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Runner’s World April 2003
By Jeff Galloway

Free Up Your Running
How to stay stress-free, injury-free, and burnout-free the rest of your running year

April is for lovers. Lovers of running, that is. As the days get longer and warmer, many runners fall in love with the sport all over again. Suddenly, it’s easier to head out the door an extra day or 2 per week. And your body is more than happy to run a little longer or push a littler harder once you’re out there. Wouldn’t it be great to feel like this all year long? Well, you can. Great spring running doesn’t have to lead to a summertime rut or a fall injury. Our three part plan will help keep the spring in your running-no matter the season.

Part 1: STOCK UP
You won’t continue to run well if your gear is worn-out or inadequate. So now’s the time to go through your running stuff and decide what you should keep, toss, or buy. For instance: Evaluate your running shoes. If you’ve covered 300 to 500 miles in them, it’s time for a new pair. If you can afford it, you might want to buy two pairs. That way you’ll never have to run in soggy shoes, and you won’t have to stress out about your favorite model being discontinued just when you need a new pair for your fall marathon.

Inspect your socks. See how they look after running through the sloppy winter. Throw out the rattiest pair or two and invest in some replacements. New socks will protect your feet and make running more comfortable.

Avoid the rub. Check out the seams and waistbands of your running clothes to make sure none have become work to the point that they’ll cause chafing.

Part 2: ENLIST SUPPORT
Even though your running motivation is high now, you should gather a support system that will help you get out the door when the going gets tougher. These tips should help: Join a crowd. Come the dog days of summer, a running partner or group will be just what you need to keep your running regularly. So, find someone to run with once or twice a week. Look for a group with people or different abilities so you can sometimes push yourself to keep up with the faster runners, and other times hang back for an easy run with the not-so-fast members.

Get e-help. Motivation can be just a click away when you subscribe to a running e-newsletter. Visit my Web site at www.runinjuryfree.com to receive a free subscription to my e-newsletter, or go to www.runnersworld.com/newsletters to sign up for two weekly e-newsletters, which are chock-full of training, nutrition, and inspiration from RUNNER’S WORLD.

Part 3: ASK AN EXPERT
The best way to solve any problem is to avoid it in the first place. So head off any future running difficulties by consulting with the experts whenever you need advice. For example: Talk to a registered dietician (R.D.). An R.D. can help you with food-related questions such as how many calories you need to eat to reach your goal weight, or whether you’re taking in adequate nutrients to fuel your running. Check your local phone directory, or try the American Dietetics Association Web site (www.eatright.org) for a listing of dieticians in your area.

Recruit a coach. Every runner can benefit from good coaching. And having an expert tell you when to take a day off or when to increase your mileage can take all the stress and guesswork out of training plans. Check with local running clubs or running coaches at area schools for recommendations. Or you can investigate online coaching options such as www.anaerobic.net.

Get to the store. Most of the folks who work at specialty running stores are experienced runners, and they love to share their knowledge with you. They can help you get the right pair of shoes, tell you about the newest fabrics to keep you comfortable on the run, and answer questions about the latest technical gadgets that make running more fun.