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...

With summer here in the northern hemisphere most of us must deal with the heat. The heat is something we all must respect as it's important to run smart and listen to your body. The summer also gives us more opportunities to race then any other season. This is also a great time to share your running with members of your family and have them involved.

Here are some summer coaching running tips to help you achieve maximum running fitness...

• We must respect the heat there has been much research done on the effects of heat on runners. Not only the temperature, but the humidity can easily turn that easy six mile run into a suffer-fest. The best thing is to run smart, know your limits and not do anything foolish. Try and run in the morning or in the evening not in the warmest part of the day between 11:00 am and 4:00 pm.

If you feel light headed or dizzy stop your run and seek help. This is the beginning of heat stroke. Also if you stop sweating this is another warning sign. It is better to be more on the cautious side then to take chances. Then we will have many more days to enjoy our runs.

• The trails are also a great place to run because of the shade. Check out running & biking trails, for a comprehensive list of trails in your area.

In addition to the shade, you get the extra benefit of low impact running. The soft surface of a trail is much better on your body than the hard road. Getting out on the trails is an excellent option after a hard workout or race... and it's fun. :)

Another of our coaching running tips... if you do not have trails find roads that are tree covered, do loop runs where you can put fluids out to drink during your runs. This will also get you ready for drinking during your fall marathon. Be very careful not to drink too much plain water this can cause a salt and mineral in-balance with your body. Sports drinks are a excellent for replacing salt and mineral and you get the added bonus of carbo/calorie to get you fueled up during your run.

• This time of the year there are many racing options. This is a great time to be a bit adventuresome. Consider trail races and triathlons/biathlons. Not only will they be fun, but they are also great at building strength and endurance. These can be a break from the usual road race and then there are summer track races which to whet your appetite. So expand your experience and enjoy your races this summer.

• Because pollen packs more of a punch when it gets blown around (in your eyes and up nostrils), think about a pair of lightweight running shades. Sunglasses help against pollen and protect against the sun at the same time. Allergy suffers also do well to plan their workouts in late afternoon or early evenings, since pollen levels tend to be higher between dawn and mid-morning.

• Beginning runners competing in races can sometimes get anxious when it comes to taking sports drink or water at the aid stations. Here's one of the coaching running tips to get your fluids... First, try to get a cup near the end of the aid station table; that way you'll avoid a lot of the "traffic" from other runners stopping at the same table.

Second, "pinch" the paper cup - don't try to grab it with an open palm because when you're fatigued from racing, you just might drop it. Instead, pinch the cup at the top - so that as you glance down at the cup, you will see a "figure eight." Using this method will allow you to hang onto the cup, and down its contents with greater ease because your "pinch" has helped you form an easy-to-drink-from funnel.

Something to consider: I ran my best half marathon by carrying a 20 once sports drink with me and I drank it during the first three miles of the race. This saved me a bit of time, keep me hydrated and I didn't need to hit the water stations until mile eight.

It is advisable to gradually build up your tolerance for running in warmer conditions. It takes 1-2 weeks to acclimate to the heat, so don't worry if your training pace is a bit off as soon as it starts to get hot and humid.

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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