Published with permission from RatherBeRunnin’
Invest in the right pair of running shoes.
Find out what kind of pronator you are: over, under or neutral. Then go buy a good pair of shoes based upon that knowledge. When I trained for my first marathon, I bought a pair of Brooks, which were $150 and were the clunkiest, most unattractive shoes on the planet…but they are great for extremely long distances and for my severe overpronation.
Go for distance, not for time.
Chill out man. Take it easy. Listen to your body and just get out there.
Stretch, ice your injuries, drink some protein, eat some carbs, foam roll and take an ice bath if you need it—but make sure you take care of yourself.
Remember that rest days are important.
Schedule rest days, and actually rest. This helps with recovery, especially after a long run.
Join a running group, or start one!
Running alone is fun, but sometimes it is good to run with others to break up the solidarity.
Make running a habit.
They say that it takes 30 days to make something a habit, but sometimes it takes longer. Stop being a weenie and get out there!
Build mileage gradually.
Add no more than 10 percent each week and make sure to have a baseline week every month or so. This gives your body a chance to recover and build your muscles back up again.
Walk during every run.
Don’t be hero! No one is going to chastise you for taking a walk break. It is actually really good for you and is encouraged, even in races!
Keep a training log.
It is so important to log in your miles. Write it in a journal, in a running log app or even in an excel spreadsheet… but write. it. down! I try to analyze my runs at least once a month. Normally it is just to see what caused my latest injury (but that is just because I am injury prone).
Mix in cross training to supplement your running.
Cross training is great because it encourages overall strength and can prevent injuries from overuse. Let’s face it—running day in and day out can sometimes be a bore. Change it up!
Set small, achievable goals.
Break down your aspirations into daily, weekly and monthly goals. This will give you something to focus on and strive toward. Once you achieve a goal, make a new one!
Remember that you are a runner.
I don’t care if you run 1 mile, or you run 50—you are a runner. Be proud of that!
If it were easy, everyone would do it.
It’s going to be hard, you are going to have bad days. Accept it. Run through the hard, run through the bad…but remember that there is a light at the end of the tunnel.
Don’t be an idiot and go out for a 6-mile run after not eating, or have eaten a fat, greasy hamburger from Carl’s Jr. It is probably not going to be a pretty run, and your pre-run meal just might come back to haunt you.
You lose water when you sweat, so it is important to hydrate before, during and after your run.