What Runner's World Experts Say You Need To Know About Running
Are you a runner? Or maybe a wanna-be runner?


Envision yourself putting on those funky (but cool) looking compression socks and hitting the trails early Saturday morning with all the other runners?


Oh sure, it’s great exercise and you usually feel like a super star when it is over, but running ain’t easy! And I’m the first to admit I love to hate it!
In 2013, I ran my first 10k at the Runner’s World Half & Festival in Bethlehem, PA.  I originally wrote this post on my other blog after attending two running seminars: What Every New Runner Needs to Know and Women’s Running: Why It’s Different For Us.


This post is by far one of my favorites because it is jam-packed with valuable running tips!
Heading up the What Every New Runner Needs to Know seminar was Bart Yasso, Budd Coates, and Jennifer Van Allen from Runner’s World…how awesome is that! 

What Every New Runner Needs to Know

1. When running, start SLOW. Slow with your pace, slow with your training, and slow with your expectations! Find the pace that you can have a conversation with someone all day at and set out on your run.
2. Running should be ENJOYABLE. Don’t stress if you miss a run or did not run as far or fast as you wanted to, do what you can, and enjoy the fresh air and health benefits!
3. Not all runs are going to be GOOD RUNS. Even the speakers (who run a lot!) reminded us newbie runners that some days they just are not feeling it. If you’re in pain or you just really don’t want to be out there running, then go home. Give your body a rest and try again tomorrow.
Running advice from the pros: Not all runs are going to be GOOD RUNS and that is OK! Click To Tweet
4. Give yourself 5 MINUTES to decide if you want to bag the run. Our bodies need time to warm up. The first few minutes of a run or workout can be uncomfortable…you are cold, you’re not mentally into it, maybe you have to pee… give yourself 5 minutes to warm up and then decide if you still want to call it quits. Chances are you may just want to push through for another 5 minutes, and maybe another 5 minutes after that….
5. When TRAINING for runs, typically schedule an easy day, medium day (or two), and hard day. Your easy day may very well be a rest day or cross training day, your medium day would be your “conversational pace” day, and your hard day would be something like a tempo run or speed work or hills.
6. The WARM-UP – General rule of thumb: The longer the run, the less of a warm up is needed (use the first couple miles as your warm up). The shorter the run, the longer warm up is recommended.
7. Don’t let yourself or anyone tell you that you CAN’T. Every runner that sat up on that stage (well maybe other than Budd Coates who was a 4 time Olympic Marathon Trials qualifier) said they never imagined they would be capable of doing the runs they have done…and they have done some ridiculously long runs, like 100 some miles, wtf!?!



Women’s Running: Why It’s Different For Us

The Women’s Running seminar was led by Dr. Laura Dunne, sports medicine doctor (and she used to play on my recreation soccer team!), along with Summer Sanders, Olympic gold medalist in swimming, as well as Jennifer Van Allen and Tish Hamilton from Runner’s World.


1. Women are STRONGER MENTALLY than men. 🙂

I don’t know if that is an actual fact, I am sure there are arguments to both sides of this statement, neither of which I care to dive in to. However, more and more women are running in races today and the half marathons are being dominated by women!


2. Three GO-TO EXERCISES for runners: single leg deadlifts, planks, and squats into overhead presses.
Three GO-TO EXERCISES for runners: single leg deadlifts, planks, and squats into overhead presses #rwhalf #runningtips Click To Tweet


3. Strengthen the GLUTES and CORE. This is extremely important for women because our build (wider hips) often forces us to stand with one hip pushed to the side, putting stress on the lower back and knees.


4. Do YOGA. Become familiar with your body, learn to feel where your muscles are and the affects they have on your running. Yoga will build core stability, enhance flexibility, and add overall strength to your body…all important for running.


5. Find 10 MINUTES in your busy schedule. Everyone can find at least 10 minutes to run or do something good for their bodies!

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Until next time…CHEERS!