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Running Tips

For beginners

Alternate rest days

Run 3 - 4 days a week, and try to alternate between run days and rest days.

Be polite

If you're running in a charity run or race, say 'Thank You' to the race volunteers.

Build up

Practice running harder in the last half of your runs.

Don't stretch cold

Most people now recommend that you do NOT stretch before running. Warm up first with a slow jog, and then stretch once you're warmed up.

Endurance then speed

Focus on building your endurance first, then worry about your speed.

Fit matters

Go to a running shoe store and buy a pair of running shoes that fit you properly. Ask the salesperson to help you pick out the right shoes. Do not run in your old sneakers.

Follow the 10 percent rule

Do not increase your mileage more than 10 percent per week.

Mix it up

Vary your running routes to keep from getting bored.

Music motivates

Make yourself a running mix that keeps you motivated, or enjoy the quiet and listen to your body.

No loose change

Don't carry loose change when you run, it will get annoying.

Patience is a virtue

Don't feel bad if you can only run for 15 minutes at first. It takes time to build endurance.

Rest is good

Build rest into your schedule. Rest is just as important an element as exercise in your fitness plan.

Reverse split

Practice running faster in the second half of your runs.

Run in one place

Try running on a treadmill if you don't feel like running outside.

Start out slow

Start out slow. At first, run at a pace that you can still carry on a conversation.

Start out slow

For races longer than 5k start out slow. You can always speed up.

Stretch it out

Do stretches after you run.

Trails are softer

Try running on trails. They're softer.

Wear sunscreen

Wear sunscreen, even in winter.

Work your way up

If you decide to train for longer runs, do not try a marathon as your first race. Work your way up gradually.