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

About eight 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.

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

Not only will you find excellent coaching running tips here on this web site, but you can also sign up for our monthly newsletter, Distance Running News. To sign up to receive your free running tips, monthly training article and Q & A session with coach Reno, simply fill in your name and email...

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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...

If you're anything like me, I struggle with the summer heat. This is the time of year when there are plenty of options for racing, so I tend to race a lot, have fun and not worry about race times and running fast. Once the temp drops in October, I focus on peaking for a few fast races.

Here are some Summer coaching running tips tohelp you achieve maximum running fitness...

• A sure fire way to stay motivated through the dog days of summer is to cross train on a bike. Mixing in cycling with your running will help you boost your overall training time without the risk of injury from all the pounding running does on your body. Check out Cross training for runners for some of the lastest research.

• Summer is a good time to plan a running holiday with your family. Take a trip out of your area where you wouldn't normally race and have some fun. Not only will you have a different race experience against runners you don't know... this will also be a great time to kick back and enjoy quality family time.

• Hit the trails. If you're not familiar with trail running, this is a wonderful time of year to experience the variety and fun of trail running. Not only is it cooler on the trails, the soft terrain does wonders for your legs. After a hard session on the road, I like to do a recovery trail run the next day.

Google running trails + your location and you'll have plenty of options.

• Heat acclimation. It will take a couple of weeks running in warmer weather before your body adapts. Until your body gets used to the heat... don't worry about your training pace slowing down. Save the faster workouts for the cooler mornings or nights.

• Wear light-colored and loose fitting clothing, of synthetic type fabrics such as Coolmax, which wick moisture away from your skin so it can evaporate and cool you down.

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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