- Wear spandex shorts under your regular running shorts so you don’t chafe
- Cotton socks will only lead to blisters; invest in socks designed for running.
- Join your local running club—check with your local running store fitness center and/or recreation department to find one
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Accept and appreciate the fact that not every single run can be a good one
- Do not compare yourself to others. Run within yourself and for yourself first.
- Even a bad run is better then no run at all
- If you normally run with music try skipping it and listening to your feet to hear your pace and your gait
- Don’t be discouraged if you don’t experience weight loss immediately
- Start a running blog, to see your progress and set goals
- Hydrate. Make it a habit to drink water throughout the day
- On long runs eat something every hour—whether you feel like it or not
- During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing
- Do not increase your mileage more than 10 percent per week
- If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day
- Do not run two hard days back-to-back
- Ice aches and pains immediately
- Pay attention to your form. Try to run lightly to minimize impact that could lead to injury
- When running don’t forget the bug spray, sunscreen and a hat- BIG TIME!
- Neosporin (or another antibiotic cream) is good for chafed areas
- Make sure you cut your toenails short enough so they don’t jam into your Shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- Do not ice for more than 20 minutes at a time
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Do not use the hot tub after a race. It will increase inflammation and hinder healing
- Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music
- Run facing traffic.
- Never assume a car sees you
- Doubleknot your shoe laces so they will not come undone when you run\
- If you listen to music, put earbuds in the go inside your ear, if you are usuing the ones that sit in your ear, it will fall out
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- If you are breathing too hard slow down or walk a bit until you feel comfortable again
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Four laps around the local the high school track equals one mile
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Do abdominal breathing to get rid of side cramps
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck
- In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears
These are SO helpful! I’ve finally started running and these tips will help me and get me more motivated! (:
T’was my first time to receive a finisher’s medal since I began running. Most likely, medals are given to 10K, 21k and a full marathon-42k finishers. But this time was kind of different. Adidas made it possible that every runner received a medal regardless of the distance.
This medal is not the usual medal that you see. It’s quite heavy though. The words are embossed.
Find something you are passionate about. Outdoor running is my interest since summer 2010. I’ve been running for more than a year and Adidas KOTR is one of the best events, I can say. I always join/run whenever possible. This was also the first time I joined KOTR because I ran out of slot last year.
I got my PR. It was nice that I ran faster than I did in my previous runs. Thanks to myself that I always train in UST every night. Besides, I brought my iPod with me and didn’t bring water because I know there would be water stations every 1.5K. So there. There were not much hassle for me. I didn’t also bring any towels or hanky. My mind was set that I could do it!
Adidas KOTR had 3 distances: 5k, 16.8k and one hardcore half-marathon, 21k. It was kind of different since 10K had been upgraded to 16.8. Kudos to the organizers!
Loot bags together with the Finisher’s medals were given in the runner’s respective tents.
Crossing the finish line is an indescribable feeling. It is worth the pain and money, indeed. A one buck and so is very very worth the run. The feeling of getting rid of the fats and burning lots of calories.
Despite the different reviews and all that of KOTR, thousand of runners still joined the race. It was a well-organized race by RunRio and made possible by Adidas.
Today was a race day for the three of us - Tito, brother and me. We left the house at 3:30 AM going to BGC. The line for parking was hella so loong. We’ve got our car parked at 4:30AM and Tito had to go to the starting line before 5:00 AM for 21K distance. So, my brother and I opted to stay with the rest of the 16.8K and 5k runners. We had to wait for like 50minutes since our race would start at 5:50AM. I got bored so I took a photo of this fail bokeh.
Finally, here comes the Adidas KOTR 2011.
This is what surprised me last night. Anyway, this is the most awaited running event for me this year. So loser of me, I’m still in 5k distance. There’s no progress. I wasn’t able to join in different events since I was too busy in school. Hell ye college life! It’s my first time to join KOTR bec last year I wasn’t able to—-there was not slot available. Luckily to say, this is my first time to join KOTR and that’s because of the extended registration dates. Cheers to that, Adidas! I was just surprised last night when Lola brought this home. I saw her carrying two loot bags, one for me and one for my brother. Sadly, I wasn’t able to go to the KOTR Kick-off. I wasn’t able to collect the race pack myself. When in fact, it’s one of the joys in running event. I’m not the one who register for ourselves. Instead, I ask my uncle to do so for us, of course with his own money. I’m not gonna mention the reg fee. It’s quite expensive though. There’s the google search tab —-google it! I’m being sarcastic by now.