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Runner’s World July 2006
By Jeff Galloway

The Starting Line

Q+A
Q: How can I stay positive in a race when there are so many people in front of me?
A: It’s easy to get discouraged when people are flying by you. But the best way to stay positive is to think about catching some of them. Since many runners go out too fast at the start, they often need to slow down as early as halfway through. There is nothing more motivating than getting faster and passing other runners in the late stages of a race. The secret is to split the race into two parts. The first half is your “warmup.” Start slowly- a full 20 to 30 seconds per mile slower than race pace for the first mile and 10 to 20 seconds per mile slower than race pace until the halfway point. As you gradually warm up, observe racers around you. It should be easy to tell the ones who are running too fast from those who, like you, are saving their resources for later. At the halfway point, start your race for real. As you slowly pick up your pace, you’ll be able to start passing some of those runners who went out too fast- and to experience the fun of finishing strong.

(SAY WHAT?) Running Jargon, Translated
DNF: Did not finish, defining those runners who start a race, but don’t officially complete it. Those who are registered for a race but never start it are designated DNS (did not start).

Quick Fix: WASTED ENERGY
Simple Solutions For Common Running Mistakes
Sure, running requires energy. But many runners expend far more than necessary due to inefficient form. Here’s how to reserve your energy for faster times and a more enjoyable experience.
Loosen your grip. To avoid clenching your fists, touch your thumb and first finger together and let the other fingers relax.

Relax up top. Are your shoulders up by your ears? Concentrate on keeping your neck relaxed as you run. When your next muscles are loose, your shoulders and back usually follow suit.
Keep your arms down. Maintain a minimal arm swing by keeping your arms low and at your sides. Don’t let them cross out in front of the body.

Beat the Heat- Stay cool with this 20-minute workout
If you have to run in the middle of a hot summer day, plan to do five loops starting from someplace that’s convenient (your house), and where you can set up a cold-water station.

1. Set out five cups of cold water at your starting place.
2. After a three-minute warmup, start your watch and run for three minutes (around the block, up and won the street, or around a soccer field) at a pace that is a little faster than your warmup. As you loop back to your starting point at the end of the three minutes, grab a cup of water and dump it over your head while you take a 60-second walk break.
3. Run another three-minute loop a bit faster than the first. At the end of the loop, douse yourself again with a cup of water while taking another 60-second walk break. Try to do five loops, which should take 20 minutes.