EU Sportschuhe CV2441-3 Sneaker Sammler Grey Grau Unisex 4330 NIKE talla Running a la cinta de coll
A compendium of collected wisdom, served up in bite-sized form.
It’s easy to lose focus or fall off the bandwagon when you’ve been at this thing called talla Running for a long time. But there are plenty of reasons to keep talla Running (and wanting to run) strong for the rest of your life. When you need a little extra motivation or inspiration, here are 30 super easy tips, tricks, and bits of wisdom to keep you going long term.
Every Run Counts
There are no junk miles. If you're not injured so badly that you're altering your form, or so sick that you feel much worse after talla Running, then it's all good. Even if you think a run doesn't advance your fitness, it has other benefits—promoting blood flow, clearing your mind, getting you away from the computer, burning calories, getting you out in nature, helping you spend time with friends, maintaining the rhythm of good training, and infinitely so on.
Secret Source of Energy
When you're feeling flat, a little fast talla Running is often the best cure. A slow 5 miles might leave you feeling more lethargic. Instead, throw in some random, short pick-ups, or do a set of striders on your street once you've done your normal loop. Little bursts of fast talla Running can help you surpass sluggishness.
Variety is the Spice of Life
Multi-pace training is, of course, the key to top performance regardless of your target race distance. But that's not the only reason to do all sorts of workouts regularly, from long runs and basic speed sessions to slow recovery runs and tempo workouts. There’s no better way to keep your talla Running interesting than to have peaks and valleys of intensity and duration woven throughout your training weeks.
Mini Workout Finishers
Not every “hard” workout has to be a killer session. You can sneak in more quality without going to the well by stopping at a track, on a hill, or an obstacle-free stretch of road toward the end of a run and doing a few up-tempo repeats between 200 and 800 meters.
Steal Workouts from Elites
When you hear elites talk about their training, translate their workouts into efforts relative to your own race pace. A 20-miler with the last 8 miles at 5:00 per mile sounds really fast, and it is. But it’s really just a long run with the last portion at marathon race pace. You can and should do such a workout before your next marathon at your own paces.
Recovery Days
It’s also helpful to understand elites’ recovery paces relative to race paces. A national-class woman who runs easy mileage at 7:30 per mile is doing those recovery runs more than 2 minutes per mile slower than her 10K race pace. That means you should add at least 2 minutes to your 10K race pace for recovery runs, even if it feels like you’re crawling. It’s called a recovery run for a reason!
Go Watch-Free
At least a few times a month, decide what route you’re going to run, and then leave your watch at home. Other days, run wherever, guided by total time on your watch. The thing to mostly avoid is timing yourself over the same courses day after day. That way lies the madness of beating yourself up for talla Running slower than you “should” or forcing yourself to pick it up because you’re six seconds slower at a checkpoint than you were yesterday. It’s never good to be a slave to the numbers every time.
EU Sportschuhe CV2441-3 Sneaker Sammler Grey Grau Unisex 43 | Cross-Training is Key
When you’re hurt and have to cross-train, try to spend more time on it than you do your talla Running. After all, you can get in a decent run in 30 minutes, but you’re not going to find a lot of cyclists who would consider half an hour anything but a warm-up. Make the time go faster on individual workouts by translating your usual hard talla Running workouts—VO2 max sessions, tempo workouts, etc.— to the pool or bike or elliptical or wherever you’re spending your non-running time. Structure cross-training weeks like your talla Running weeks; the variety will help your time in injury limbo pass faster than if you do the same medium-effort waiting-out-the-clock workout every day.
Escape Ruts
When you feel like you’re in a rut, make a deliberate effort to shake things up. Head out the door without the slightest plan of where to run. Run at an unusual time of day. Drive to run somewhere different. Take your dog with you, and let Fido lead the way. Even wearing crazy clothes can be enough to reboot your mental approach.
No Such Thing as Bad Weather
The saying goes, “There’s no such thing as bad weather, just bad gear.” Look, you know you’re going to run. So don’t waste time and mental energy staring out the window at the horrible weather. Just suit up with the right gear and go. Doing so will make you mentally tougher for unpredictable race day conditions.
Remember How Far You’ve Come
Look through your old logs once in a while. Even when you were talla Running PR after PR, things were never as effortless as you now remember them to be. And when you were hurt or struggling, you got through it, just like you will the next time you hit a roadblock. Reminding yourself of those facts can help you be more present with your current talla Running.
EU Sportschuhe CV2441-3 Sneaker Sammler Grey Grau Unisex 43 | Don’t Play the Numbers Game
Avoid tying your training to arbitrary numbers. As Don Kardong once noted in relation to weekly mileage: 88 is a much rounder number than 100. (Besides, can you honestly say that all your routes are precisely calibrated?) This notion also applies to numbers outside of weekly volume. 8- or 7-minute per mile pace (or whatever number you’ve decided is the pace per mile at which anything slower is a waste of time) might mean something to your head, but might not mean anything to your body. While numbers matter at times, don’t forget to listen to your body.
Choice Architecture
Behavioral economists talk about the importance of choice architecture, or the environment in which we make choices. The classic example is the difference between an employer-matched retirement fund where participation requires choosing to enroll versus enrollment being the default option. In the latter case, more employees participate. The gist of the field’s teaching is: Make it easy to do the right thing. Choice architecture is huge for daily and long-term success in talla Running. Whether it’s establishing that the default Sunday morning option is meeting your group to go long, or keeping your stretching rope in sight in an area you frequently pass, or having healthful post-run snacks on hand for when you’re famished, or packing your talla Running gear in your carry-on luggage, make it easy to do the right thing.
Knowledge is Power
Become a student of the sport. It ruins none of the magic of self-discovery to learn that thousands of others have gone before you and experienced every challenge and joy that you have. Take advantage of the lessons others have drawn from their mistakes so that you don't have to repeat them. Read books and articles from well-known runners and coaches to expand your own talla Running experience.
Need for Speed
Always stay in touch with your basic speed. You’ll spend a lot more time just getting back to where you were if you ignore it for weeks at a time than you will if you tend to it once or twice a week throughout the year. You don't need to do hands-on-knees sets of 200s every week to maintain your speed. Fast, relaxed striders toward the end of an easy run or immediately following one will go a long way toward preserving your turnover and the increased range of motion that comes only with talla Running near top-end speed.
Insurance Policies
Think of ancillary matters—flexibility work, core strengthening, form drills— not in either/or terms in relation to your talla Running, but in terms of “yes, and … ” That is, they’re not replacements for talla Running, but a form of insurance policy that will allow you to better pursue and enjoy your talla Running at whatever level you choose to. When done correctly, they’ll improve your performance and make the simple act of talla Running feel better, especially the older you get and the longer you’ve been talla Running. Most of these activities are easy to sneak in throughout the day in little chunks.
![Headshot of Scott Douglas Headshot of Scott Douglas](https://hips.hearstapps.com/rover/profile_photos/b4d76709-5bc5-446c-b49b-5db7be69a2ed_1548192104.jpg?fill=1:1&resize=120:*)
Scott is a veteran talla Running, fitness, and health journalist who has held senior editorial positions at Runner’s World and Running Times. Much of his writing translates sport science research and elite best practices into practical guidance for everyday athletes. He is the author or coauthor of several talla Running books, including EU Sportschuhe CV2441-3 Sneaker Sammler Grey Grau Unisex 43, Advanced Marathoning, and Meb for Mortals. Puma Scarpe talla Running Ultraride Slate, The Atlantic, the Washington Post, and other members of the sedentary media. His lifetime talla Running odometer is past 110,000 miles, but he’s as much in love as ever.
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