Runner's World Complete Book of Running by Amby Burfoot

Author:Amby Burfoot [Amby Burfoot]
Language: eng
Format: epub
ISBN: 9781605295794
Publisher: Rodale
Published: 2009-10-14T16:00:00+00:00

Good-To-Go Playlist: Guilty Pleasures

“Good Vibrations,” Marky Mark and the Funky Bunch

“Toxic,” Britney Spears

“Lovefool,” The Cardigans

“Flagpole Sitta,” Harvey Danger

“Fergalicious,” Fergie

Check weather.com. If you know it’s going to be 110 degrees by 2 P.M., run early in the morning. Terrible thunderstorms on Saturday? There’s your day off. Proactive scheduling now will give you fewer excuses later.

Quit running in circles. Group “point to point” runs are a fun way to mix things up, says Andy Steinfeld, who coaches marathon runners in Maryland. His runners head out for 12 to 20 miles, then refuel at a local restaurant before hopping on the subway to ride back to the starting point.

Watch this. The 1999 docudrama Endurance shows how Ethiopian Haile Gebrselassie became one of the best distance runners of all time.

Create conflict. Drew Ludtke, head women’s track and cross-country coach at the University of St. Francis in Joliet, Illinois, says his runners are sometimes too social. So he tells them to imagine that the runner next to them just stole their boyfriend, which amps up the competition—and the fun.

Run trails to challenge your body and mind. “Trails are a fantastic way to give your training a change of pace,” says Long Beach, California, coach Todd Rose. Rose advises always running trails with a partner and a cell phone to stay safe.

Be realistic with your training. Sticking to a schedule of three workouts per week feels a lot better than quitting a more demanding plan. Go to runnersworld.com/smartcoach to customize your training program.

Live in the now. Seven-time Western States champ Scott Jurek focuses on the moment to get him through rough spots. “I tune in to my breath, technique, and my current pace, and I stay away from what lies ahead,” he says. This is especially helpful when “what lies ahead” is another 99 miles.

Get some perspective. Eritrean-born U.S. runner and 2004 Olympic Marathon silver medalist Meb Keflezighi listens to songs about his former country’s struggle for independence from Ethiopia when he needs a boost. “The true heroes are the soldiers,” he says, also mentioning American troops in Iraq. “Those are the real tough guys.”

Buy a full-length mirror and make sure you look in it every day.

Read this. Life at These Speeds, by Jeremy Jackson. When an entire track team is killed on the way home from a meet at the beginning of this novel, star Kevin Schuler, who rode home with his parents, is left to pick up the pieces. Sad but stirring.

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