Coaching running tips that will
help you stay injury-free and run your best race possible

About five years ago before I started applying these coaching running tips I was approaching my mid 40's, slowing down, getting injured, losing my motivation and I just couldn't seem to get over the hump.

I felt fat, slow, and I basically wasn't enjoying running as much as I used too.

In fact my t-shirt drawer was thinning out from not entering any races. :-)

Does this sound familiar?

Or... are you a younger runner who should still be peaking but instead you have plateaued and may even be slowing down?

You've tried some of those generic training running programs, but they just didn't seem to work.

Last year I turned 50, applied Reno's coaching running tips and the result?... I had my best year since my early 40's!

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Well, today is your lucky day and you can kiss your favorite running shoes, because here on this running tips web site you will find a ton of using, practical, real world coaching running tips that you can put right into your training program no matter if you're a rank beginner or seasoned veteran.

OK, lets get into it... helping you achieve your peak running fitness...

Its time to think about interval training... the most effective training tool to improve your running fitness.

By now you should also have goals for the coming season.

• When the weather starts turning nice from the long cold winter, many runners are excited to get on the track, (or road) and start speed sessions. This is what you want to do, however remember to allow a transition from slow running to speed workouts. Gradually work in harder running. This will give your body time to adpat to the added stress of running fast.

• A few weeks prior to starting speed/interval workouts, do 6 x 40 second strides a couple of times a week. This will help in the transition to actual speed sessions. Also doing strides is something you can do all year as they will help maintain those fast-twitch muscles and help you keep some of your speed.

• A great basic track workout to start your Spring training season would be sets of 200,200,400 with equal recovery. Depending on your training volume do 4 to 6 sets. The key is early in the season to have these longer recoveries. later on when you are more fit, you can shorten your recovery.

• No track? No problem. You can simulate a track workout on the road. For example, in the 200,200,400 workout, you could do 1 minute, 1 minute, 2 minutes with equal recoveries.

1.) Helps develop power and muscle flexibility.

2.) Mental Training... simulates the cardiovascular pain that you will feel at the end of a 5K or 10K.

3.) Develops co-ordination, encouraging the proper use of arms during the driving phase.

4.) Develops control and stabilization as well as improved speed (downhill running).

5.) Improves stride length and frequency.

OK, here's a great hill workout that incorporates all five reasons...

Find a rolling course and do a 8 to 10 mile run pushing the up-hills hard and near the end of the run do 6 x 30 (about 90%) seconds strides. If you can do the strides on a slight downhill area... so much the better. Not only do you receive the benefits of hill training, you're also teaching your body to run fast (the strides) when you're tired.

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