By rosdell

@roma.ebrahim & @girlonthego: totally agree. What I do with slideshows is click on Print and they are displayed on a single very long page. Hope this helps!

Oct 7 2011 - 2:26pm

By dolphina

Thanks tlcink for the copy and paste into the comments. I gave up with the slideshow at #10, but can happily read your post.

Oct 6 2011 - 11:34pm

By TheSupporter

Wow, I appreciate the wonderful tips. They're packed with great tips and action steps!

May 10 2011 - 6:04pm

By mamiecoffey

Tips 72 & 73 are the same, just different titles.

Nov 15 2010 - 7:14pm

By apiary1

I cut and pasted everyone onto a word document. "Ugh", but more readable.

Oct 23 2010 - 1:59am

By tlcinks

STARTING OUT 1. Accept the challenge "Everyone is an athlete. But some of us are training, and some of us are not." --Dr. George Sheehan, runner/writer/philosopher 2. Shoot for this (at least) "Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." --Dr. Kenneth Cooper, aerobics pioneer 3. Be a minuteman "The biggest mistake that new runners make is that they tend to think in mile increments--1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." --Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach 4. Wear good running shoes "Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." --John Hanc, author of The Essential Runner 5. Think big (and wide) Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." --Ted Corbitt, ultrarunner and 1952 Olympic marathoner 6. Take the "talk test" "The 'talk test' means running at a pace comfortable enough to converse with a training partner--but not so easy that you could hit the high notes in an Italian opera." --Runner's World editors 7. Listen to the rumbling "If you feel like eating, eat. Let your body tell you what it wants." --Joan Samuelson, 1984 Olympic marathon champion 8. Relax to the max "When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." --Dave Martin, Ph.D., exercise physiologist 9. Don't crush the egg "Don't clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm." --Runner's World editors 10. Make time for a quickie "If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all." --Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school) 11. Follow Road Rule Number One "Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive." --Dr. George Sheehan 12. Try a "nooner" "Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch." --Joe Henderson, runner/writer 13. Warm up, then stretch "Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good." --Runner's World editors 14. Stay "liquid" "Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." --Dr. Alex Ratelle, former masters running great 15. ...But be moderate "Is beer good for runners? Sure...if it's the other guy drinking it." --Jim Fixx, author of the running bestseller, The Complete Book of Running 16. Listen up! "You must listen to your body. Run through annoyance, but not through pain." --Dr. George Sheehan 17. Create your own running creed "My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig." --Dr. Ernst van Aaken, renowned German coach 18. Come ready to play "Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely the product." --Dr. George Sheehan BASIC TRAINING 19. Take what you can get "So-called 'junk miles'--those slow miles done on easy days or during warmups--do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories." --Hal Higdon, runner/writer/coach 20. Learn from your mistakes "You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn't run for 5 days before the sub-4." --Sir Roger Bannister, first man to break 4 minutes for the mile in 1954 21. Dare to be different (but not dumb) "In training, don't be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive." --Benji Durden, 1980 U.S. Olympic marathoner 22. Reach for fast, low-fat fuel "Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230 calories. Fat slows down digestion." --Liz Applegate, Ph.D., sports nutritionist 23. Go for the goal "I believe in using races as motivators. It's hard to keep on an exercise program if you don't have a significant goal in sight." --Bob Greene, personal trainer of Oprah Winfrey 24. Think big...but carry a small eraser "Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in." --Jeff Galloway, Olympic runner/author/coach 25. Show some horse sense "During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast." --Marty Liquori, running commentator and former world-class miler 26. Build with care "If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy." --Rod Dixon, New Zealand Olympian and 1983 New York City Marathon champ 27. Look at the big picture "Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance--and how to get it." --Clarence DeMar, seven-time Boston Marathon champion and U.S. Olympic marathoner 28. Toss out the clutter "Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line footwear. Run with your own imagination." --Lorraine Moller, 1992 Olympic marathon bronze medalist 29. Listen to your body (yes, again!) "Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure." --Dr. George Sheehan 30. Go steady "Day to day consistency is more important than big mileage. Then you're never shot the next day." --John Campbell, former masters running star from New Zealand 31. Find the right proportion "If you run 30 miles a week, then about 7 of those--or approximately one-quarter--should be quality miles. Quality miles will boost your aerobic capacity." --Owen Anderson, Ph.D., running writer 32. Stay above bored "A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run." --Amby Burfoot, Runner's World editor and 1968 Boston Marathon champ 33. Be a "cross-eater" "Like cross-training, 'cross-eating' adds needed variety to your diet--and life. Expand your nutritional repertoire by trying one new food each week." --Liz Applegate, Ph.D. 34. Ease it back "After a run, don't rush back into life. Take a few minutes to walk, stretch, relax, meditate." --Runner's World editor 35. Don't force the tissue "Overly aggressive stretching can actually increase your injury risk." --Tim Noakes, M.D., author of Lore of Running ADVANCED TRAINING 36. Think globally, act locally "We wrote our workout schedules in 3-week blocks. My coach and I knew what my immediate goal was--what I was trying to accomplish in the next 3 weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away." --Bob Kennedy, U.S. record holder for 5000 meters 37. Go with mind over grind "Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger." --Keith Brantly, U.S. Olympic marathoner 38. Have fun on your easy runs "I make sure I have some really enjoyable training runs, remembering to 'smell the roses' along the way. That way I don't become caught up in the training-is-everything syndrome." --Sue Stricklin, top masters runner from the 1970s 39. Have fun on your hard runs "Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. ["Fartlek" is Swedish for variable-paced, up-tempo running.] I feel better about my running when I do the workouts I enjoy and that I know I benefit from." --Dan Cloeter, two-time Chicago Marathon winner 40. Stay open-minded "When you try a new type of training, think like a beginner. Just because you can run 20 miles every Sunday doesn't mean you can survive 10 x 400 meters on the track at a fast pace." --Jack Daniels, Ph.D., exercise physiologist, coach, and former world-class pentathlete 41. Be a smart camel "Before you do your long run, place containers of sports drink out on your course, even if you have to bury them." --Runner's World editors 42. Work on your growl The long run puts the tiger in the cat." --Bill Squires, marathon coach 43. Don't always watch the watch "I don't wear a watch during my long runs. That way I'm not tempted to compare my time from week to week." --Lynn Jennings, three-time World Cross-Country champion 44. Rest assured "Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days." --PattiSue Plumer, two-time U.S. Olympian 45. Divide and conquer "Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can't work on everything at once." --Bob Kennedy HILL RUNNING 46. Join the resistance "Hills are the only beneficial type of resistance training for a runner." --Arthur Lydiard, Olympic coach from New Zealand 47. "Chip" away at it "Think chest/hips/push, or CHP, when it's time for uphill running. Chest up, hips forward, push strongly off each foot." --Jeff Galloway 48. Adapt--or weaken "Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stronger." --Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in the mile 49. Up the ante "Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along." --Frank Shorter, 1972 Olympic Marathon Champion 50. Avoid the downside "The advantage of running /hills' on a treadmill is you can go up without pounding down the other side." --Ken Sparks, Ph.D. 51. Ramp it up "If you live in the flatlands, you'll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill." --Bob Glover, runner/author/coach 52. Grab hold of the rope "If you're laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top." --Jeff Galloway 53. Lean into it "When going down, I lean with the hill. I know I'm doing it right if I feel like I'm going to fall on my face." --Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner 54. Save something for the summit... "Don't attack a hill from the very bottom--it's bigger than you are!" --Harry Groves, renowned Penn State coach 55. ...Then take off! "I've always found it effective in a race to make a move just before the crest of a hill. You get away just a little, and you're gone before they get over the top." --John Treacy, two-time World Cross-Country champion from Ireland SPEED TRAINING AND RACING 56. Make the switch "The difference between a jogger and a runner is a race-entry blank." --Dr. George Sheehan 57. Get up to speed "Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn't scare anyone away--and it will improve your speed." --Frank Shorter 58. Just "Q" it "Quality counts, if you want to stay fast. Don't do all your workouts in the comfort zone." --Ken Sparks, Ph.D., top masters marathoner 59. Stay in control "Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness." --Marty Liquori 60. Be flexible (or else) "The idea that you can't lose contact with the leaders has cut more throats than it has saved." --Arthur Lydiard 61. Make a pass "Passing competitors always gives you a lift. It probably has a physical effect, too, because you get a surge of adrenaline." --Libbie Hickman, world-class marathoner 62. Get over it "If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it--then move on." --Steve Scott, coach and U.S. record holder in the mile 63. Be patient "Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races." --Marc Bloom, runner/writer/coach 64. Keep your finger on the pulse "If your morning pulse rate is up 10 or more beats above your average, then you haven't recovered from the previous day's training. Take time off or back off until it returns to normal." --Dr. George Sheehan 65. Mix it up "Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout." --Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner 66. Tie the knot "I double-knot my shoe laces. It's a pain untying your shoes afterward--particularly if you get them wet--but so is stopping in the middle of a race to tie them." --Hal Higdon 67. Observe certain rituals "Once you find a warmup routine that works, repeat it as habitually as possible."--Ted Corbitt 68. Warm up, don't wear down "At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more--you'll warm up plenty in the early going." --Mark Plaatjes, 1993 World Championships marathon winner 69. Wear the right pair "Feather-light racing flats might help you run a faster 5-K, but lightweight performance trainers (with better protection and cushioning) are a better choice for most runners, especially in longer races." --Bob Wischnia and Paul Carrozza, Runner's World shoe experts 70. Finish it off "To develop your kick, finish each repetition faster than you begin it. For example, if you're running 6 x 400 meters on the track, start off at a steady, controlled pace, then subtly shift gears in the last 100 or 200 meters." --Robert Vaughan, Ph.D., coach and exercise physiologist 71. Stay on pace "It's better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace." --Bill Bowerman, renowned University of Oregon coach 72. Don't dodge the draft "Occasionally pick up speed--for 2 minutes, tops--then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride." --Mark Plaatjes 73. Snap out of it "Occasionally pick up speed--for 2 minutes, tops--then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride." --Mark Plaatjes MARATHONING 74. Go minimalist "Marathon training doesn't have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run--the long run--anyone can finish a marathon." --Jeff Galloway 75. Step back a bit "Build up your mileage in gradual increments, but every third or fourth week, drop back in mileage to recover. This will help you avoid your breaking point." --Lee Fidler, coach and two-time U.S. Olympic Marathon qualifier 76. Don't push it... "In marathon training, 3 hours slow is better than 2 hours fast." --Pete Gavuzzi, coach of four-time Boston Marathon champ Gerard Cote 77. ...And enough is enough "Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24." --Ed Eyestone 78. Be vigilant "During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest. If you're at all sluggish, rest. Whenever you're in doubt, rest." --Bruce Fordyce, nine-time Comrades Marathon champion from South Africa 79. Pamper your muscles "When I'm training for a marathon, I soak in a hot tub every day, and get a weekly massage." --Anne Marie Lauck, two-time Olympian 80. Try winning combinations "I include iron with vitamin C in my diet to prevent anemia. Without it, I wouldn't have the energy I need to train." --Joy Smith, 2:34 marathoner 81. Know when it's show time "Just remember this: Nobody ever won the olive wreath with an impressive training diary." --Marty Liquori 82. Taper on time "The key step between a great training program and a great race is a great taper. Your last long training run before a marathon should come 3 weeks before the race--not 2." --Pete Pfitzinger, two-time U.S. Olympic marathoner 83. Wait for the weights "If you strength train, shelve your routine about a month before your marathon, to help you feel fresh on the big day." --Steve Spence, 1991 World Championships Marathon bronze medallist 84. Hone in on the range "Rather than going into a marathon with just one goal--such as finishing in a very specific time--develop a range of goals so that you increase your chances of success." --Jerry Lynch, Ph.D., marathoner 85. The Total Runner: Don't be in a rush "Thanks to the race-day adrenaline rush, any pace will feel easier than normal. So make a conscious effort to hold back in the early miles." --Lorraine Moller 86. Divide by three "Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." --Mike Fanelli, runner and coac 87. Walk before you crawl "When using the run-walk method to finish a marathon, the most important walk break comes in the first mile. The second most important one comes in the second mile, and so on. The point is, walk before you become fatigued." --Jeff Galloway 88. Be a little shady "Squinting intently requires more energy than you can spare over 26.2 miles. So if it's sunny or you're allergic to dust or pollen, wear sunglasses." --Kim Jones, world-class masters marathoner 89. Save up "To be effective over the last 6 miles of a marathon, one must harbor some sort of emotional as well as physical reserves." --Kenny Moore, writer and two-time U.S. Olympic marathoner 90. Forget about it! "You have to forget your last marathon before you try another. Your mind can't know what's coming." --Frank Shorter FINISH LINES 91. Find a cheerleader "The primary reason to have a coach is to have someone who says: 'Hey, you're looking good today!'" --Jack Daniels, Ph.D 92. Be a copy cat "Visualizing perfect running form will help you stay relaxed. Visualize before the race. Then, once you're in the race, pick out someone who's looking good and running relaxed. This will help you do the same." --Gayle Barron, 1978 Boston Marathon champion 93. Don't overthink it "In running I go by the axiom that my coach Jumbo Elliott of Villanova used: KISS--Keep It Simple, Stupid." --Marty Liquori 94. Take baby steps "You can't climb up to the second floor without a ladder. When you set your goal too high and don't fulfill it, your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it." --Emil Zatopek, four-time Olympic gold medalist from Czechoslavakia 95. Muster your mental might "Keep working on mental attitude. You have to fight that supposedly rational voice that says: 'I'm 50 years old, and I don't have to be doing this anymore.'" --Ken Sparks, Ph.D. 96. Train with someone... "It may seem odd to hear a coach say this, but I think a really great training partner is more important than a coach." --Joan Nesbit, coach and world-class runner 97. ...Anyone... "Never underestimate the value of a good training partner, even if it's your dog. Training allies will get you out the door on those days when exercise might otherwise be reduced to a finger on the remote control button." --Runner's World editors 98. ...But sometimes go solo "The day after a hard workout, I always train alone. If you run with someone else, there can be a tendency to push harder than you should." --Mark Allen, former Ironman champion 99. Find a reason why "We run to undo the damage we've done to body and spirit. We run to find some part of ourselves yet undiscovered." --John "The Penguin" Bingham 100. Feel the magic... "For me, running is a lifestyle and an art. I'm far more interested in the magic of it than the mechanics." --Lorraine Moller 101....But do what you must do "If one can stick to training throughout many long years, then willpower is no longer a problem. It's raining? That doesn't matter. I'm tired? That's beside the point. It's simply that I have to." --Emil Zatopek

Oct 19 2010 - 7:31am

By cmanor8989

Look to the right in the yellow boxes - you can twit, facebook, email or print, the icons are there.

Oct 18 2010 - 1:21pm

By Stacir

Anyone found a printable version?

Oct 18 2010 - 1:09pm

By BexyM

print button is on right hand side after the twitter and facebook icons

Oct 18 2010 - 10:24am

By Angelcry417

Agree with the comments regarding this being available in printable form! Thanks so much! :~)

Oct 4 2010 - 12:42pm

By longa

I'd like to print this also

Sep 6 2010 - 5:14pm

By theswtldy

I'd like to print this anyone???

Sep 3 2010 - 9:06am

By jballen

please make this printable!

Sep 2 2010 - 10:06am

By Kute

I've read these before. I liked the refresher since I tend to forget things. Truly annoying to have to scroll down to click to the next tip 34 freakin times but I did it and it shows some endurance I think.

Aug 5 2010 - 8:58pm

By wintor

I also would love to be able to print this - to check off the ones that i already do and then to make goals of the ones i've yet to employ - love these!

Aug 3 2010 - 4:00pm

By protege4

Thanks for the advice, I'm training for my first triathlon and the running is going to be my most difficult part. I'm really hoping to improve and make it as strong as my other sections!

Jun 22 2010 - 9:29am

By mjcyfan

Agree with some others, a Print option would be great!

Jun 21 2010 - 1:24pm

By carolynjo21

Also, it helps to play your favorite music, than the "work" of running is always play! I just add a few dance moves!

Jun 19 2010 - 11:09am

By suebee29

Tip for begining runners: Todd Lange and Running Mate Media. This is a great way to ease into running.

Jun 18 2010 - 7:27pm

By amquick1

Printable would be good, if even for that ease of reading without having to tab to the next section. PRINT PLEASE? :-)

Jun 18 2010 - 12:20pm

By kinwashington

Is this article printable? :)

Jun 9 2010 - 12:03pm

By irishheart26

what are quality miles (tip 31)?

Apr 29 2010 - 9:13pm

By lohcy1

Very good tips, fit with common sense, too. I think they're also good for walking. We want to exercise for our health to be improved, not to make new health problems. Things like to wear proper shoes to protect our feet or to warm up then stretch properly can be overlooked sometimes, but later, the side-effects won't ignore us.

Apr 7 2010 - 9:34pm

By Jillyn4

running against the wind is like a bad dream..thanks for the tips

Apr 7 2010 - 12:10pm

By EMasterman

Wow. I agree with the very first point in the article. The idea of not fighting against the wind seems so simple, but I wouldn't have thought of it either!

Mar 11 2010 - 4:32pm

By crystalgaylelsu

Is there a way to print all these out?

Feb 9 2010 - 11:12am

By knittinkittin

I hope this will get me started!

Sep 13 2009 - 9:14am

By supraja

thanks a lot alison17

Jul 30 2009 - 6:24pm

By hippiemom1

wow thank you very much. the runners site has lots useful info.

Jul 30 2009 - 1:33pm

By afalconi

Did someone make a pdf? can you share it?

Jul 30 2009 - 11:33am

By FitSofi

just copy and paste it and make your own pdf. But, yeah kind of an annoying setup of these tips.

Jun 20 2009 - 10:04pm

By julesintahoe

I'd like to have this in a .pdf file so I could print it out.

Jun 20 2009 - 1:38pm

By SwisherK

very good tips, but very inconvenient to click on every single one...

Jun 15 2009 - 6:59pm

By gguimond

I wish that these could come to me...one by one...as a daily affirmation. Rodale...are you listening?

May 18 2009 - 11:27am