• Wear the right clothes.
    In winter, this means warm clothes that will help you stay dry. In summer, this means wearing light clothes while trying to stay cool and hydrated.
  • Find your shoes and stick to them.
    High-arch feet do better with narrow heels. Morton's Foot (short big toe, long second toe) may need an arch support in the shoe. If a shoe works, train in it. Local running shops like FleetFeet can help analyze your feet and determin what shoe types will fit your specific foot best.
  • There’s no need to run a pace in which you can’t carry a conversation on a recovery day.
    Recovery days should be used to recover.
  • Run against traffic.
    Turn your back on a driver and you are giving up control of your life.
  • Do not cheat your daily sleep;
    add an extra hour when in heavy training. Also arrange for a nap after a long run to recover.
  • Most injuries result from a change in your training: a change in shoes, an increase in mileage, hill or speed work, or a change in surface.
    Talk to coach or the trainer if you think you're beginning to get an injury.
  • When injured find a substitute activity to maintain fitness.
    Swim, cycle or walk for the same time you would normally jog.


  • Water
    Drink water before exercise. That means hydrating all day and the night before. Try drinking a glass right when you get up in the morning. A bottle of water during school is a good idea. A recovery drink afterwards is better than water; you need to replace the sodium and potassium lost during exercise.
  • Carbohydrates
    Carbohydrates and Protein need refills within the 1st hour after a workout or race. Stock up on lots of carbohydrates the night before a meet. Studies have shown that potatoes are the best source of carbohydrates for runners. Mix them up- red, white, sweet and so on. Carbohydrates are also plentiful in spaghetti, whole grain bread, and oatmeal.
  • Protein
    Protein is simply essential to a healthy individual. It can prevent one from becoming fatigued, while producing stamina and energy. Protein can be found in meat, eggs, whole grains, beans, nuts, dairy, dark green vegetables, and soy products; Meat, eggs, milk, and soy being the most important. Take calcium with protein to increase absorption. To calculate the daily value of protein that you need, Weight in pounds divided by 2.2 = weight in kg Weight in kg x 0.8-1.8* gm/kg = protein gm needed everyday *- Physical activity increases your need for protein, so your protein intake may vary. Multiply somewhere between .8g and 1.8 depending on your physical demand.
  • Omega-3
    New studies have shown that Omega-3 fish oil is not only good for your heart but for healing joint pain and even preventing it. It also helps improve blood circulation, while lowering blood pressure. The best way to get Omega -3 is from eating baked salmon or English walnuts. Flax seeds also provide a lot of Omega-3, try getting a box and adding a teaspoon or so to your oatmeal. You can even find some in black raspberries and kiwifruit.
  • Think postive thoughts.

    To be a winner you must believe in yourself and your training

    Mike Wright