Best Beginner Tips

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• Best Health Tips

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• Best Beginner Tips

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• Training
• How to improve on 30-minute runsThe Bobolink -
  You can try for a quicker time or you can try and
  increase your distance. Personally I would go for
  the distance. You could think about entering
  a 10K race and then working towards a half
  marathon but again it depends on where you want
  to go with this running malarkey. As you get
  stronger you will probably increase your speed
  anyway. 
• How to run more oftenJohnny J - Slowly increase
  the length of a weekend run until you are up to a
  couple of hours fairly easily, and build up one
  other run (mid-week) into a real hard speed
  session. Treat the other two runs as steady
  general purpose training. When you are
  accomplishing all this fairly easily you could
  consider moving up to five sessions. 

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• Motivation
• Overcome self-sabotageCary - I've been making
  futile attempts to run regularly for years and
  have always felt that I just wasn't good enough
  somehow. So this year at Christmas I simply
  decided it doesn't matter any more how fast I do
  it, it's that I do it. I went on to realise how
  often I sabotage my running efforts, in that as
  soon as I finish a run I begin to criticise and
  scold myself for all the things I hadn't done
  well, such as being too slow, or even at times
  not enjoying it. Since I've left all of that
  behind, I am running regularly now, three or four
  times a week, and for the first time am actually
  enjoying a lot of the runs. 
• Join a clubMichelle - Last week I emailed a
  couple of clubs in my area (explaining how I felt
  and what my best times were) and they both
  replied inviting me to come along, explaining
  that there were runners of all levels and
  abilities at the clubs and that they would
  welcome me as a new member! Maybe you could email
  a few in your area, and I'm sure they'll be as
  welcoming as the ones I've tried. 

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• Common beginner injuries and health tips
• BlistersMarathong - The night before a long run,
  I put petroleum jelly all over my feet, put socks
  on and go to bed. The petroleum jelly softens the
  skin while you sleep. On the day of the run, I
  put Body Glide all over toes and areas I might
  get a blister, and wear double layer socks
  (Wright makes good ones). I haven't had problems
  with blisters since I started this regimen. 
• Monique - Dancers buy jelly toes which are caps
  of bandage with a squashy silicone gel inside.
  They fit over individual toes and really do help
  prevent blood blisters. 
• Shin splintsScott Edgington - Stretch the calf
  often.. Perform some heel drops and single leg
  squats twice daily that'll help strengthen calf,
  Achilles area and Soleus.. Sitting on edge of the
  bed / chair with foot rested on the other knee
  and pulling toes into shin is helpful too Icing
  after every run will help recovery and deter
  further pain.

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• Beginner Nutrition
• Timing foodWildWill - Normally have something
  about 90 mins before a run (nothing that repeats
  and normally carbs) and sometimes a banana a few
  minutes before I run. But I have to make sure I
  GO before the run or I tend to need an emergency
  pit stop! When to use a sports drinkPaula - My
  dietician friend advised me to use a sports drink
  if my runs were going to be any longer than about
  45 minutes. You need to replace the various
  things, especially electrolytes, that you lose
  through sweat, that plain water can't
  replace. Make your own sports drinkZorbaTheTaff
  - Try making your own Best Health Tips isotonic
  energy drink with 50/50 fruit juice/water and a
  pinch of salt. Much cheaper than commercial
  drinks and works just as well, I feel. One pint
  per hour delivers about 30g of carbohydrate,
  which is what you need if you're running more
  than two hours.

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• Racing
• Choosing a paceDel Piero - Just pick a
  reasonable time goal and keep to that pace (try
  not to get caught up in the moment and go out too
  quick). I usually pick someone who is going my
  pace and run behind them, makes a big difference
  when you're pacing with someone. 
• Swerve - Most races have markers at each
  kilometre. Work out what pace you need per km,
  and adjust your effort depending on whether you
  hit your expected time at the first marker. The
  idea is to keep roughly to an even pace.
  Hopefully you'll have some left in the tank for a
  big push in the final km or half km. Very
  important - try not to go off too fast! You'll
  pay for it later a Best Health Tips.
• Pre-race nervesMichelle Crick - There is a bit
  of a competive feel in the air but it was so
  exciting - I can't wait to be fit enough to run
  again this year. The thing I found was that there
  were so many people there different shapes and
  sizes and ability. I remember at the finish a
  little old lady sprinted past me at the finish -
  humiliating you would think, but I just laughed
  at the whole experience.

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