10 Tips for Running


  1. Hydrate before running.  Try to drink at least 8 oz of water before going on a run.  This can help keep you from cramping and becoming dehydrated, especially in hot weather.
  2. Wear appropriate attire.  Check the weather before running to see what apparel should be worn.  Be sure to take wind chill into account.
  3. Map out your run.  Determine a route before heading out to run.  This way you know how far you are actually running and have a plan to stick to.
  4. Time your runs.  Bring a watch with you to time your run and set a pace for yourself.  This will help prevent you from starting out too fast and burning out early into the run or going too slow and missing your goal in the end.
  5. Loosen up with dynamic stretching.  Dynamic stretches can help loosen, stretch, and warm up cold muscles without putting too much strain on them.
  6. Warm up.  Begin your runs at a relaxed easy stride and gradually increase your speed to the desired level.  This will help prepare your body by slowly increasing blood flow and your heart rate.
  7. Cool down.  Be sure to slow down towards the end of a run or walk extra afterwards to let your heart rate and body temperature drop towards normal levels.
  8. Refuel your body.  Eat a balanced meal or drink a recovery drink preferably within 30 – 60 minutes after running. Be sure it has carbs and protein to replenish depleted glycogen stores and repair your muscles.
  9. Cross train.  Mixing in other activities such as swimming, biking, or weight training can help build supporting muscles that are used when you run.  It will also give your legs a much needed break.
  10. Sleep. Be sure to get enough sleep every night.  This should be between 7-9 hours getting more towards the higher end on days you have trained.  This will help your body recover from day to day.