Runner’s World July 2006
By Jeff Galloway
The Starting Line
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.
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