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Presenting the 101 greatest training tips of all time—for beginners, veterans, marathoners, and
everyone in between
By: Mark Will-Weber
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"Stop fighting it!"
That's what a fellow marathoner yelled at me years ago in the middle of a very windy out-and-back
marathon.
"Don't fight the wind, man," he said. "Wait until the turnaround, then pick up the pace when the wind is
at your back."
The sheer simplicity of that advice! Until he mentioned it, I was dug in. Wind be damned, I was going to
keep my pace or die trying. Thanks to that veteran marathoner's advice, I did neither. I ended up
running a great race.
I've remembered his tip in every windy race and run since. That's the thing about a great piece of
advice: Like a trusted friend, it'll always be there when you need it. Here are 100 more memorable
running tips, gleaned from experts past and present.
Starting Out
3. Be a minuteman
"The biggest mistake that new runners make is that they tend to think in mile increments—1 mile, 2
miles, 3 miles. Beginning runners need to think in minutes, not miles." —Budd Coates, four-time U.S.
Olympic Marathon Trials qualifier/coach
Basic Training
30. Go steady
"Day to day consistency is more important than big mileage. Then you're never shot the next day." —
John Campbell, former masters running star from New Zealand
33. Be a "cross-eater"
"Like cross-training, 'cross-eating' adds needed variety to your diet—and life. Expand your nutritional
repertoire by trying one new food each week." —Liz Applegate, Ph.D.
Advanced Training
Hill Running
48 Adapt—or weaken
"Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result?
You become stronger." —Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in
the mile
51. Ramp it up
"If you live in the flatlands, you'll have to be creative about hill training. Deserted highway ramps or
parking garages are possibilities, though they pose obvious safety problems. You may want to invest
in a treadmill." —Bob Glover, runner/author/coach
63. Be patient
"Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races."
—Marc Bloom, runner/writer/coach
65. Mix it up
"Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics
all in a single workout." —Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000
bronze medal winner
74. Go minimalist
"Marathon training doesn't have to be a grind. By running for about 30 minutes two times a week, and
by gradually increasing the length of a third weekly run—the long run—anyone can finish a marathon."
—Jeff Galloway
78. Be vigilant
"During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff
and sore, rest. If you're at all sluggish, rest. Whenever you're in doubt, rest." —Bruce Fordyce, nine-
time Comrades Marathon champion from South Africa
89. Save up
"To be effective over the last 6 miles of a marathon, one must harbor some sort of emotional as well as
physical reserves." —Kenny Moore, writer and two-time U.S. Olympic marathoner
97. ...Anyone...
"Never underestimate the value of a good training partner, even if it's your dog. Training allies will get
you out the door on those days when exercise might otherwise be reduced to a finger on the remote
control button." —Runner's World editors