Tips for a Better Run

Progress conservatively
Beginning runners get excited by their early progress, and often want to do more, more, more! But it's important to progress gradually in order to avoid injuries. I usually tell people to add about 10% to their weekly volume each week for three weeks, and then back off by maybe 30% for a week.

Don't run in the wrong shoes
Just because Brand X's new shoe works great for your friend the runner doesn't mean they're right for you. Or because it has a flashy commercial.
And just because you're new and not running that much yet, doesn't mean you can run in the shoes you use for the gym or basketball. Or worse the shoes you use to walk around the city in. You need shoes that are appropriate to your foot, your body, your running. Running specialty stores can help you find the right shoe for you.

Don't ignore form
Ok it looks like just putting left foot down, then right foot down, and repeat, but you do have to have some awareness of what you're doing. I like focus on having my foot land gently under their center of gravity, rather than out in front. When you're new is the time to develop good running form habits.... Good habits like: don't shrug your shoulders, keep your elbows bent to 90 degrees, keep your hands and jaw relaxed and don't let your hands cross your midline.

Pace smart
Listen to your body and the cues it's sending you, don't tune it out. This way you learn from every workout. Many runners, old and new, tend to start too
aggressively in races and training runs, and then they slow down. I am guilty of this particular habit. I consciously slow myself down for first 3-4 kms. That's because it feels easy at first. You feel so stronger, and ready. No matter how hard the first kilometer felt, if you had to slow down on the second kilometer, you'd be better served to start slower next time. Listen and learn.


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