10 Tips for Getting Your Running On Track in 2010

As a runner, you know the joys of the sport—how great it makes you feel, the camaraderie, and of course the health benefits. But it’s not always easy to stay committed. Winter weather, an injury, and a busy schedule can all interfere. If your running’s gotten off track, follow these tips to get back in the game:
 
1.    Set priorities. Sometimes staying committed simply means making sacrifices, like throwing off those warm bedcovers at 6:00 a.m. You know you’ll feel better once you get out the door.
 
2.    Join the crowd. For many, the best motivation is good company. Find a running partner (or reconnect with an old one), or join a running group that meets regularly at a time and place that works for you.
 
3.     Take your time. If you’ve been running only sporadically—or not at all—you’ve probably lost fitness. Trying to ramp back up too quickly is an invitation to injury. Go back to your beginner schedule to ensure that you don’t overdo it. Don’t worry about pace, and take walking breaks if you need them.

4.    Keep a log. It’s important to record your workouts as you return to running—it provides motivation, and it will keep you from overdoing it.
 
5.    Check your shoes. Running shoes need replacing every 400–600 miles, and training in worn-out shoes can cause “dead legs” and may lead to injury.   
 
6.    Expect to plateau. Many new runners see rapid and dramatic improvements in fitness. After a while, these level off. Stay motivated by continuing to set new goals, such as training for a race.  
 
7.    Stick to a schedule... Your running should be a part of your routine—something you do without even thinking about it. Put your workouts on your calendar and take them as seriously as you do any other appointments.

8.    …but be flexible. Hey, life is complicated—meetings run over, kids get sick, projects take longer than expected. Try to “go with the flow”: Keep running gear at the office, know a variety of routes, and realize that even 15 minutes is better than nothing.

9.    Listen to your body. Are you experiencing pain or excessive fatigue when you run, or a run-down feeling at other times? Get the problem checked out. You may need to temporarily change your routine.
 
10.  Spice it up. Once a week, replace a run with another activity such as cycling, elliptical training, swimming, or cross-country skiing. These non-impact workouts will help keep you injury-free while maintaining your aerobic fitness. Lifting light weights once or twice a week can help strengthen non-running muscles and prevent injury.