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...

Note: Don't worry -- your e-mail address is totally secure. We promise to use it only to send you Running Tips News.

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...

A sure fire way to stay motivated through the dark cold days is to run a Spring marathon!

Making a Spring marathon your main objective for the early part of the year will help keep you focused and on track to put in your miles. :)

Winter is a good time to increase the quantity and length of your runs... your base training which is the foundation of marathon success.

However to run safely this time of year... you must take a few precautions:

• Layer for Winter Weather. There are three important layers when it comes to cold weather running. Choose a highly-breathable snug base layer that wicks away sweat from your body, such as polypropylene, polyester or Therm-ax. A mid-layer of looser material that carries moisture from the base layer, such as down, polyester, or fleece. Finally wear an outer layer of breathable, wind-resistant, water-resistant material such as Gore-Tex.

• Don't forget the sunscreen. Even on cloudy cold days your face will be exposed to the damaging effects of the sun. if there is snow on the ground this is even more important as the snow does reflect the light.

• Stay hydrated. You should drink plenty of water before, during, and after your run. It's very easy to not take in enough fluids because you might feel thirsty, but your body will dehydrate as well in cold weather running.

• Cross train. There will be days when due to weather conditions running outside might not be an option. Running on an Elliptical machine or doing spin classes is a great way to keep up with your training and reducing the amount of the impact of running on the cold asphalt.

• Also wear reflective clothing or reflective outerwear. This will let the cars know you where you are. I'm amazed at how often I see people running in dark non-reflective gear!

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.

Distance Running Tips Home Page