David Dack, Author at Runner's Blueprint

Running Traffic Safety: 18 Ways to Run Safely on the Road

November 19, 2024September 6, 2021 by David Dack

Running outdoor is awesome. It will keep you sane, healthy and will get you into the best shape of your life.

It’s also awesome for the lungs and a great way to soak up some vitamin D.

But there’s a dark side to it, especially if you run in a city near or around traffic. The number of fatalities among pedestrians (runners included) caused by motorized vehicles is quite staggering.

That’s why most outdoor sports—especially running—can at times be dangerous.

Fret no more.

In today’s post, I’ll share the go-to guidelines on staying safe on the roads while running.

Some of them may seem obvious, but it can only take one blasé second for a disaster to happen.

Safety is paramount, and taking a few precautions will not compromise your running routine. It will, in fact, invigorate it.

So are you excited? Then here we go…

The Stats

The National Highway Traffic Safety Administration reported that a pedestrian is killed every 88 minutes in traffic accidents. That amounts to roughly 16 people per day and almost 6,000 each year.

That’s not the whole story. Surveys also show that about 140,000 pedestrians were treated in hospitals for nonfatal crash-related injuries every year.

Although I couldn’t find any specific related to the number of fatalities among the running population, I bet it’s a big number.

To overcome this reason, to be proactive and take the right precautions and steps while running near the road near traffic.

Following these road safety rules and some old common sense can help keep you safe (and alive) when you hit the streets for a run.

Some of the advice I’m sharing with you today is something you probably heard a thousand times (look both ways when you cross the street, for instance), but that does not make them less relevant.

Cross Properly

Cross at areas specified for pedestrian crossings. These are found at road intersections—where drivers expect pedestrians.

If you a crosswalk is unavailable, then find the safest and most well-lit spot on the road to cross.

Remember to check for vehicles coming from multiple directions and lanes before trying to cross at an intersection.

Drivers Can’t See you

Run with the assumption that drivers can’t see you and that you have the responsibility to navigate through while keeping, at least, a three- to five-foot distance between you and any vehicle.

Most of the time, drivers are distracted, listening to the radio, only paying attention to other drivers, or even talking on the phone and being drunk. So they won’t be paying attention to a runner.

For more safety, stick your hand out to drivers that you want to cross. Also, be sure to use hand signals when changing directions.

Look Both Ways

Crossing the streets can be fraught with danger. And the streets regulated by stop signs are the most horrible for runners.

I hate to sound like a broken record, be sure to look both ways before you cross the street—just like what mother used to hammer on you when you were a child.

Make Eye contact

Before you cross the road, make eye contact with the driver and be sure they acknowledge your right-of-way both prior to stepping before a moving vehicle and when moving through an intersection.

If you and a car are both coming up to an intersection, stop and let the car go first. You are not the Flash, and you will never win that race unless the driver is cruising along really slow.

At a stop sign or light, wait for the driver to give you the sign—then acknowledge with your own civil way. This act will encourage the drive to feel more disposed to repeat the kind gesture for the next runner and pedestrian.

And for good measures, make sure to steer clear of the roads and do the bulk of your running on trail paths, parks, and sidewalks, avoiding cars as much as possible.

Pay Attention to Intersections

Don’t assume you’re out of harm’s way just because the walk-in sign is “On.”

A driver might take a swift turn into the crosswalk or may even run the light. That happens all the time. Some drivers do it on purpose, but most are too distracted even to notice.

Additional Resource – Here’s how to protect yourself from dogs

Use The Sidewalk

You are prone to accidents if you’re running on the road near cars, trucks, and other vehicles. Therefore, make sure to run on the sidewalk if one is available.

That said, there are a few exceptions to this rule. These include:

When running on a quiet and safe residential road
During an organized race
Roads on which traffic is almost nonexistent
Roads without sidewalks
Frozen sidewalks that may be hazardous and/or slippery.
Whenever your gut tells you otherwise.

Face Traffic

In case there is no sidewalk, then run facing oncoming traffic better see oncoming cars, and the drivers will see you more clearly, too.

This can help you prevent traffic-related accidents, especially if you run at night or in the early morning.

The only exception to this rule is when you’re about to reach a blind corner or bend where visibility is poor. Keep in mind that if you cannot see around it, neither is the driver coming the other way.

When it’s the case, cross to the right side of the road, and stay as far to the right as possible, keep your music off, and pay attention to what’s happening around you.

Do not, under any circumstance, run down the middle of the road.

Additional resource – How to run in the city

Don’t Try to Outpace a Vehicle

Even if you are an elite sprinter, you are no match for the size and speed of a vehicle. The truth is, motored vehicles are faster than you. Usain Bolt, the fastest man alive, cannot outsprint a car cruising at no more than 30 to 40 mph—the speed limits in most cities.

The fact is, when a vehicle and a human being collide, there is no surprise to which one stands more to lose.

If you and a motored vehicle are both approaching an intersection, stop and let the vehicle pass first.

When in doubt, step aside or stop and wait. Do not be another traffic statistic.

Be Shiny

If you are running at night or at dusk when visibility is poor, make sure to be seen by wearing high-visibility, brightly colored clothing, even neon.

This reflective material can be a real life saver.

If you don’t own reflective clothing, wear light-colored clothing or a lightweight reflective vest.

You should also consider using a headlamp or handheld light—sure, they do look dorky, but safety comes first— so you can see where you are running, and also let cars and other people (and creatures) know where you are.

Here’s how to carry your keys while running

Have Awareness

The cardinal rule runners need to abide by to stay safe is to pay attention.

With earbuds glued to your ears, lost in thought, or distracted by the noises around you, you may miss the fact that you’ve just stepped into a bustling intersection. Make sure the earbuds are not too loud so you can still hear your surroundings.

Stay attuned to the surrounding noises, be it a honking horn, the growl of an engine, the sound of an approaching vehicle, or a barking dog—these sounds are potential red flags to keep an ear for.

Even if you are running in a secluded area where drivers pose no threat, be aware of others, especially cyclists, runners, walkers, and the rest.

Also, keep an eye for early birds, night owls, dogs, and other animals you may cross paths with. Use a repellant if you’re running in bushy or dark areas. Save yourself from scratches.

Have Some Manners

Before you try passing a runner or cyclists (if you are that fast), make some noise and let them know on which side you are trying to pass them by.

No one likes to be startled when exercising, so treat others the way you want them to treat you.

Don’t Run with Earphones

Of course, I’m not against getting into the “zone, ” but if it’s hindering your awareness of where you’re, the so-called zone can do more harm than good.

I often run with my earphones, but I also make sure to take the music down a notch (it’s also good for ear health), and in case I sense any danger, or I’m in a secluded area, I only use one earpiece and switch ears throughout the run.

The pumping sound of music in your ears will definitely dull your senses, making you less likely to hear an impending attacker, and it also kills your reaction time, rendering you helpless in the case of a surprise incident.

Still keen on music?

Consider opting for a pair of open-ear headphones.

These usually use bone conduction to create mini vibrations, sending sounds through the cheekbones directly to your brain (your inner ear, specifically). This allows for better situational awareness and comfort. You’re getting the best of both worlds.

Avoid Dark Time Runs

Do not hit the outdoors during the darker hours, especially at night.

Surveys show that about 70 percent of pedestrian fatalities occur at night, with 32 percent of all pedestrian fatalities taking place between 8 p.m. and 11:59 p.m.

If you must run in the dark, Whether you’re running early in the morning or late in the evening, wear high-visibility, brightly colored workout clothing and materials, such as sashes, armbands, jackets, and running shoes.

If you don’t have reflective clothing, then, at least, carry something light-colored, fluorescent, or bright in daylight conditions. Use a lightstick or headlamp if you have one.

Additional resource – Trail Running First Aid Kit

Carry Identification

Please, don’t be a John Smith or Jane Doe. Even though you already plan your route, it doesn’t guarantee complete safety. Bad things happen, sometimes.

As a rule of thumb, whenever you’re exercising outdoors, whether you’re running, biking, trekking, or power walking, make sure to carry a driver’s license and medical insurance card in your pocket or ID tag whenever you run alone

Most workout-oriented gear has small pouches for this very reason.

If you are wearing an ID tag, make sure it has at least three emergency contact numbers of people you rely on, as well as your medical information.

Or, at least, carry your cell phone with your ID and emergency contact list taped to its back.

Have Cash on

Along with an ID tag, make sure also to have some cash or a credit card in your pocket or shoe.

You will never know what purpose this cash may serve.

The cash will also be needed if you need to stop and get first aid supplies in case of emergency, God forbid.

Carry Your Phone

I don’t always run with my Smartphone (too distracting), but you just have to have a phone with you in case something bad happened—especially nowadays where street payphones are a dying breed.

Most phones have GPS and can help you navigate your way home in case you get lost. Plus, you can always use it to call a friend or a cab in the event of an emergency, for instance, if you get injured or you got embroiled in an accident.

Be Boring

Female runners pay particular attention here.

Yeah, of course, diamonds are a woman’s best friend, as the saying goes, but not during your runs. The fact, they will only attract attention, the wrong type of attention.

Leave your fancy rings, earrings, watch, whatever, etc., back at home. Do not attract any unwanted attention. Be as boring as possible. The other reason, sweat may damage your jewelry, so better keep it safe at home.

Trust Your Guts

In the end, your gut feeling might be all you need to stay safe on the road.

If you feel something wrong with a runner, a person, a driver, a place, a setting, then you shouldn’t discount these gut feelings. Trust your instinct and run in the other direction or simply stop in somewhere crowded to ask for help.

Never underestimate them. They got you so far, and they have your back—as long as you are willing to listen and behave accordingly.

Conclusion

There you have it! If your goal is to stay while running on road, the above traffic rules for runners should be enough to help you achieve it. It’s just a matter of putting them into practice.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

David D.

What to Eat After a Run at Night?

November 19, 2024August 9, 2021 by David Dack

If you’re like most runners, you’ve probably finished a late-night run feeling hungry and unsure what to eat.

We want to refuel but don’t want to undo the hard work we just put in by choosing the wrong foods.

I get it; I’ve been there, rummaging through the fridge at 10 p.m., questioning if peanut butter toast is a post-run friend or foe

But here’s the good news: Eating after a night run isn’t just okay—it’s essential!

Done right, a good meal can turbocharge your recovery, amp up your performance, and gear you up for the next run.

Sounds like a good deal? Then let’s get to it.

In this guide, I’ll break down the best strategies for eating after a night run. We’ll cover why it’s important to eat post-run, what foods to go for, and what to avoid.

The Importance of Post-Run Eating

Running, especially at night, takes a toll on your energy stores. Your body uses glycogen (stored carbs) to fuel your muscles, and after a hard effort, these stores are depleted.

Plus, your muscles experience tiny tears that need protein to repair and rebuild. Skipping food after a night run? That’ll leave you fatigued the next day and can even slow your progress.

I used to skip post-run snacks, thinking I’d save calories by waiting until breakfast. But I noticed that I’d wake up feeling groggy and stiff, like my body was running on empty.

Now, I always eat something with carbs and protein after a run, and I can feel the difference—it’s like giving my muscles the “thank you” they deserve for all that hard work.

Here’s the deal: After you run, especially at night, your body needs two main things—carbohydrates to replenish glycogen and protein to repair and rebuild muscles.

I know I’m repeating myself, but missing that key recovery window can drag down your energy and your progress.

I cannot emphasize this enough.

When To Eat After a Night Run

After cooling down, aim to grab a bite within 30 to 45 minutes.. This is when your body is most receptive to absorbing nutrients to replenish glycogen and start muscle repair.

I know what you’re thinking—it’s late, you’re tired, and a full meal might feel overwhelming.

No worries!

A simple snack with carbs and protein does the trick. One of my go-to’s is a banana with almond butter or a quick smoothie with protein powder, spinach, and berries. Quick, easy, and effective!

So, what should you eat to refuel effectively after a night run? The key is to focus on a balance of carbohydrates and protein. Here’s why:

Carbs help restore the glycogen (energy) you use during exercise.
Protein aids in repairing and rebuilding the muscle fibers that were stressed during your workout.

A good rule of thumb is to aim for a 3:1 ratio of carbs to protein in your post-run snack or meal. This ensures you’re giving your body the right fuel to recover.

One of my favorite post-run meals is brown rice with grilled chicken and veggies. It’s simple, filling, and gives me the carbs and protein I need to recover. I also love having sweet potatoes—they’re packed with nutrients and taste amazing with a little olive oil and sea salt.

Here are a few more light, easy-to-digest options that won’t weigh you down before bedtime:

Banana with almond butter – A perfect combo of carbs and healthy fats.
Greek yogurt with fruit and granola – Packed with protein and fiber-rich carbs.
Whole-wheat toast with avocado and a boiled egg – A great mix of complex carbs and protein.
Smoothie with spinach, berries, and protein powder – Easy to make and packed with nutrients.
Grilled chicken or tofu with sweet potato – A balanced meal that’s filling but light enough for an evening.

The goal is to provide your body with fuel that helps it recover without being too heavy before bedtime. And don’t worry—you don’t need to prepare a gourmet meal every time!

Carbs:

Post-run, go for complex carbs; they’re your best bet. Packed with fiber, complex carbs help keep your metabolism steady, boost digestion, and even promote better sleep

Good sources of complex carbs include:

Brown rice
Sweet potatoes
Whole-wheat pasta
Quinoa
Oats
Vegetables (broccoli, spinach, carrots)

What Not To Eat After Running At Night

While it’s important to refuel after a run, you’ll want to avoid certain types of foods—especially if you’re eating late at night. Although white bread and sugary snacks give you a quick hit of energy, they don’t really help with long-term recovery

Here’s what to avoid at night:

White bread or pasta – These refined carbs are digested quickly and can cause your blood sugar to spike.
Sugary snacks (cookies, candy, etc.) – They may seem tempting, but they don’t offer much in terms of recovery fuel.
Fried or greasy foods – Harder to digest, which can interfere with your recovery and sleep.
Alcohol – While a post-run beer might sound appealing, alcohol can dehydrate you and slow down your recovery.

Experiment with Foods and Listen to Your Body

Finding the best post-run fuel is a personal journey. Your body’s needs might differ from someone else’s, so it’s important to discover what works best for you. Here’s how to start experimenting and tuning into your body’s cues.

Experiment with Foods

Every runner’s body responds differently to certain foods, so trying out new options can help you fine-tune your post-run nutrition.

Keep a Food Journal: Track what you eat after each run and note how you feel in the hours or days afterward. Are you recovering well? Are you feeling energized or sluggish? These insights can guide you in building a routine that best supports your performance.
Try New Recipes: Mixing up your post-run meals can keep things exciting and help you discover new favorites. For a refreshing recovery drink, try a smoothie with protein powder, spinach, and berries. It’s packed with protein, antioxidants, and natural carbs to kickstart your recovery.

Listen to Your Body

After a run, tuning into your body’s hunger and recovery signals is key to giving it what it truly needs.

Check Your Hunger Cues: If you’re not feeling very hungry, don’t force a big meal. Opt for something light, like a yogurt or a handful of nuts, to satisfy your body without overwhelming it.
Incorporate Post-Run Stretching: As you’re preparing your snack or meal, take a few minutes to do some gentle stretches. Stretching after a run helps your muscles transition into recovery mode, reduces stiffness, and promotes relaxation.

Final Thoughts:

Bottom line, refueling after a night run is all about striking the right balance.

Eating the right mix of carbs and protein within 30 to 45 minutes of finishing your run will help your muscles recover, restore your energy, and get you ready for your next workout.

Plus, it doesn’t have to be complicated—keep it simple, and focus on whole, nutritious foods.

So, the next time you finish a run after dark, don’t skip that post-run snack. Your body will thank you for it! Please feel free to share your favorite post-run meals or snacks in the comments below. I’d love to hear what’s working for you!

Thanks for reading, and keep running strong!

The Greatest 72 Running Tips Of All Time

December 18, 2024June 11, 2014 by David Dack

Looking for the best running tips on the web? Then you have come to the right place.

Whether you’re a beginner runner, a weekend warrior, or a seasoned athlete, the following running guidelines can help you improve your performance, prevent injury, and reach your fitness goals.

What’s not to like!

Let’s dive in.

Dive in

To become a runner, you need to start running.

It’s that simple, period. Accept the challenge and do your best—even if it scares the hell out of.

If you are a beginner runner, then you need to think in minutes, not miles.

Shoot for a 30-minute run while opting for the walk/run method.

Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

To make sure that you are running at a comfortable pace, take the ‘run-talk’ test.

If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

Yes, you can walk in your running shoes, but you just can’t run in your walking shoes, period.

So do yourself a solid and get the right pair.

Spend at least $50 on a good pair.

It should last you at least 500 miles.

When purchasing a running shoe, make sure that they are wider and longer than your bigger foot—your dominant side.

Also, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

Breaking into a fast running pace is the recipe for premature fatigue, even injury.

As a result, start your runs right and do a warm-up.

I usually start my runs with a 5-minute jog.

If I feel any tightness or soreness in my muscles, then I gently stretch it away.

Rushing back to the real world with too much gusto after a run is a big mistake.

Instead, invest time in a proper cool-down by taking at least 10 minutes to stretch, relax your body and contemplate on what you have just completed.

Keep a keen ear on how your body felt both during and after a run.

Doing so can help you avert trouble and can set you in the right direction toward achieving your running goals.

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And don’t worry, my ebook is written in a conversational, jargon-free, style.

All you need to do is download it, follow the simple instructions, then start seeing results ASAP.

Here’s what it includes :

How to quickly and easily get started running (it’s indeed is easier than you’d think!)
How fast (or slow) should you go on your first sessions
The exact 13 questions you need to answer before you a buy a running shoe
The seven most common running injuries….how to deal with them before they progress into major ones!
The quick standing stretching routine that keeps you flexible even if you’re busy as hell
The 10-minute warm-up you must do before any session to get the most of your training
And much, much more.

Click HERE to get started with The Runners Blueprint System today!

“keep it simple, stupid” should be your motto when it comes to training—whether you are prepping for your first 5K or about to compete in an ultra marathon adventure.

The right foundation can take you a long way.

After building it, then you can move on to adding hill reps, pace work, speedwork, and eventually race strategy.

Just be sure to have the right foundation first.

Building up mileage is not an upward straight arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Work on increasing your total body strength—especially the core. Work also on your mobility, flexibility and balance.

Think in wholesome terms and your fitness and health will be forever in your debt.

Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble.

10 miles is the benchmark—you can always add more once you’ve built the lung power.

Junk miles are not just junk.

Those slow miles done during warm-ups or recovery days play a vital role as well.

Junk miles can shed some serious calories and grant you the mind focus you need to work on improving your running form, plus other fitness and health benefits.

Just because you can run a 10-miler without breaking a sweat does not mean that you go can through a 8 X 400m on the track at a fast pace—unscathed.

That’s why you need to always keep a beginner mind when approaching a new running training method. Stay humble, and you’ll surely achieve progress.

Doing all of your workouts in the comfort zone is comfortable, but it’ll not help you improve much.

That’s why you would need to step out of your comfort zone and embrace quality training.

You just need to find the sweet spot—challenging but healthy.

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles.

These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

Hills are runners’ worst nightmare, but they are exactly what the doctor ordered.

Hill work is the best form of resistance training that there is, and can also help you run faster and improve your running mechanics and form.

All this while lessening the risks of injury.

Fartlek training is a less structured form of interval training that was developed in the 1930s.

It’s simple, start with a warm-up jog, run flat out, jog for recovery, then sprint again without following a strict distance recipe.

Sprint and jog on feel, not on benchmarks. Image

Start a training log and keep track of your quantifiable gains (and losses).

This is the best way to shed light on darker aspects of your training so you can judge what needs to stay and/or to go.

The best way to find what works the best for you can only happen through embracing the trial and error process.

Our mistakes show us the road to success, period.

Ignoring the feedback you get from your training is the biggest mistake you can ever make, so learn from it and make the right adjustments and you’ll improve.

Success varies from one person to the next, and once you find what works the best for you, you need to keep it up by building a ritual around it.

Repeat it as habitually as possible until it’s a part of your training program.

You don’t need to reinvent the wheel.

To improve your running, you ought to measure it.

And the best way to do so is via regularly testing yourself.

Compete in races as part of a plan to test your fitness level, progression and race pace.

Do regular test runs to see if you are improving or slacking.

Additional resource – Guide to running lingo

Keep your body fully relaxed throughout the running session.

Breathe deeply, keep your shoulders relaxed and let your jaw hang loose.

Don’t clench your fists in a tight grip.

Instead, be sure that your fists are loose, thumbs gently resting on the fingers as if you were holding on a delicate butterfly in each palm.

Clenching builds unnecessary tension that leads to discomfort and energy waste.

From the looks of it, running is solely a lower body activity. But to get efficient with your running, your upper body can also be of help.

That’s why you ought to move your arms more—especially when trying to gain speed.

Just take a look at sprinters, and you’ll get the idea.

Improving your running style on your own has its limits. In fact, you would need to seek the advice of a specialist—such as a podiatrist or a coach—to help you nail down your running mechanics.

If you can’t afford a specialist, then rub shoulders with elite runners and learn the skill by osmosis.

According to study, those who exercise first thing in the morning tend to stay more consistent with their training programs than those who do it later on.

So, score high points in the consistency game and become an early morning runner.

Believe me; it’s like an addiction.

Once you taste the joys of the morning run, you’ll never be the same.

If you are not a morning runner, then schedule your runs during your lunchtime breaks.

Noontime running is the perfect break from the workday, and can also ramp up your dose of Vitamin D—the daylight. Plus, it can also help you avoid eating a heavy lunch.

If 20 minutes is all you have, then go for it.

A short run is better than none.

This also helps you ingrain the habit of exercising no matter how crazy and chaotic life can be.

Running against traffic can help you stay alerted and have your eyes opened on any danger you may face.

We all hear about the traffic statistics, so don’t let yourself be just another statistic.

Better safe than sorry.

Sticking to the same running route is the recipe for boredom.

Instead, be sure to add variety to your training by changing up your running routes regularly.

This will not only help you outrun boredom, but it’s also good for injury prevention and developing proper running mechanics.

Running on hard and uneven surfaces is a major cause of running injury.

So do your body (and knees) a solid and stick to softer surfaces whenever possible.

This can be hard living in urban areas where pavement surfaces are the norm, but your best to run on proper surfaces.

Top athletes in all fields have a little trick they use to stay top of the game.

Hint: it’s in their heads.

Visualization techniques have the been the staple of mental training for decades, and you should be putting them to good use as well. .

Goals provide clarity and direction.

Plus, they do your motivation wonders.

So set them right and update them regularly.

Better yet, sign up for a challenging race and set your training goals around it.

Additional Resource – Here’s how to protect yourself from dogs

Jotting down your goals on a piece of paper is a must, just don’t write them on stone.

Goals can vary according to your body’s response to training and your aspirations.

So make sure to rewrite and upgrade your goals whenever it’s necessary.

Plus, just the mere act of rewriting a goal can enforce it.

Goals are key to success, but when you set unrealistic ones, you are setting the stage for disappointment, and failure and all the enthusiasm can turn into resentment.

That’s why you need to run your goals through a reality check.

Shoot for a reasonable goal and build on it.

Remember, you’ll never know what’s unrealistic until you try it.

Ask any person why they are not running—or not working out in general—and they’ll surely spit out a list of excuses.

I don’t have the time, I’m too old, I don’t know why and so on.

Iif you want to stay on the training track, you have to fight that allegedly logical voice that “manufactures” all that crap.

Why are you running? Come up with at least five reasons and keep them close to heart.

I owe my training consistency to a long list of running partners. Heck, I was dragged to running by my steadfast cousin.

You should be doing it too.

Instead of venturing down the running path on your own, try to schedule your runs with a training buddy, even a running group.

Do that, and consistency and motivation will come in handy.

Peer pressure can do your motivation and consistency wonders.

This instinctive force is so powerful that you just can’t resist it, but you have to take the first step by joining a club or a running group.

It can bring out the best in you.

There are plenty of clubs out there, just pick the ones that feel right for you and are a match to your training goals and schedules.

I love running because I can make it fun.

It’s like play for me.

Yes, of course, it can get serious when I’m prepping for a race or trying to break a personal record, but if it’s not fun, I wouldn’t be doing for long.

Fun is the road; fitness is merely the result.

A training buddy can help you push the pace and stay consistent with your goals, but sometimes going solo is exactly what the doctor ordered.

Going solo is important especially if you are trying to recover from a hard run and don’t want to push the pace.

Going solo is also a great way to be alone with your thoughts on the road, just you and your legs pounding the pavement with no other worries.

Get out of a training running rut by injecting at least four 30-second pace pickups (not all-out-sprints) on your next 30-minute run.

This will not only help you dodge boredom, but also get your heart rate up and boost your performance.

Well, not literally, unless you want to spend the night in jail.

Technology based performance tools—think heart monitors, chronometers, GPS tracking and the like—can surely help you improve your performance, but relying heavily on such tools can be counterproductive.

Sometime you ought to run with your imagination.

Run with yourself.

Run with no worry about performance and numbers.

Run naked.

When doing easy runs, take the time to enjoy the scenery.

Smell the roses, breathe deeply, look over the horizon, ap

preciate the beauty that surrounds you, and remember to have fun.

Don’t get trapped in the training-is-everything mindset; otherwise, you’ll definitely get drained out.

I just couldn’t go for a run without my music on.

In fact, one of my major reasons to running is listening to music.

Running has become the activity I do just to listen to music.

So use music to get your mental state up to the challenge.

To keep running for the long haul, think in terms of the current moment.

Thinking about your past will make you feel guilty, and thinking about the future will invite worry.

The only moment is the now, and all change can only happen in the now.

Runners of all creeds should follow a well-balanced diet.

Aim to eat about 70 percent carbs, 20 percent protein, and 10 percent fat.

Base your diet around carbohydrates such as rice, pasta, and potatoes since glycogen—a product of carbs—is a vital source of energy on the run.

You would also need the protein for rebuilding damaged muscle tissue and recovery.

Make sure that you are getting the most bangs out of your diet choices by expanding your nutritional gamut and testing (and tasting) new food each week.

The more varied the colors, the better.

Just keep it healthy.

If you are serious about making the most out of your runs, then hydrate.

Drink plenty of water throughout the day, and if you are planning for a long run, then take a bottle of water with you—this is especially true during summer time.

Make pre-run meals a priority.

About one to two hours before a run, have a small meal to fill up your energy tanks.

Pick what you like; a sports drink, fruit smooth

ie, or even a small sandwich.

Choose low-fat bars (less than 5 grams) and packing no more than 250 calories.

Gorging on energy bars will only make you fat, even compromise your running.

So be moderate. It’s energy on the go, not a holiday meal.

Eating during the recovery window—the hour following a run—is crucial for recovery and energy replenishment.

Choose a mix of carbs and protein to get the most results.

Something like a banana-milk-shake is ideal because it scores high on carbs—essential for replenishing the empty tanks—and protein—the recovery process.

Everyone needs a healthy dose of the multivitamins in their lives, but runners need even more thanks to the stresses of exercising.

The high impact nature of running can produce damaging free radicals and may even cause some harm to the red blood cells your feet—that why you would need the multivitamins to take care of the collateral damage.

Iron deficiency can lead to fatigue and other serious health trouble.

The bad news is that runners are more prone to suffer from iron deficiency than the average person.

That’s why you ought to eat plenty of fish, dark meats, liver, eggs, beans, and nuts.

Overtraining can wreak havoc on performance and health.

But you can ward it off by keeping tabs on your normal heart rate.

If your morning pulse rate is higher than normal— 10 beats or more— then you haven’t recovered from the previous run.

Take time off or back off until it comes down to its regular rate.

Going too fast too soon increase your risk of injury and overtraining.

To ward off the trouble, adopt a progressive mindset.

Do as little as possible and build on that.

Think baby steps.

Walk before you run if you have to.

The old motto of ‘no pain, no gain’ may sound tempting to follow, but it’s not always the safe approach when it comes to injury-free running.

Most of the time, pain is just pain and can be counter-productive.

Any one can train himself or herself into the ground.

You should always strive to “get fit without getting hurt”—That’s the motto.

Building up mileage is not a straight upward arrow.

In fact, every third or fourth week of training, you should cut back on mileage to recover.

Injecting recovery week into your training program can help you dodge overtraining—with all its vows—and stay on track for the long haul.

Bad days, bad workouts, injuries, emotional sand pits and the likes are a part of the training life.

Expect them, and when they happen, be sure to get over them as soon as possible.

Allow yourself some time to stew over them, then just let go.

Wallowing in sorrow and self-pity will not get you where you want to go.

To train for the marathon, you won’t necessary need endless hours of training.

By running for about 45-minute two times a week, and by incrementally boosting the length of your the long run, you would be able to pull off the 26.2-miler beast.

Marathon training can get you into the best cardio shape of your life, but you should learn when to stop.

That’s why you should never run for more than 3 hours straight in training.

Quality always defeats quantity, and marathon training is a fine example.

During marathon training, pains and aches are bound to arise.

Overtraining and most marathon-related injuries can be prevented by just keeping a keen ear on your body and readjusting your training accordingly.

To get the most bangs out of your marathon race, don’t keep your eyes on just one goal—pulling it off in less than three hours for instance—but you should develop a range of goals so that can bolster your odds of success.

A great taper period is what will make the difference between a great race and a disaster—especially if you have been putting the sweat in training.

As a result, gradually decrease your training volume in the three weeks before the big day.

Don’t let race jitters highjack your running pace during the first miles—that can be hard to resist thanks to the race-day adrenaline rush.

Pick up your pace slowly and consciously hold yourself back during the early miles.

Once you finish a marathon race, take some time to take note of what went right and what was right down awful, then move on.

Just let it go and forget about your last marathon before you sign up for another.