8 Back-to-Basics Running Tips to Start the Year Right

It is the first week of 2011 and I'm sure a lot of you are already hitting the road to train for your events or simply enjoy the run.  Keep this year fun and injury-free by remembering the basics.  Here are 8 basic tips that I'm am sure many seasoned runners are already aware of.  It won't hurt to keep them as simple reminders.

1.  Set a goal.  This will keep you motivated.  A goal that will take 3-6 months to complete will keep you on the road.  It could be a goal to a finish a certain distance, meet a certain weight or run a certain time.  Make sure your goals are reasonable and attainable.

2.  Take it slow.  New year celebration makes everything more exciting but don't run to fast to soon.  Build a plan and start from your baseline.  When training or racing, it is ok to walk or slow down.

3.  Check your shoes.  Your shoes are your most important investment for running.  Make sure they are still in good condition.  It might be time to buy a new one.  Have your foot type checked also to be sure you are wearing the best shoe for your feet.

4.  Listen to your body.  Pain, body aches, thirst and even mood are signs that your body needs to stop.  Don't ignore these signs and get medical attention whenever necessary.  Or take a rest from running and have a day off.

5.  Warm up those muscle.  Walk or jog for a few minutes before speeding up.  A warm up will loosen up those cold muscles and increase muscle flexibility.  Your body will be more efficient and will perform better.  It will also lessen the risk of injury.

6.  Don't forget to rest and recover.  Give your body a chance to repair itself and stock energy for the next hard workout.  Try the hard/easy method of training.  If you train hard today, run easy the following day.  Or if you had a long run, take a short one the next day.

7.  Eat Well.  Runners need food to fuel themselves for those tough races and training sessions.  Cutting on food all the time for a diet may not give you the energy needed to complete a race.  While eating like a feast makes no sense if you want to be fit.  So eat and training wisely. 

8.  Reward yourself.  Have a cheat day and eat wholeheartedly or buy the stuff you have been saving for after reaching your goals.

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