Running Tips

Learn more about the research consulted and images used in this section.

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Research & Resources: Review the latest research on running from some of the top researchers, runners, and other experts in the field.

Tips for Better Running & Training Overall

  1. Get Good Shoes: Get fitted for running shoes. A gait analysis will help you determine the best shoes for you. You should also consider the terrain, total mileage, and conditions of your training.
  2. Increase Mileage at most 10% per week: Increase your mileage gradually. Don't let your weekly mileage increase by more than 10%. Take at least one day off per week. And after every 4-5 weeks of training take go lighter for at least one week. This will keep you from getting injured and let the body recover so it can build back stronger. Also balance hard days with recovery days; go hard one day then go easier the next day. Add in some cross-training as well, like biking or swimming. 
  3. Refuel Within 30 minutes: Eat right after your workouts: Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-workout food is a ratio of 1 gram of protein to 3 grams of carbs
  4. Fuel during the workouts: A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that.
  5. Hydrate before, during and after: An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so you can prevent having to stop to go to the bathroom during your run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start. Runners running faster than 8:00/mile pace you should take in 6 to 8 ounces of fluid every 20 minutes. 
  6. Have Fun!: Switch it up, run with friends, try a trail run, cross-train, and take a break every so often. Remember why you started exercising, training and racing in the first place. Be sure you enjoy yourself. And if you do not feel like running one day, then take off, take a nap, drink a beer or veg on the couch. Be happy and you will run (swim or bike) happy. Run (swim or bike) happy and you will race happy!