| Here's a Running Tip for each letter of the | | | | in your running, you WILL lose weight!Quilt |
| alphabet!Follow these, and you'll be a wiser | | | | frequently.Just seeing if you're still paying attention. |
| runner!Ask questions.Never stop learning. There | | | | (I bet you think of a running tip that started with |
| are no stupid questions. Contact us at is not all | | | | a "Q"!)Rotate shoes.Use 2 pairs of shoes to keep |
| there is to life. Keep family, friends, and | | | | the midsoles fresh. Use the shoe with lower miles |
| faith!Carry a bandana!Fold it over your waistband. | | | | for longer runs, and the high mileage shoe for |
| Good for wiping sweat, and wiping other places in | | | | shorter ones. This avoids injuries.Shoes!They are |
| the event of a detour into the woods in the | | | | your MOST IMPORTANT piece of equipment. Buy |
| event of a sudden attack of Runner's Trots.Diet | | | | quality, and take care of them. I can't stress this |
| wisdom!60% carbohydrates, 25% fat, 15% | | | | enough. Quality shoes are a must!Trim your |
| protein. A high fat diet will destroy your ability to | | | | toenails.Long toenails are a surefire way to get |
| run.Exercise your right to run!There is freedom in | | | | "black toe." (That's when your toenail turns solid |
| covering ground under your own power. | | | | black from pounding on the end of your shoe!)Use |
| Appreciate it!Fun!That's what being an Ordinary | | | | a heart rate monitor.Not only will you learn quickly |
| Runner is all about!Go racing!Getting ready for a | | | | about your heart rate info, but you'll have a lot of |
| race is one of the most motivating aspects of | | | | fun. A great piece of technology!Vacation!Yes, you |
| running.Hydration.Drink, drink, drink. Your body is | | | | need a vacation occasionally, even from running. A |
| mostly water! Keep it that way!Increase mileage | | | | week long break once a year will do wonders for |
| slowly.When you're adding mileage, never increase | | | | your muscles AND your mind.Wicking |
| more than 10% a week. This helps to avoid | | | | materials!Especially your socks! Keeping sweat |
| injury.Just keep moving!This is the theme song of | | | | away from your feet avoids blisters and Athlete's |
| the Ordinary Runner. We may not be the fastest | | | | Foot. Keeping it away from your torso avoids |
| or sleekest, but we keep moving forward.Keep a | | | | getting too hot in summer, and too cold in |
| journal.You'll be amazed what you'll learn about | | | | winter.X-Ray it!If an injury keeps you from |
| yourself, and how quickly you learn what works | | | | running, and persists, see a doctor! You don't |
| and what doesn't work... just by writing it | | | | want to develop a stress fracture!Yikes! Don't run |
| down.Limping is bad.If something is hurting bad | | | | from dogs.Face a dog, make yourself as big as |
| enough to make you change your stride, you | | | | you can, use a big voice. Back away slowly until |
| need to rest. Remember RICE: Rest, Ice, | | | | he loses interest. If he doesn't lose interest, zig |
| Compression, Elevation.Make friends!Some of your | | | | when he zags!Zero calories in liquids.We've talked |
| best friends will be people you meet at races or | | | | about it before. If you're trying to lose weight in |
| training groups.Notice the world around you.Don't | | | | general, or training for a race, this is one of the |
| develop the bad habit of simply watching the | | | | quickest ways to lose it! Don't drink anything that |
| ground in front of your shoes. Don't forget to | | | | has calories!And that's the Running Tip, from A to |
| look around and see the world while you're | | | | Z!Kely Braswell has been a runner for 27 years. |
| running!Only for running!Only wear your running | | | | He's not the fastest... just an Ordinary Runner. But |
| shoes to run in, not to wear around during the | | | | he stays in shape, and he knows a lot about |
| day. You've got to keep those midsoles springy! | | | | running! Beginning runners can look at simple |
| This avoids injury.Pounds!Watch the pounds come | | | | advice on running for beginners and mere mortals! |
| off! If you just keep moving and stay consistent | | | | |