preferably run in the morning or late afternoon hours.

Prevent Injuries: Coat your feet, inner thighs and anything else that rubs in Vaseline, this will help you avoid painful blisters. For the men, band-aids over the nipples is a life-saver. Pay attention to how your legs and feet feel, bring attention to pain or injury immediately and ice after hard training or workouts to avoid further injury. Don't do interval training if you did not lay your ground work before with long and slow endurance runs.

Race Day: Do NOT try out new shoes, food or clothing on race day. This can lead to discomfort or even injuries. Always start out slower than you think you should to conserve energy to get you through the end of the race. For triathlons picture an "energy pie" that needs to be split between all the three disciplines.

Safety: For training try to wear bright colored clothing to help you stand out from the scenery. Be aware of everything around you, including other runners, cyclists, vehicles and others. Always run facing traffic and carry ID, just in case.

As you can see there are many different things to think about when considering how to run successfully and to accomplish your goals. There are hundreds, even thousands, of running tips out there and if you take a little time to connect with other runners you will learn the tips and tricks to take your running where you want it to be.

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Your essential guide to triathlon. Resources, training tips and guidelines to make your triathlon training much more effective, worthwhile and fun while reducing torments and unnecessary injuries at the same time.

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Sat Feb 26, 2011 10:29 am
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