Contributed by Eleanor O'Toole
1. Always use good socks that will not crinkle and cause blisters. Use Vaseline whenever you
plan any long runs, especially during warmer months. (Use on toes, nipples, crotch, etc.)
2. Never run hard on Drink an 8 oz. Glass of water about hour before you run. During your
workout, drink a couple of ounces every fifteen minutes. two consecutive days.
3. Use lightweight training shoes for interval workouts. Use a heavier more protective shoe for
your longer slower runs. Use racing flats for races only. Never train in this type of shoe.
4. If you want to reach a personal best for a particular race or specific distance, train for that
distance. When training for a Half Marathon / Marathon, increase your mileage, do longer
intervals at slower speeds and do one long run every week to ten days. When training for the
shorter distances, decrease the mileage and increase the tempo of your repeats during interval
workouts while doing less repetitions.
5. Listen to your body. It will tell you when you are pushing too hard or too easy. If you are not
feeling well, back off. Don't be a martyr. Tomorrow's anther day.
6. Use shock absorbing insoles to replace the sock liners for you interval workouts. Sorbothane,
Sof Sole, and Spenco Polysorb are the more popular insoles on the market.
7. If you feel that your body is starting to breakdown, substitute another form of exercise such as
swimming or biking to help your body recover.
Last Updated on April 27, 1997 by Chicky's Page