Rachel’s 20 Golden Running Tips

One of the greatest things about the running community is the knowledge we all share with one another. As Rachel’s Runners has grown from a few girls on the 5km track to a group of over a hundred runners at all different levels, we’ve all shared our running knowledge and experience with one another. Whether you’re just starting out or about to tackle a marathon, these are a few of our tried and tested tips.

  1. Run first thing in the morning when you can. It’s been said before, but it is good, solid advice. In the morning it’s often cooler, there are less distractions and sunsets really are wonderful things.
  2. Wear a hat or visor to keep sweat out of your eyes. Sweatbands also work well, and don’t forget the sunscreen.
  3. Wear fitted clothes help to avoid catching or chaffing.
  4. Get properly fitted shoes that suit your running style. This helps to prevent injury. Rachel’s Runners often get fitted at Southside Runners in Cronulla.
  5. Running apps are your friends. Nike+ Running App, Run Keeper and Map My Run are all good options for running apps.
  6. Make a playlist because music is good for the soul.runningnyc
  7. Slow down but don’t stop – you will be amazed at how far you can run when you slow your pace.
  8. Consistency is key. Lace up and run as often as you can. A minimum of two times a week is good, but the more the better.
  9. Run with someone who is better than you. It’s tempting to think thoughts like “I don’t want to hold them back”, but they won’t be thinking like that at all.
  10. Set a goal before every run and then set mini goals along the way. Break down the distance and times in your head.
  11. Think positive thoughts, not negative ones. Running is a mental game where strong minds succeed.
  12. Start out on flat ground when you are beginning to run, and introduce hills once you get better. Remember to take it easy though, slow down and stay on your toes.
  13. The weather is no excuse for not heading out for a run. I’ve seen runners running through a snow filled Central Park on Christmas Day in New York, and runners going for a quick 5km in the heat of summer. As we say, “If it’s raining, we’re still training!”
  14. Outdoor running trumps the treadmill. While treadmill can be easier as it is assisted, some runners find it incredibly dull and harder to maintain positivity. It’s also much easier to get off a treadmill mid-run as opposed to running in the wild.
  15. Learn to control your breathing. Slow it down and learn to keep it steady by practising often. To slow your breathing down you may need to slow your pace down but try not to stop until your intervals are up.
  16. Something will always hurt when you’re running. Often it’s your mind that you have to train to get past the pain.
  17. However, listen to your body. To avoid injury always do a warm up (including a walk), and do cool down stretches. If you do become injured seek medical advice and treat yourself appropriately. You can push your body to achieve amazing things, but be sensible.
  18. Stitches come from out of control breathing. Slow down your pace and your breathing when these happen. If the pain is sharp and piercing, stop and take a break. As mentioned above, listen carefully to your body.
  19. Find friends to keep you on track. Running is great, but running with friends is even better!
  20. I believe the key to all of the issues, like keeping heart rate down to avoid panic, controlling breathing, and dealing with stitches, is to pace yourself from the start so you don’t get to that point. Slow down!

Have any of these tips worked for you? Do you have any to add to our list? Let us know in the comments!

About Tara Jane (2 Articles)
"While we were still sinners, Christ died for us" Romans 5:8 I love Jesus. I love people. I write most things down. I enjoy organising, being active and adventures. I freelance write for several publications, and occasionally blog.

3 Comments on Rachel’s 20 Golden Running Tips

  1. Thanks Rachel – these are great tips!

  2. sharon Warren // March 10, 2014 at 11:25 am // Reply

    Great tips Rachel- still finding our what it’s all about…enjoying it so far..

  3. 100% agree that it is a mental game – we have to be powerful to overcome it… great tips 🙂

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