Contest: Win New Balance Gear for Spring Training

Spring is a magical time that only occurs a few weeks out of the year. It’s when the world seems alive again—growing, sprouting, blooming right before our eyes. It’s easy to be swept up in that energy of revitalization. It inspires us to head straight for the door and run for miles upon miles letting the cool breeze and sweet smells encapsulate us every step of the way.

But hold your horses. Some of us might not be fully prepared to leap into that five-mile run.

That’s why we need your help. Take yourself back to those first few runs you ever did. There has to be one or two things you wish you’d known back then that you most definitely know now. It might be a certain meal you eat or a stretch you do that really does the trick. Maybe it’s an app you use or an outfit you wear that helps you train better than ever. And, yes, it can even be the running shoes.

For your insight into training, you could be greatly rewarded. What’s up for grabs? A New Balance outfit to cover your spring training needs. That’s right. We will dress you from head to toe in New Balance gear. This includes a technical running shirt, running shorts or skirt and New Balance running shoes of your choice. 

So, how can you win? All you have to do is answer the simple question below in the comment section of this post:

What’s your favorite spring training tip?

What makes a good tip? Be specific, accurate and transparent. If there are sources, cite them. If you are living proof, show it. Did a YouTube video help you with a training method? Share it.

The best tips will be selected by the staff of The winners will be announced each Wednesday for the next four weeks. Since  a new winner will be chosen every week, feel free to enter multiple times with new tips! To kick things off, our first tip comes from the New Balance 5K Training program. It says: “On your first day of running it is ok to walk and jog. Trying to do too much too fast will cause problems.”

This very basic tip is something we often forget. Now tell us what else we’re missing from our routine!

UPDATE: We have our first winner! Congratulations to Laura Newman. We will be contacting you soon about your prize! Laura left the following tip:

“Low, slow, and close to the ground!”
Don’t over stride, don’t go out too fast, and don’t bounce. Basically, apply simple rules of physics. Run in whisper mode — if you’re stomping or thudding, you’re converting energy into sound and NOT into forward motion. If you’re a beginner, run til you can’t control you’re breath, and then walk (quick pace) til you can and repeat. I know it sounds too simple and obvious to work well, but it does. I went from 230 lb couch potato in March 2011 to walking. I started running August 9th, 2011. I ran my first marathon (River City) on March 25th, 2012 (4:58:17) and minus 100 lbs. Yes, you can too! If I can do it, anyone can do it! My favorite fitness app is Endomondo. It works on smart phones or you load Garmin or Fitbit data directly into it. It maps your runs, keeps your stats, calculates your pace, cals burned, etc. The stats and graphs make it easy for any newbie runner to dial into what works for you. Here’s the local news story covering my marathon.

This week we also have another tip from our partner New Balance. In the following New Balance-sponsored video, the following is suggested:

“A lot of overuse injuries come from not doing basic things like stretching and not warming up. Having a good routine in place is an important part of injury prevention.”

Watch the full video below.

We’re back again with the winner of week 2. And it is … (drum roll please!) … Jim Williams! Here is what Jim recommends for spring training:

 Running need not be your end goal. Instead, make it part of your means to an end. Find yourself a road race six to eight weeks out from when you are starting out. Make that race your goal and running part of reaching that goal. The knowledge that you are working towards something bigger will help keep you motivated. I used a Couch to 5K app to get me started and found their corresponding Facebook page. After every training run, I posted my success on their wall. I found that many others were doing the same and it made for great encouragement and support. After finishing the 9 week app, I found that there is also a C25K Grads page that I still post to regularly.  Post your daily successes on your own Facebook wall. Nothing beats encouragement from friends and family. You may even inspire someone else to start running too.

In addition to Jim’s tip, we found this great tip on New Balance’s Race Day Tips page. Check it.

If you run on a softer, uneven surface like unpaved ground you will have a lower impact workout and the muscles in your lower legs will get stronger to accommodate the uneven surface.

For those who feel like they can’t slow down, hold your horses. Our week 3 winner has actually increased her pace by taking brief walk breaks as needed. Check out what Rose has to say:

My absolute favorite training tip (and one that has gotten me this far into my running) is to not be afraid to walk. Jeff Galloway says it best, “Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.” I used to think that walking during my run made me “less of a runner” or that it was going to make me slower. Now that I’ve committed to taking walk breaks, I’ve not only dropped time off my pace but I’ve also been able to run longer distances and feel so much better the next day. So don’t worry if the crazy person running full speed past you is beating you while you’re walking–they’ll probably crash and burn 3 miles in while you’ll still be going strong.

While some of us might need to slow it down, others are ready to pick up the pace. If you are ready to really push yourself, the New Balance Race Day tips page offers this advice:

I try to keep my training runs intense. I don’t mean going all out all the time. But I expect my training runs to be fast. I want to teach my body to adjust to being as fast as I can for as long as I can. Then when race day comes, I’m all about keeping it comfortable. But since my training has been intense and fast for me, comfortable becomes faster.

If comfortable becomes faster, what happens when the temperatures outside start to rise? Our final winner Marcus gives us insight on how runner’s should dress no matter what them thermometer says:

New runners always struggle with how to play, “Dress the Runner.” Deciding what to wear for a given temperature can be tricky, and the wrong decision can make the difference between a great run and a miserable run. When I first started running twenty-five years ago, I learned about the “20 Degree Rule,” from Jim Fixx’s Complete Book of Running and I still adhere to it today. Whatever the current temperature is outside, I simply add 20 degrees to it, and dress if I were going to just “hang out” at that temperature. It’s a fool-proof strategy to keep me comfortable for the entire workout.

Last but not least, New Balance’s Race Day tips page leaves us with this sage advice: “Pace yourself and you will be on the winning side.”

This giveaway is open to U.S. and Canadian residents only. One winner will be announced on each Wednesday in April 2012. The contest ends on April 25 with the announcement of the final winner.  The contest has now ended. Thank you to everyone who participated! Feel free to continue to leave your spring training tips in the comments section. Happy Training!

264 Comments on “Contest: Win New Balance Gear for Spring Training

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  3. “You’ll never regret time you worked out.”
    It always gets me going!

  4. A great spring tip for when many runners start to run more seriously, after winter’s end, is a simple one. Run consistently. To really improve your running the best thing a runner can do is to run 5 to 6 times a week. It can be a mile a day, but run consistently. Even if training for a marathon, it could be 3 miles a day and extending on a weekend day. But the consistency will really improve your fitness level, and then if you want to run more, it’ll be much easier. My own story is the proof. I have been running for 33 years, marathons for 23 years now. Six years ago I started to run 6 times a week whatever the distance. My running improved immediately. I won a trophy in my age group for the first time ever. After running 15 marathons around 4:30 pace, I improved to 3:50 and have stayed at that pace while qualifying for and running the past 5 Boston Marathons…and I’m qualified for next year! All my races have been done in New Balance running sneakers. I love NB!

  5. My spring training tip is get off the treadmill and run outdoors. Also, start slow and stretch and strengthen your legs from ankles to thighs.

  6. When I ran cross country and I came to a steep hill I would look down instead of at the top of the hill. It helps a lot mentally!

  7. Put yourself first! Nobody in your family can survive without you! You are the staple of your families success!! I train daily and my inspiration is my family! My daughters’ need me everyday and I want to be here for them. Without your mother where would you be? I don’t want to let my girls down because I didn’t take care of myself! Without health you have nothing! I wake up early or I involve my children, there is no excuse, just make it fun!! While I play soccer, they play on the playground! I run the neighborhood pushing my 8 month old in the stroller! I lift weights at home, they do Fit Kids! We have fun!! The future is precious and so exciting! I don’t want to miss a thing. By taking care of myself, setting a positive healthy example to my children will benefit them and their children too! SO get out there run, play, enjoy the weather and most of all enjoy your family! Don’t miss a thing! PS Shoes are a very important factor!! I just got new shoes and I am struggling with comfort! Make sure you have good shoes so you have no EXCUSES!!

  8. Allways use the restroom before the start of the race. Don’t ask how I know.

  9. Always stretch first! It is so easy to pull something when you are starting back up in the spring! Good running shoes do not hurt either!

  10. In case you have not worn this brand before you should give it a shot! These running shoes has a perfect fit and feels just great on your feet. Equipped with one of the best cushioning system being used for running shoes the Gel-Kayano 16 are comfortable and at the same time strong enough to support your weight while jogging.

    Compared to other running shoes, this model seems a little lighter, without affecting quality whatsoever.

    The ASICS 16 running shoes are well made and strong, so don’t worry about them wearing out any time soon, like some types of regular shoes that become battered and uncomfortable. The ASICS 16 has a heel stability that is maintained by the TPU plate which has been placed directly over the silicone gel unit; also, the forefoot tooling of these new ASICS Gel-Kayano 16 running shoes features an injected Solyte cap placed over the forefoot gel cushioning system. The special design was to reduce any tendency for arch pain and to make the jogger’s feet move more naturally and unconstricted.

    The ASICS producers claim that this model of running shoes has better control on the jogger’s tendency to pronate, by dissipating the forces in place as the user’s heel strikes the ground, causing these running shoes to greatly increase running efficiency and also decrease fatigue.

  11. Push yourself. Don’t get complacent. You’d be surprised what you can do when you set small goals. When I started running I would tell myself, ” Ok, I’m going to run for three minutes…” that turned into, “I’m going to run until the end of this song.” Now I can run for 45 minutes at an 6mph pace. Every week I add .1 mph to my speed. Whenever I feel like giving up I just imagine how proud I’ll be of myself afterwards. I remember to breathe in through my nose and out of my mouth and think about something else or jam out to something motivating. I always think to myself, “This will not last forever.” And once I see how far I can go, it’s motivation to push myself harder next time.

  12. My spring taining trip is always stretch and enjoy the moment

  13. stretch before running – hydrate – and run at your own pace

  14. My tip is to make sure and stretch. There is nothing worse to pulling a muscle because you didn’t take a few minutes to stretch beforehand.

  15. my tip is to listen to your body. im less likely to be motivated to run or workout if i pushed it too hard the day before

  16. Let’s be honest – most of us aren’t natural runners. Even though I have been athletic all my life I still dread running so much to the point of onset anxiety attacks. But once your blood starts flowing and the sweat begins to drip I am always reminded of one thing to keep me going: “Running is all about the knees. Stop worrying about the pace or distance…just continue to lift your knees and your body will follow”. It is a fact that when runners stop lifting their knees thats when the activity becomes unnatural and damaging.

  17. My best advice is just keep running. If your joints hurt, run on the ellptical. If your short on time just go for a short run. Just keep running!

  18. A balanced training program is one that improves a runner’s skill, strength, speed, endurance and flexibility. Many runners tend to focus on endurance and speed while they train. Spring is a great time to take cross training activities outdoors; hiking, swimming, rowing and cycling can all help balance out your training program.

  19. Someone told me one time, when running up hills to lean forward and “claw the ground.” Always remember that one, and it always helps. 😀

  20. My favorite spring training tip is, Don’t be intimidated by other people on the track… A lot of them have been running for years and are in great shape. Another important thing is to have a good pair of shoes, your shoes make a really big difference in how you feel while your out there and after your finished. I have had a few mini strokes and I have copd and I know I wont ever be a runner, but by gosh I can walk! And sure a lot of people pass me “several” times, but I am out there doing it! I am getting fresh air & sunshine and walking my butt off to be as healthy as I can. Just go at your own pace and enjoy what your doing….
    chocho1957 at

  21. The same with any exercise, don’t try to do too much to fast. And always be sure to stretch and listen to your body. If it tells you to stop, stop.

  22. My favorite spring training tip is to not start out to hard. When just getting back into a running routine, it’s important to start out slowly. Increase speed and distance gradually, or else injury will result.

  23. My tip is to enjoy a cup of vanilla soy milk after a good run. It quenches and reinvergates like nothing else! I even bring some soy milk (and a banana) with me for after a race and skip the sugary stuff that’s handed out.

  24. Believe in yourself! Yes, you need to run smart and recover well, but if you believe you can achieve something, you will get there. I’ve found that having one hard speed work out a week to push yourself will develop your mental toughness. And being able to tough it out in a race and having confidence in your ability is a huge asset. Set your goals high- you can do more than you think! Just make a plan to get there slowly and carefully.

  25. i love to hit the trails in the springtime for a change of scenery and pace. It’s a great way to unwind the mind from a long season of racing and gear up for the summer months.

  26. Make sure to wear sun-block everytime you go out for a run.

  27. Start out easy and finish strong…even in training, it’s good to get into the habit of negative splits!

  28. If you are overweight or even obese when you start running (as I was when I first began), you have to take good care of your knees as you are asking a lot of them to take the pressure of running in addition to the excess weight. You can “tough it out” through lots of other pains, but you shouldn’t ignore when your knees are telling you to take a break! A bad knee injury can really set back your progress and perhaps even be with you for the rest of your life. Of course, running is a great way to lose weight and you shouldn’t let the potential risk stop you from getting in shape!

    Find some good knee-strengthening exercises that you can do on your rest days right from the start. I am lucky enough to have an athletic trainer for a brother in law who recommended a few exercises to me (my favorite is the straight leg lift – Talking to a professional about your concerns, pains, and progress along the journey is a great idea to help keep you motivated as well as injury-free! Thanks to my new passion for running and taking good care of my knees (along with a healthier diet) I’ve lost more than 70 pounds and am now officially in the “healthy” BMI range! You can do it, too!

  29. Don’t be intimidated by all the other runners out there! Instead, stay true to your training plan. Keep your easy runs easy, even if that means that other runners are passing you more often than you’d like.

  30. The best Spring training tip I have received is to not get discouraged when my runs start to feel more challenging as the temperatures start to go up. Our bodies need time to adjust to the warmer weather. It’s also a good idea to slow down our pace during the initial warm weather runs to ensure that we can finish without running out of steam.

  31. I make plans to run with friends – it keeps me motivated and prevents me from hitting the snooze button! 🙂

  32. Pingback: Nice and Easy-- That's My Style | 30 Something Mother Runner

  33. Others have said not every run is great, some runs are better than others. My tip is not every RACE is great. Sure there is excitement building up to the start of a race, but sometimes race day is your bad running day. So far this year my husband and I have run 5 races, two were just ok for both of us. Two others were great for one of us, but not the other. The last one was fantastic for both, we even PRed together! So even though it is race day, it might not be a great run day. Just get through it and look forward to the next race.

  34. In the Spring, I love to had speed interval work to my running. I also try to mix up my cross-training days by adding outdoor bootcamp classes. I have also started taking Yoga classes and have really seen the benefits in my running. (I only run in NB shoes–have for 12 yrs and been injury free since then).

  35. After a long, cold and dark winter I love spring for late day speed work workouts.

  36. Dress appropriately – layering is key, especially on long runs. I sometimes start a run and it’s cold and by the time I reach the half way point I need to shed some clothes. So dress smart in the spring 🙂

  37. The biggest tip I could give any runner is to listen to your body. I have overlooked pain in favor of running and have ended up injured. Also include stretching into your routine!

  38. What I love best about running in the Spring is the longer nights. I am an evening runner as opposed to a morning runner and I love to run as the day passes into night and watch the sun set as I put one foot in front of the other along the trail. With the evening hours comes an issue of safety. So my Spring Training tip relates to safety. Make sure you are visible (use lights and wear reflective clothing). Also make sure you are protected from the elements. Out here near the Great Salt Lake we get lots of mosquitoes, so insect repellent is important (we are often tempted to run in medical masks to avoid the extra protein we can often consume while running this time of year). Also remember to wear sunscreen if you are running when the sun is shining. Most of all, HAVE FUN! If you aren’t having fun, what’s the point?

  39. Spring is the ideal time to get into the routine of speed work. To get your body ready, start with hill repeats. After 3-4 weeks doing hill repeats once a week, move onto tempo, and then finally, add in some track work. Remember to keep your speed work at no more than about 10 percent of your total weekly mileage. Enjoy the rewards of faster running it brings!

  40. My tip is just for the ladies…invest in a good quality sports bra and make sure you take good care of it. I see so many women out running and their girls are bouncing along. Ouch, that has to hurt! A good quality sports bra will keep you in place and running comfortably. Make sure that you take good care of the the technical fabrics in your sports bra by washing with a sports detergent and then hanging to dry…avoid the dryer as it wil break down the fabrics. You should replace your sports bra every few months in order to keep your girls in place! I learned this lesson the hard way…an unfortunate race picture where it appeared my girls were at waist level! Now I always pay attention and make sure they stay in place!

  41. Listen to your body and if something isn’t right, don’t push through it because it could end up making matters worse… If rest and ice don’t make it better, go and see a doctor and get it checked out!

  42. Listen to your body as you acclimate to the heat. Slow down if you need to and pay attention to your hydration and fuel.
    And most of all, have fun! It’s Spring and you can run outside again!!

  43. Don’t feel like you have to run fast all of the time. Other people will pass you and that’s okay. Know what your goal for that specific run is (tempo run? long run? easy run? etc.) and stick with your planned pace.

  44. A great, motivational playlist on my iPod is a must for me! It really helps keep you moving when you get to the end of the race.

  45. If you’re a woman invest in a good sports bra. Trust me when I say that it’s definitely worth the time and effort. Running with the”girls” bouncing everywhere is not fun. The bra is just as important as good running shoes.

  46. Pingback: Weekly Recap: April Week 3 |

  47. Spring marathon season is in full swing. One of the most tricky parts of marathon training is the taper. After months of mileage buildup, you cut your miles to get those legs ready for race day. During the taper you can start to doubt the training that you have put in. At this point you should trust your training. You have put in the time and your body is ready. Those long runs have your legs primed to succeed. Your legs need the rest for race day, so avoid the urge to go out and run lots of miles in the week or so before your race. The taper is also a good opportunity to work on dialing into your goal marathon pace. You can take advantage of some of the shorter runs to get your body used to running at race pace. Finally you can use the time to develop your race plan. Are you going to start out slow and work into a faster pace, or try to run even splits the whole time. Having a plan will help when your adrenaline is pumping on race day. Remember to think positive and you can tackle taper madness!

  48. Don’t neglect your gluts. They are your powerhouse, but if forgotten can easily betray you. One legged squats, lunges in all directions, jump squats, etc all make them very happy to power you through the next race course. Behold to the glut.

  49. This is all brand new for me. I am running my first 5K at 48 years old this October. Something that has helped my is to find support in online/social media groups. Sharing my day/stories and goals with a group of people also in training through my Facebook and Twitter, and getting positive feedback, motivates a lot! And get great music! The right music can keep me going longer and stronger!

  50. Pingback: Post Your Spring Training Tips and Win

  51. To stay motivated sign up for a race so you have something to train for. And get an audio book. Running while listening to books is an excellent use of time.

  52. New runners always struggle with how to play, “Dress the Runner.” Deciding what to wear for a given temperature can be tricky, and the wrong decision can make the difference between a great run and a miserable run.

    When I first started running twenty-five years ago, I learned about the “20 Degree Rule,” from Jim Fixx’s Complete Book of Running and I still adhere to it today. Whatever the current temperature is outside, I simply add 20 degrees to it, and dress if I were going to just “hang out” at that temperature. It’s a fool-proof strategy to keep me comfortable for the entire workout.

  53. There are so many to share!
    – keep it light on the feet
    – relax the arms, head forward, chest forward
    – keep your jaw relaxed
    – hydration is so important – hydrate all of the time, not just when running!

  54. One of my favorite running tips is if you find you’re struggling during your run to breathe out slowly. Sort of like a deep sigh. It calms your nerves and relaxes you. Keeping your brain in the run is half the battle.

  55. Spring is a time every year that people in my area get excited to be outside because it has been cold and snowy for the last 4-5 months. Every year that I can remember I have had a running injury because I have done to much to soon and I didn’t run the way my body was intended to run. Last fall I changed from heal striking to mid/fore foot striking. This required me to shorten my stride and land with my feet under my hips. I have notice that I feel better after long runs, I am much faster and I haven’t had any injuries in a year even though I am running MUCH more than any other year. I also made the switch to minimalist running shoes that make this style of running easier for me. For all of those runners that want to get out and take in all the wonderful spring weather my advise to you is don’t do to much to soon and consider changing the way you run. Before you make any changes do your research and make the decision that is right for you.

  56. Wear sunscreen. As the weather becomes gorgeous, runners spend a lot of time outdoors. It is important to protect the skin in order to prevent sunburn and skin cancer (and aging of skin!). For me, I have failed to wear sunscreen for most of my runs until last year. As a result, I have noticed that my face, shoulders, neck, and chest have developed a number of freckles and moles. Some of these moles look suspicious to me, and so I have had them examined by a dermatologist. Thus far, none of them are cancerous, but I have been cautioned to monitor them. So wear sunscreen to protect your skin!

  57. For me, getting my run in first thing in the morning is the best way to ensure I don’t ‘run out of time’ when everything else pushes in. It’s hard to pull myself out of bed early some mornings, but I seem to find that the harder it was to get out and get moving, the better the run ends up being… Don’t let a foul mood or minor aches and pains stop you – the hardest part is getting out the door and getting those first few steps in. (On a rough day, motivational music never hurts either 🙂

    I’m a New Balance girl all the way – have tried other shoes (shiny things distract me – lol!) but I always come back to NB. Thanks for making great products!

  58. Use recovery days for just that…Recovery. Don’t run too hard on recovery days. Your body won’t get the needed rest and the hard workouts your doing won’t be utilized the way they should. G. Mutai (2011 Boston Champ) runs 8:00 mile recovery days and he has a 4:42 per mile marathon finish. Run easy and retain the work you are doing so you get better and stay healthy.

  59. Each Spring I pick a different tool to work on getting into my bag. Two years ago it was “Consistency”. I knew whatever goals might follow, having this attribute as a foundation would make the path easier. Last year it was the long run. Marathons. I felt the consistency would pay off. And it did. Over the course of 2011 I completed 3 marathons and knocked 91 minutes off my PR.
    This year, my tool is cross training. I normally run 6 days per week. I will run 5 days and ride 2 days this year. In addition, I put together a core/strength routine to improve running economy and decrease injury potential. This all builds up to my focus race this fall, a 100k trail event. I’ll need all the tools in my box.
    What new tool are you working on this year?

  60. Learned this one the hard way running in my first marathon, fuel up! I usually eat a protein bar and banana before I run and then hit the road as soon as possible. I did this before my first marathon and didn’t eat anything else before actually starting my race 3 1/2 hours later and I hit a hard wall at mile 18 and cramped up really bad. So, make sure you are fueled up before running!

  61. I recommend keeping a running journal. Whether you use an app or, your computer or old fashioned pen and paper, keep track of your workouts. It may take some time to get in the habit, but it’s worth it. I log my time, distance, any pain during my run or stretching after, miles on my current pair of shoes and liquid/gel consumption during long runs. By keeping a journal, I’m able to pinpoint when I need new shoes or when an injury occurred. It’s also a great way to track progress and to realize how far I’ve come since my first mile.

  62. I started running a little over 3 years ago, so spring time tips were always a welcome sight to me. I knew very little when it came to running and the gear that is associated with it. I bought a pair of “RUNNING” shoes from a Sam’s club, put on my cotton socks and a pair of gym shorts and out the door I went. WOW, how soon did I realize that I was doing it all wrong. I was properly fitted for a shoe that was not only in the correct category for me, but was lighter and more breathable. Then came true running socks and shorts . What a tremendous differnce in comfort and reliabitiy that was. And then came a even bigger shock to me, staying hydrated. It had been some 20+ years since I ran that hard and that long in temperatures like I have here in the panhandle of Florida. Lightweight, comfortable clothing, shoes and socks are a must for spring time running, and a very good water bottle.

  63. My best spring tips are :

    1. Set a race date on your calendar for a fall / winter race. Having a race marked down on your calendar / fridge / smartphone will help motivate you through those hot summer days.

    2. You can’t get to the finish if you’ve never started. It doesn’t matter if you come in first or last. Just get out there and finish.

  64. My best training tip ever is treating every run like a complete workout. Not just run, but see the whole picture. By adding a few dynamic warmup and cool down routines before and after ever run, I’ve become a smarter, more efficient runner in just a few weeks. And I have no more ITB problems. Instead of chasing minutes or seconds here and there off runs and stressing over the details, I’ve learnt that there’s a context to everything. Now I’m working with the big picture: Sleep, work, nutritution, proper training. This also gives more room for rest now that I give 100% on the things I should do and skip the rest, instead of trying to do a whole bunch of things half-assedly. Jason Fitzgerald at has taught me a lot. I wish I had known all this when I started running, but for some reason running is regarded as something “everyone” knows how to do. Rather the opposite; there’s so much to learn and improve on!

  65. Wear proper fitting shoes that are appropriate for the type of running that you are doing. If you are new to running or having problems, it’s best to go to a reputable running store to have a knowledgable sales person assist you. Shoes should match your running style (over pronate, flat, mid strike, heel strike, etc), how much you run (how many miles), and the ground that you run on (road, trail). The socks that you wear are important as well. They should fit well and wick moisture.

  66. Constant hydration is very important. You should be drinking water every few hours, training or not. If your urine isn’t clear or very light in color, you’re not drinking enough. Of course, you have to be eating right, too, or you’ll dilute yourself of important electrolytes!

    And sleep!

  67. I think one of the biggest things to think about in regards to spring running is the weather. With warmer temperatures it is important to remember to hydrate properly. With the warmer temperatures you will be sweating more, which increases your risk for dehydration. If you are heading out for a long run consider a fuel belt, or a handheld water bottle. You can also plan your route to include stops at public drinking fountains. The last thing is to pay attention to your body. If things don’t feel right, stop running and take some time to get rehydrated.

  68. Do not drink you electrolyte (Gatorade or Cytomax) and take your energy gels (GU) at the same time. Drink water with your energy gels. Your stomach will thank you!

  69. When it comes to running injury-free, nothing works as well as maintaining good form. And nothing helps you maintain your form for longer than a strong core. From planks to the admittedly bizarre superman-banana, there are a host of exercises to build that base. Check out these suggestions from the Mayo Clinic, for starters.

    While you’re building your core, you should be starting to pay attention to your form. Stand with your feet shoulder-width apart, and think H.A.L., as in “Bad form? I can’t let you do that, Dave.”

    First, your Head should be loose, looking forward and slightly down. Pick a point on the ground 8-10 feet ahead and look at that. This will keep your neck relaxed and keep your airway nice and open.

    Second, keep your Arms relaxed at an 85-95 degree angle. Cup your hands, lightly touching your thumb and index finger, and keep your thumb facing up. Pull your shoulders down and back, and drive your motion through your elbows.

    Third, Lean forward until you need to step out to catch yourself. That’s the angle to be at. Let gravity do the work for you.

    Master those three, and you’ll run faster, stronger, and longer.

  70. The biggest tip for Spring (and my hardest to follow) is ‘remember to GO EASY!’ – Easy on increasing miles AND easy on pace and effort. Not every run should be the same pace and effort, easy miles are just as important!
    Thanks New Balance!

  71. Take the time to warm up before and stretch after every run. I’ve gotten injured by not making the time to do this. It is worth cutting your run shorter to make the time to maintain your body. Run for a few minutes slow, and then do some dynamic stretches (skipping, high knees, butt kicks, walking lunges) and then start your run. Once finished, stretch out the legs – best stretch for me afterwards in the downward dog and really dig into each of your calves. Your body will thank you later.

  72. the hardest thing for to remember is to keep my enthusiasm under control. Don’t run too many miles too soon!

  73. I have over $1,000 worth of running shoes, in all states of wear, in my mudroom. Yet I don’t spend nearly that amount on dress shoes. Would love some freebies!

  74. A system that works for me includes stretching before a run. I run after work during the week and after sitting in a cubicle all day all I want to do is run, but I stretch first especially my calves. You don’t realize the difference this makes until you start- but so many people have calf issues after years of sitting. STRETCH.

    Next, ease into your run, get in some jogging or just a slower pace before whatever workout you’re trying to accomplish that day. Again, I want to RUN after work but if I go slow then ultimately my workout is better for going slow at first. Patience is a patience does.

    Post run is more stretching and usually a combo of compression socks/ice. Yes I look like a goober but I have low blood pressure and those socks rock my world, and my feet/legs.

    Last, cross train. I didn’t follow a normal runner’s training program for my first half-marathon, I decided to follow more of a triathletes plan. What I found was how good I felt changing it up.

    Running, check. Swimming, check. Weight training, check. Cycling, check. Yoga, check.

    Lather, rinse repeat.

  75. When training for a race, don’t forget to do prepare for a kick at the end. After a training run, do some full strides (30 seconds each, with recovery between). You are tired, but think about trying to catch a runner ahead of you. You should be going at 90% if possible on the strides. I used this method when training for my last 5K and found it really gave me a psychological edge. I had the confidence–and the extra juice at the end–to finish with an all-out kick. It really helps you finish on a positive note!

  76. Pay attention to how you feel based on time of day, how you eat, etc and record it so you don’t make that mistake during the real race!

  77. I am trying to get into the mind frame of being a beginner runner. I can walk for hours but have not actually ever been a “runner”. I have run a 5k or two, but never stuck with it. I can tell you why I am entering this contest, because New Balance is my favorite shoe. I teach P.E. and stand all day, walking out to the track and moving around with the kids. I would love to win the shoes and outfits because I can truly say New Balance is the best shoe I have ever worn. Love them. When school is out, I am going to start running, slowly and increase so I can do a 5k this summer.

  78. Here is a tip that I see a lot of people skip- it is BEYOND important to be in-tune with your body. Yes, the first few steps in a jog will be tough, yes you might only “run” three blocks before you need to stop, and yes things will hurt. However, you need to be able to tell the difference between bad pain and good pain. Good pain is the wow that muscle does not get used often and I can tell I am doing something good for my body. Bad pain is ” holy f##k that hurts like I am dying and my legs are ripped off and it is horrible”. Bad pain is BAD and could signal a problem that is serious. This is especially important if you are an individual with previous injuries or other short-comings (certain health issues and genetic issues).

    I did the treadmill in an attempt to get healthy and re-injured my knee. I pushed through pain and ended up limping for months. I finally decided it was too much. I went and got a foam roller. I started to do that and downloaded yoga routines as well as stretches I found through a google search. I did that routine every morning and night. Within a week I was not limping and within months I was walking 4-6 miles a day for my new job. It was amazing. I am now preparing for my first 5k. It is sudden last minute decision and I know I will be running/walking and I could still not be more excited and I have my eye on committing to serious training for a half marathon. All because I started listening to my body and started to care for it with what amounted to twenty minutes of stretching and rolling a day. BEST investment ever.

    I LOVE LOVE LOVE new balance and it is my favorite brand ever!! Hope the tip helps someone either way!! But new gear will be awesome since my grad school budget limits disposable income.

  79. Recruit a friend or find a local running group to run with. Running can be a great social activity. It is much more enjoyable to run with other people especially when you are first starting out or feeling sore from a workout. Conversation can make the time go by quickly and you are less likely to worry about pace. Plus having a running partner/group helps hold you accountable on those days when you don’t feel like running. I am less likely to skip a day or running if I know someone is counting on me.

  80. Drink lots of water throughout the day, it easy to get dehydrated as it gets warmer.

  81. Here’s a tip no one tells you:

    Maybe avoid the coffee and whole grain toast pre-run. And the banana. Avoid the banana. Anything you might eat if you were feeling, um, how shall we say this…stopped up? There’s nothing worse than cutting a run short because you have to pathetically hobble to the nearest porta-potty, praying you won’t relive that terrible day in second grade that earned you the nickname “Streaks” or “Brownie” or some other terribly clever seven-year-old invention.

    Yeah, it’s super gross, but I definitely wish someone had told me this when I first started! (And, no, I’ve never had an “accident” on a run…but I there is a certain terror in feeling it is a definite possibility. Better not to go there!)

    So what to eat? Maybe that plain bagel you’ve been told is the devil (it usually is, just not right now). Half an energy bar, some orange juice, instant oatmeal, a fig bar, fruit leather, whatever. Something nice and carby. Find what works for you. I actually have evolved to being able to eat whole wheat toast w/PB & a banana, but when I first started, that was a recipe for disaster. Just be a little tentative, experiment, and plan your first routes to have easy bathroom access. Running can really clean you out. 😉

    Um, and HAVE FUN. Every run.

  82. I love hitting the high school tracks and doing interval running sprints. Sometimes I’ll job sideways, backwards and full out sprints….Now thats a workout…

  83. I would say the most significant lesson I learned was the importance of fueling your body properly. I think often times people start running as a form of weight loss, I know its certainly been part of my motivation, and as a result often restrict their caloric intake. For myself I had to realize I was putting a lot of stress on my body and demanding a lot of work from it, and if I wanted it to perform I had to fuel it. I needed to focus on WHAT I was putting into my body, and the quality of the foods, as opposed to restricting the amount.

    So be sure to eat lots of whole foods, vegetables, fruits, whole grains, quality proteins, and be sure to treat yourself for all the hard work you’re doing!

  84. Winter miles really help to bring you up to “speed” in the spring. So having done base miles over winter, I have become stronger and faster. Most important thing is to enjoy your run. Have a goal for the week and go with it, because if your not enjoying the run that day, then you shouldn’t be running. Running four times a week allows for strong speed gains and muscle recovery.

  85. My favorite spring training tip is to not do too much at once! Sometimes when the warm weather hits, I get a little overzealous and start trying to get in too many miles….always leads to some sort of injury and time off. Easy does it!

  86. What motivates me- is keeping a record of all of my workouts -especially running. Then I look back a year ago, and see how far I’ve come- and how far I can still go!!!!

  87. REST! Sometimes, you just need to give your body a break! That way you can enjoy the next one a lot more!

  88. The weather motivates me to run in the spring. I love being able to lace up my shoes and go for a long run around the lakes where I live. Everything is blooming and coming alive. There is just something about running that rejuvenates you especially in the spring.

  89. What motivates me most in the spring is how beautiful the woods are! The new growth and emerging green buds make me look forward to getting out to see what else has bloomed. Also, there are lots of wild berry bushes along the way, so I check to see where I’ll be berry picking in the coming months!

  90. Stretching might be one of the most important steps in running. Stetching prevents injury and I find that when I don’t stretch, my runs get worse, my legs feel terrible and I get injured. Never forget to take a few minutes to give your legs some love!

  91. My tip?

    Be flexible, go easy on yourself, and listen to your body.

    Not every run will be phenomenal, and some days you just won’t want to run. Both of these things are okay. Design your plan with flexibility in mind – make room for when you get sick, have a special dinner, or the kids want to go to the beach. If you miss a run, it isn’t the end of the world. Also, listen to what you body is telling you. If you are super tired and can’t stop hitting your snooze button, then you should probably just sleep for the extra thirty minutes and try to run after work or maybe tomorrow morning. You need the sleep. If you start running and your knee hurts, stop and walk home.

    When I first started running, I thought it was all or nothing. I laced up my shoes six out of every seven days and could be found wandering around my small college town. Within months I managed to burn-out, convinced that my days of running were over because I had missed a couple runs, and a couple more were miserable. When my leg started hurting, I decided it was only a minor twinge and I ran through it. I ran through it to the point of not being able to put weight on my leg.

    My tip comes from eighteen months of not running, six of which were spent going to physical therapy three times a week. And my last year’s worth of races (were I have managed to earn a new PR at each one, regardless of the distance) are courtesy of flexible goal planning, not beating myself up over a missed or miserable run, and listening to the cues my body sends me.

    So, in my opinion, the most important parts of running are completely mental – be flexible with your plan, don’t beat yourself up, and listen to what your body is telling you. You can’t go wrong with those three things.

  92. just run…once you get past the first mile, it’s easy and you don’t want to stop.

  93. Run unplugged at least once a week. No iPod, no Garmin, just you and the road. It really helps you get back to the simplicity of running and allows you to pay attention to your running form.

  94. Focus on the workout at hand. It is easy to get caught up in always trying to go faster. But LSD runs have a purpose just like track workouts. Long runs don’t need to be at a blistering pace, they are meant to be slow, give you time on your feet and stretch your endurance.

  95. Wear sunscreen! And-I think stretching throughout a run helps! Enjoy it-take time to look at the beauty that surrounds you!

  96. I would say to start slow and hydrate, not with just water but replenish your body with electrolytes for those hotter or longer runs.

  97. Eat a light meal at least 1 hour before running (e.g. cup of yogurt or bowl of cereal). You’ll find that it provides energy for you on your run.

  98. Vary your running course! I often run during my lunch hour at work and love to vary my course to keep it interesting. A run by the State Capitol. A run up to the Cathedral and past the old mansions of Summit Avenue. A run through downtown to see all the people action. It really makes the runs go by quickly and effortlessly as you cruise by others, trying NOT to look tired. 🙂

  99. This is my first spring as a runner but the most important tip I have is to go slow! The weather is nice and you just want to get out there and run, but it’s important to take it slow and not try to do too much too soon!

  100. I am a new runner and this is my first spring out. We had a blast of heat right at first here in Ohio and my body had no idea how to handle it after only running during the cooler/cold months from fall to winter. Two big things impacted me immediately: get enough hydration and dress cooler. I can’t thank myself enough for buying hydration bottles. I had no idea what a difference a little water on my walk breaks would do for my endurance. As for the second part, it can get hard to predict how hot you will get so dressing in light layers as you figure out your body temperature and clothing needs is really important. You can strip layers as you need to and keep yourself regulated.

  101. Listen to your body! Spring makes you excited to try for speed, but ramp up your speed work slowly to avoid injury.

  102. The best advice I ever got was from Dr. Chris Milburn, a local runner (and by “local”, I refer to Cape Breton, Nova Scotia) – he said the first 2-3 months of running, until you build up a base level of cardio fitness, aren’t necessarily that enjoyable. There’s a hump that you have to push through before running becomes a truly enjoyable experience, and many new runners don’t expect it and don’t push through the first hard months. Stick with it, it’s SO worth it! I’ve been running now for a year and a half – I’ve done 2 half marathons and am training for my first marathon – and coaching new runners. Now I tell them STICK WITH IT and keep running, it will be the best thing you ever do!

    • Oh yeah: and use body glide or aquaphor between your thighs and guys, put it on your nipples and save yourself the grief!!!

      • I used Body Glide with moderate results. I then tried Skin Strong products. They are, hands down, the best anti blister and chaffing products I have used. Kept my feet blister free through a wet and muddy Rocky Raccoon 50 this winter. And it’s a great little family run business.

  103. Foam roll! I’m new to it and never realized how much better it makes my legs feel.

  104. My best training tip is to stay hydrated and eat right! I felt my best during a long run because I had eaten a lot of fruits, vegetables, and whole grains during the week. I also kept myself better hydrated!!

    Also taking care of your feet is important. A good pair of shoes goes a long way!!!

  105. It’s spring and we may have forgotten what it feels like to be out enjoying the amazing weather and beautiful scenery. We are all so eager to get outside and bust into a great run. However, not every run will be the BEST run ever. My favorite running tip is to remember that not every run will be the greatest, but not to get discouraged! Keeping a positive attitude on those not so great days will make the best runs feel even better. Running is a combination on physical and mental fitness, so keeping a positive mental attitude will always help in achieving your best runs yet!

  106. Always drink plenty of water during the few hours before a run. No matter how pretty it is outside, it’s much water than it has been and your body needs the water

  107. LOTS of foam rolling and using The Stick… and TONS of water! 🙂

  108. You actually do need to rest. Spring for me always means the start of a full running schedule, and I always have to remind myself to take breaks and to taper so my legs stay fresh and strong for races.

  109. If you don’t feel like running you have two options,
    1. Don’t Run
    2. Run

    In Two hours which will you regret?

  110. My favorite tip, FUEL for your run BEFORE you go. It is no fun or motivational to have to run with an empty stomach.

  111. Keep tabs on the weather so you dress appropriately. Be sure to hydrate and let a friend/family member know your route. Last but not least HAVE FUN 🙂

  112. If your springtime brings light showers, then put on some older running shoes and try running in the rain for a change up. Now “rain” does not mean thunderstorms and lightning, which can get scary pretty fast. But if your area is lucky enough to get warm spring showers, then get out there. Enjoy how greener things are when it rains, how crisper the air is, and I bet you’ll have a little extra spring in your step. Besides, you’re going to sweat a little anyways, so why not go all out…

  113. R.I.C.E. and stretching. I skipped these and wound up with ITBS! I’m training for my first half marathon. You know, just when you are getting going with some mileage under your belt? Getting excited about your progress? Think stretching is unnecessary? Then…. Boom…. it hits. I was on mile 9 of a 10-mile run. I was exhilarated! But then the pain came to the outside of my knee: ITBS. My neglecting of strectching and RICE had come and bit me in the behind. Now I use the foam roller every night before bed and never neglect stretching, rest, ice, compression and elevation! I wish I had started earlier!

  114. Training with others always keeps me consistent in my training. Those days when I am really dragging I am motivated and pushed by my friends and vice versa. Find other runners who are dedicated and start a running group!

  115. Don’t let the nice weather make you forget to ease into higher mileage. It’s easy to run a lot because you want to be out in the beautiful weather and end up injured!

  116. My favorite tip is to dress like its 15-20 degrees warmer. Although it’s cooler at first, you really start to warm up quick on those brisk spring days!

  117. The most important tip is to just go out and have fun. It is easy to get caught up the all the technology that comes with running. The best runs come when you just go run and not have a plan.

  118. My favorite spring training tip is to get motivated by remembering how much I yearn for the sunny running and cycling days during times when it’s cold, grey, and wet — I should take advantage of the opportunity, knowing how happy it will make me!

  119. My best tip would be- ENJOY THE WEATHER! It’s so nice to get outside for a run after the winter weather and lack of daylight, so just get out there and enjoy it!

  120. My absolute favorite training tip (and one that has gotten me this far into my running) is to not be afraid to walk. Jeff Galloway says it best, “Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.”

    I used to think that walking during my run made me “less of a runner” or that it was going to make me slower. Now that I’ve committed to taking walk breaks, I’ve not only dropped time off my pace but I’ve also been able to run longer distances and feel so much better the next day. So don’t worry if the crazy person running full speed past you is beating you while you’re walking- they’ll probably crash and burn 3 miles in while you’ll still be going strong.

  121. A training tip that has helped me a lot is making sure to drink a lot of water BEFORE you go out running, especially if you are running longer distances. I had stomach issues when I first started training for my marathon and on three different occasions I came home and threw up. At first I thought my body just couldn’t handle the longer runs, but just to make sure I started drinking four 24 ounce water bottles the day before my run. It worked like a miracle! Since I have made sure to drink enough before my run I have not had problems since. I have always heard the importance of drinking during your run, but I have since learned that the before is also important to running healthy and happy!

  122. My favorite spring training tip is to hit a nearby outdoor track and get some speed in those legs! The snow has finally melted off of it, and so our excuses must also melt away…. 🙂

  123. It’s definitely the running shoe. I didn’t know that your feet technically swell up during a run, so I bought running shoes the same size as my normal everyday shoes. BIG MISTAKE! I had blood blisters and all sorts of things going on! 🙁 Always opt for at least a half size up, if not a full size!

  124. Lots of water while running and don’t be afraid to go slow, especially if the heat is draining you. It doesn’t matter how fast you finish, as long as you finish 🙂

  125. My biggest tip would be to increase your mileage slowly and gradually from week to week!! I know first hand how easy it is to injure yourself from increasing mileage way to quickly! Be sure to form a solid foundation before getting crazy with the numbers!

  126. Listen to your body when you run. Know the difference between good pain and bad pain.

  127. Make the foam roller your friend. Foam rolling and stretching this marathon training cycle has decreased my recovery time and allowed me to stay strong.

  128. Pingback: Contest: Win New Balance Gear for Spring Training

  129. The most important tip for running is…to HAVE FUN!!! I started running because I watched my husband train and run his first 5k, and I was there to cheer him on! I had so much fun I thought, I can do this too! So I trained and ran my first 5k. That was 2 years ago. Now, we run races together, trying to get a decent time, but we are more interested in being together and having fun. We plan vacations with a running goal in mind and run together whenever we can. We have made running a lifestyle and are closer, healthier, and happier than ever!

  130. It has taken me years to understand how important cross training is for marathon running. Last year I saw benefits from simply doing yoga, biking and strength work…well this year it was time to step it up one more notch. Tabata workouts, specifically ZWOW for free on YouTube, have allowed me to push my cardio and work on strength.

    As a result of slowly incoprating these challenging workouts, I just ran my fastest mile ever!

  131. With warmer weather and new goals, it’s easy to get overzealous and do too much too soon. To avoid injury, remember to increase miles 10% per week and make every 4th week a cutback week where you decrease miles by 20-50% to give your body a chance to recover and adapt to the demands your putting on it.

  132. Maintain a continual state of hydration, especially during the warmer months. Trying to catch up on your hydration the day before, or worse during, your run can fill you with empty calories and not enough fuel to perform properly.

  133. With warmer weather and new goals, it’s easy to be overzealous and do too much too soon. Avoid injury by building mileage up gradually with no more than a 10% increase each week and make every 4th week a recovery week where you cut mileage back.

  134. Don’t be afraid to run slow! Use your recovery jogs to your advantage and take them easy, your body will thank you for it when you are pushing it by letting you push that little bit harder.

  135. As spring marks the beginning of a new running season for many, it becomes important to instill good habits early in training; practice good hydration and nutrition, warm up before running, stretch after, and listen to your body (if it needs an easy day to recover, there is no shame in taking an easy day). Practicing these at the beginning of your season will turn them into habits that you can benefit from later.

  136. Stay motivated! Whether thats by signing up for a race, tracking workouts, or having the desire to have a bikini-ready body, working towards a goal always helps you succeed!

  137. One of my best tips is to sign up for a race…that will help push you to train this spring!

  138. Know that you are STILL a runner even if you run slowly, need to take a walk break every few minutes, are bigger than the average runner, or don’t have the latest gadget. If you’re out there out their pounding the pavement, dodging bears on the trail, or ‘milling it, you qualify as a RUNNER.

  139. pacing yourself makes a big difference in how you feel about running. not every run should be as fast as you can possibly go.

  140. Start a workout routine. It makes keeping to your running and workout much easier.

  141. Water!!! Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so don’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.

  142. I have learned that good shoes (and socks) are key to taking the right steps in training. Also, don’t push too hard too fast, but build up to your goals. The success is in the journey.

  143. Definitely have a buddy in it with you or at least someone that will always support you. It makes a world of difference in succeeding.

  144. Listen to the advice of others, experiment, and find out what works best for you and your body.

  145. Pinterest Can Help Your Spring Training!
    Pinterest is rapidly becoming the most-visited social media site (if you haven’t joined yet, just go to and request an invitation). In the midst of food- and craft-related boards, there are lots of running/exercise/fitness posts too. Once you’ve joined, create a board for yourself, like the one I made:
    I called mine ‘Diet & Fitness Inspiration,’ but you can call it whatever you like.
    Start by searching Pinterest for ‘running’ or something that you’re interested in. You can re-pin the pins you like to your board. You can also pin things from websites you visit, and the image you pin will link back to the site.
    Pin information, images, motivational quotes–anything that will help inform and inspire you.
    Pinning + Solid Training = Success!

  146. My Spring Running Tip would be to also Stretch first and also GOOD Running/and or Walking Shoes and Friends to Run with and even music and keep it up every other day and do not Quit .

  147. I love to run and to run long distances. Last fall I started to get runners knee while training for an ultra so I began doing research. I came across a couple of very interesting ideas about how to stay injury free during running so I began to incorporate those ideas into my everyday life. Since then I have been logging more miles than ever before without any signs of injury or fatigue. The first thing I did was become a fruitarian. I eat only fruit and salads every day. No matter how long I run the day before I wake up without any soreness in my legs. The other thing I did was change my running shoes. I moved to running in only the NB Minimus. When I run in them it makes it seem so natural and effortless, like running is meant to be. I was always a firm believer that the more cushion in the shoe the better but since using the minimus shoe I will never use anything else. If you are having any sort of injuries while running I would suggest trying to change your shoes and eating more fruit. It worked for me and I have converted a few people I train with and they are now believers.

  148. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time , the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time. If you’re just starting out with exercise, it’s best to take it slow. While running, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.whatever the workout don’t forget your nike shoes.With nike gear JUST DO IT!

  149. For those of us in the 50+ age group, we don’t get going quite like we used to. I find that a good dose of protein for breakfast keeps me going for hours, then I put on really good running or walking shoes and get out for what I call a “Soccer Mom” walk. This Spring to get jazzed I walk 30 minutes to the shopping center, run an errand or two and walk 30 min back home. It’s even better when you have a buddy and can plan on a cup of coffee at Starbucks – preferably one that is even further away. 🙂

  150. If you feel like you need to go to the restroom before you run, even if it’s only a little bit, DO IT! Running increases your metabolism, and tries to push everything in your body out. This is common in long runs, and also in short runs, especially if you have just started running and your body is not used to your new routine. I run in the morning, so I naturally go to the restroom when I wake up. Then, I do jumping jacks, jumping, and a little bit of jogging around the house just to make sure nothing else wants out. Believe me, if you start running and are suddenly hit with “runner’s trots”, it does not feel pleasant AT ALL!

  151. first and foremost, get the right shoes! go to a running store and get yourself fitted. you will not regret it…proper shoes are the foundation for training. next, start off slow…there’s nothing like ruining your season with an early injury from trying to do too much too fast. third, join a running group. I’m a member of Seattle Green Lake Running Group…the camaraderie, motivation, and increased accountability are priceless!

  152. It may just be the effect of another long Alaskan winter, but now that the mercury is intimating warmer times ahead & the sun is not only present in the sky but serving a tangible purpose, I’m convinced that the best route to take for me as a runner is to embrace the elements as if I were still a child. I will stomp in puddles, slide in the mud, take in the warmth of the sun, scrape my way through the willows & do it under the banner of fun. If I come home from a run & I am clean, I’ve done something horribly wrong.
    That’s number one, & tied in to it for me up here in Denali? Watch out for bear sign.

  153. Good tip would be is have something to count how many miles you have run and so on. A good app would be MapMyRun I use this and it tells me my pace.

  154. For years, I would run with just one brand of shoes (I thought they were the best). My mother gave me some new balances for christmas!! No joke they were the best. I prefer the ones made specifically for running!

  155. Sometimes it’s as simple as putting on your shoes and getting out the door. I always tell myself I’ll give it five minutes and if I don’t feel like going any further I can come home…. but usually the push is all you need!

  156. It’s all about proper hydration through out the day. I find that if I haven’t had enough water throughout the day (not just immediately post-workout/run) that I can’t perform up to the same level I can if I’ve been properly hydrated!

  157. Spring ahead with New Balance !
    Replace your running shoes with the change of Seasons.
    Comfort and a balanced shoe design will help your running regime in leaps and bounds!

  158. If you need to stay motivated take a friend or some great music to get you through your workout.

  159. REST is as important as running. Even if you feel great, take at least one day off a week. Don’t over do it, or you’ll end up clunking around in a walking boot!

  160. I teach P.E. to elementary children and wear New Balance shoes all day. Love them. I am not a runner, but I am about to start running. Even though I am a beginner, I want to wear the best…New Balance! I know they are the most comfortable shoes I have ever worn.

  161. Living in MN I don’t get outside in the winter, so in the spring I need motivation, so a walking buddy really helps me. When she is waiting outside my door I can’t skip my workout!

  162. The key for me is to start with a slow stretch. I feel that you have a lot less tendency to injure yourself. Then of course good shoes and a good surface to run on. I prefer to hit my high school outdoor track after work. Then of course to hydrate before and after during the cool down stage. Last but not least is some good tunes to run/jog too.

  163. Start with the very most important foundation…GOOD shoes. Your shoes are what take your everywhere and decide how good your experience will be no matter your activity or how hard you do or do not push yourself.

  164. I love to walk and great shoes makes a difference in my walking comfort and distance.

  165. My best spring training tip is to start out slow and keep consistent.

  166. Prepare for spring training by spring cleaning–your closet, that is! Remove (and donate) training clothes that are uncomfortable or don’t fit correctly. Organize your favorite workout clothes and be sure to keep only the items that you really love. Then treat yourself to a few new items–like new sneakers and/or a brightly-colored shirt–that will help your performance. If you want to be a champion you have to start by dressing like one!

  167. In the nice weather I love to workout outdoors. It is very refreshing to me.

  168. Spring training tip? Start! Get outside. Stretch, walk if you need to, then run. Honestly assess your fitness level, and work on improving.

    Been training all winter? Fantastic! Spring means drier runs and better scenery.

    Sat on the couch all winter? Ok! Take advantage of warmer weather and slowly work on building endurance.

    The bottom line is to start where you are and listen to your body. Especially when it thanks you after a great workout!

  169. My training tip would be to just push through it, you will feel exhausted but if you keep at it for only like 2 weeks you battery will recharge a lot faster and you won’t get as tired.

  170. running is a good think where you need good sneakers so you don’t get sore feet

  171. Warm up, stretch, breathe, be on the track early, listen to the birds singing, IMAGINE what making that goal you set for yourself feels like, run like the wind!!

  172. I think it’s important to ready yourself, not only physically, but mentally and spiritually, also.Before you run, take a few moments to clear your mind of the daily worries and concerns of the day.
    Take deep breaths, and focus on the route you are taking and visualize yourself actually running it.
    I think it helps for a better training session.

  173. stretch those tendons our slowly and carefully before any long run.

  174. l love the run wearing a good pair of comfortable sneakers, while listening to some good music is my idea of a nice workout…

  175. Definitely run with music or at least a friend to keep your mind occupied. If you are first starting off alternate running and walking. Stretch out after!

  176. I think good music is really important. Not only while you’re running, but also before you start to get you pumped up and motivated. It’s so much easier to run longer when you’re enjoying the music and it can even serve as a distraction.

  177. Go to the local track once in awhile. Instead of just running a loop in the neighborhood, mix it up by running different lengths on the track. Not only will it keep workouts fresh, but it will help you get fit faster.

  178. I love a comfy pair of shoes, it will keep me from the blues! Shoes support my arch, and as I run I will leave my mark! Love your pretty and comfy shoes!

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  180. Whether just starting or restarting your running routine, sometimes getting out the door is difficult. Lay out all your running clothes and gear the night before and place them near your bed where you are sure to see them the first thing you get up. Also place either a motivational sign or a running schedule next to your door so that you can see what you need to do.

  181. ttransition slowly from treadmills to roads and trails-before I use to immediately head outdoors.

  182. There are all different kinds of thoughts about what shoes (or not) to wear while running. Some people will tell you that you need motion stabilizing shoes with orthotics and someone else might swear by minimalist shoes. The bottom line is this: find what works for YOU and feels the best and STICK WITH IT. If it ain’t broke, don’t fix it.

  183. To have an efficient running form and the least amount of wasted energy, it’s important to keep your upper body as still and relaxed as possible. When swinging your arms, make sure they only go in a forward-backward motion and at no time cross over the middle of your body or from side-to-side. If you happen to run with a ponytail, you can easily see if you’re swaying side-to-side by seeing which way your ponytail is swinging while you run. I can judge how efficient my form is by how much my ponytail moves.

  184. I found that, for me, the best thing to eat before a workout is fresh fruit. I always have the most energy and feel the lightest and most revitalized. I have tried energy bars, smoothies, shakes, whole grains, etc, but fresh fruit is king for a pre-workout pick-me-up. Yesterday, I had a sweet, delicious navel orange and ran 11.5 miles pretty easily.

  185. Do some warm up exercises before streching like jumping jacks, deep knee bends or even salsa dancing.

  186. Best tip for spring training?

    Don’t stop training when winter comes round you bedwetter. You’ll appreciate it even more!

    That first day in shorts and tshirt after months of layer upon layer of skin tight lycra and stinking never-dry kit and training in the dark is like being born again.

    I weep tears of pure joy/triumph when i head out in the evenings now! but only cos i trained like i meant it all winter!

  187. Run efficiently. My brother-in-law taught me an incredibly helpful technique based on ideas from Born to Run ( Hold your shoulders back, keep them straight and still, wrists relaxed, and elbows tucked in close to the torso. Once I started running this way, I felt myself truly propelling myself – not just slogging as I so often did, swinging my shoulders around and causing more resistance. This may be super common running knowledge, but it really revolutionized my attitude towards running. The love/hate (endorphin/pain) relationship swiftly changed to love/crazy-in-love.

    Also, it’s so much easier for me to run in the evenings vs. the mornings when it starts to warm up in the springtime. Changing that schedule is more comfortable overall and I can run without fatiguing quickly. Plus, it’s nice running into the sunset! 🙂

  188. 1. Running need not be your end goal. Instead, make it part of your means to an end. Find yourself a road race six to eight weeks out from when you are starting out. Make that race your goal and running part of reaching that goal. The knowledge that you are working towards something bigger will help keep you motivated.

    2. I used a Couch to 5K app to get me started and found their corresponding Facebook page. After every training run, I posted my success on their wall. I found that many others were doing the same and it made for great encouragement and support. After finishing the 9 week app, I found that there is also a C25K Grads page that I still post to regularly.

    3. Post your daily successes on your own Facebook wall. Nothing beats encouragement from friends and family. You may even inspire someone else to start running too

  189. music you enjoy and cross training to push yourself to new levels.

  190. I’m a college student I just started running this year the reason being I plan on running my first race this summer!my spring tip would warming up

  191. Do the workout that you’re excited to do. Whether it’s a run to the park or a bike ride or pushing the running stroller to the playground – just get out there! Let yourself get excited about training again! And let your body tell you what will feel good and how much is too much. No rush…unless of course you’re running Boston.

  192. Love running at night, still bright thanks to daylight savings!!!

  193. Set a goal for your first run. Even if you don’t run the whole time (walking is still a great formof exercise), complete your goal. Be sure to start at a pace that is slower than you think you should be going. If you start too fast, you will tire faster and then get discouraged. If you start too slowly, keep going after you complete your goal. It will make you feel so much better to exceed your goal than to have to stop because you started too fast.

  194. As a complete novice (first attempt at running was about three weeks ago!), I can say that before anything else, the dedication to start and keep going after that first grueling attempt is what you need more than anything. Okay, obviously you need proper gear… but in all honesty, the only way I’ve been able to make this a habit and not something I tried once is pure, soul-grabbing, deep-digging dedication. Nothing’s harder than that first run, but nothing is better than the .10 miles you can go further on the second.

  195. Take advantage of the outdoors: Use hills for assisted pushups, stairs for cardio workouts, curbs for step-ups and single-leg squats. GET OUTSIDE.

  196. All you need is the will power to get off the couch, out of the house, and onto the pavement! A quickie set of dynamic stretches, a good pair of running shoes, and an excellent and nutritious pre-workout meal of a banana, a palm-full of almonds, and a few cups of water should be already in your arsenal to keep you energized for the run! Don’t let a bad mood get you down, or crappy weather! After all, you are only one workout away from a good mood!!!

    Bring a friend or turn up your mp3 player for some more motivation to get you going! With all that adrenaline pumping and all the energy you’ve got built up from the pre-run exercises, you should be up and off that couch like a pro and hitting the pavement like a champ!

    Of course, let’s not forget to stretch after your run! Re-hydrate and feed your muscles with a nutritious post-workout protein shake or snack! You can’t progress if you deny your body the nutrients it needs to grow!

  197. you really need some good running shoes start of in a jog and work your way to a ful run be sure to take some water with you to drink and enjoy and have fun..i just love a good jog.

  198. “Low, slow, and close to the ground!”
    Don’t over stride, don’t go out too fast, and don’t bounce. Basically, apply simple rules of physics. Run in whisper mode — if you’re stomping or thudding, you’re converting energy into sound and NOT into forward motion. If you’re a beginner, run til you can’t control you’re breath, and then walk (quick pace) til you can and repeat. I know it sounds too simple and obvious to work well, but it does. I went from 230 lb couch potato in March 2011 to walking. I started running August 9th, 2011. I ran my first marathon (River City) on March 25th, 2012 (4:58:17) and minus 100 lbs. Yes, you can too! If I can do it, anyone can do it! My favorite fitness app is Endomondo. It works on smart phones or you load Garmin or Fitbit data directly into it. It maps your runs, keeps your stats, calculates your pace, cals burned, etc. The stats and graphs make it easy for any newbie runner to dial into what works for you. Here’s the local news story covering my marathon.

  199. After a winter of snow-induced slow running, I find it necessary to do some preventative maintenance otherwise as the temperatures & my pace increases, I tend to end up injured. Additional exercises and stretching help prevent injuries.

  200. When i started running i found i improved very quiclky as a result of using the runkeeper app for iphone. The run keeper app offeres pre-installed training programmes along with monitoring your run, keeping a track on your pace. While your running your music Is playing via your head phones and the app tells you every 5 minutes the distance travelled, pace and time. It is great for improving and as your runs all save on the phone, you can track your improvments. Brilliant app, every runner with an iphone should give it a go!

  201. Good running shoes, enjoy the weather (even spring showers are great to run in)… and follow up a good run with chocolate milk for a recovery drink!

  202. Don’t forget to stop and smell the flowers every once in awhile. After a winter of cold running or the treadmill, it will make you feel better and ultimately want to run more when you appreciate the beauty during your run.

  203. My best tip for spring training would have to be STRETCHING before and after your run, no matter the distance. Preventing injuries is key to a successful & enjoyable run!

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  205. ask for advice from other runners..don’t try to do it alone. There are too many runners that think all you have to do is put on a pair of shoes and run.. NO NO NO!!! Thats how you get hurt…I learned that the HARD WAY!!

  206. Mexican Horchata is a KEY performance fuel – Rice, milk and cinnamon blended and filtered. I dont leave home on my bike without it, and use it to fuel up with carbs before a run.

  207. Light stretching.. dress as if its 20 degrees warmer..then head out quick before you procrastinate or second guess! Enjoy the scenery only running outdoors can bring.

  208. Cross-train. Running is fun but be sure to incorporate other training (cycling, running, weights, swimming).

  209. Just like you need to spring clean your house, you must also spring clean your mind. First, start by removing all of the clutter in your brain that says ” I can”t”, ” I’m too tired” , ” it’s raining out so I’ll skip” and replace with clean simple thoughts like ” I’ll feel better when I’m done”, ” I have never regretted a run, but have regretted not running”. It’s not always easy to get started but once you do, you will feel open, free and healthy. Get rid of that mind clutter once and for all’

  210. REST! Everybody hits it hard when they get back into things. Overtraining is a common mistake than gets you nowhere fast! Without proper recovery you can’t give 100% and if you can’t give 100% you wont get results!

  211. We are all so different, our schedules, the time we have to devote to training, our body mechanics – you just can not compare yourself to others… Always run at your own pace, and if you have to slow down a bit, slow down. Also, always, always stretch out espically, after your run! and most of all, HAVE FUN!!!

  212. Don’t try to do too much too fast! With the onset of nice weather, people who have not been training as frequently will want to up the volume and just keep running, or run too much. That’s a recipe for injury – trust me…I know. I was one of those. I’ve since learned to run smart, run within yourself, and don’t overdo it.

  213. A good tip is to never stop training! Meaning to even train in the winter. If you keep up on your runs during the cold times, even if it is barely over 1 mile long, you are keeping yourself in shape and continuing your progress to maintain a good running body and shape. Maintaining any kind of a minimal running running routine through the winter will help you stay in shape so that way you won’t have to re-train or jump back into the swing of things when the good weather of spring time comes.

  214. A good running app motivates me. Since I run alone, the Runmeter app keeps me on pace and even allows me to race against my best time.

  215. My best running tip is to listen to your body for not only the you’ve gone too far or too fast or have not fueled up enough or fueled up too much, but for the other things like it’s time to push that extra mile and when it’s time to run a bit harder, it’s time to reach for that next goal.

  216. Run YOUR race, not someone else’s. Don’t get caught up in the excitement and go out too fast. Save a little for the end.

  217. Don’t worry about speed at first. Just work on building endurance and don’t be afraid to talk a minute walk break here and there. You’ve got to be able to just finish a 5K before you need to worrk about finishing faster!

  218. Now is the best time to get into a routine of exercising! Whether you’re a beginner or a fitness guru, the spring time beckons all to come outdoors for renewal of the body, mind, and spirit! Whether you walk, run, bicycle, or play some other sport, stretching is the key to protecting and reinforcing health and fitness for the body. Stretching prevents injuries, allows you to train harder with more perseverance, and actually burns many more calories after a workout. It is important to first do a warm-up exercise and then stretch before doing your main workout. You should then follow your main workout with a cool-down exercise (such as walking) and lastly, stretch once again. When your muscles are “warmed up”, they are more flexible and able to be stretched. Stretching or exercising “cool” muscles risks injury. With this in mind, enjoy exercising everyone! (:

  219. Good New Balance shoes and don’t forget to hydrate!!! It’s not summer but your body needs it just as bad in spring!!

  220. I say an early morning run if at all possible is great… running with friends also motivates you and each other to keep it up!!! Night runs are also great to help you sleep better at night… The cool spring air and winds feel great once you break a sweat! I love running in spring!!!

  221. I think the best possible way to have a successful spring training session is to ENJOY the weather! It is so hard not to smile when the sun is shining, the breeze is blowing and flowers are blooming everywhere. Leave the ipod at home, if necessary, and just listen to your breathing… or let your mind wander! Training should not be a chore: it should be a part of you, something you crave. Take advantage of the beautiful weather and get out there!
    Oh, and a little cottage cheese and almonds always gives me the protein-packed punch I need to fuel my runs :).

  222. I run at night when I get home from work. I always preheat the oven before I go. That way I can toss my dinner in while I grab a shower and I don’t have to wait until 9:00 to eat.

  223. My favorite spring training tip is to have an amazing support group. Me and my girls are all motivated to get back to bikini bods. We talk and laugh (which is a great calorie burner) as we work out which makes it soo much easier to follow through with. Our routine.

  224. My favorite spring training trip is enjoy the run and being outside. Most of us don’t run as much as we would like in the winter, so that first spring run can sometimes be a wake up call. Don’t let the fact that you can’t run 6 miles at the pace you were running in fall discourage you from running. Maybe you can only do 2 miles this March, but don’t loose motivation or beat yourself up over not being the shape you were in last October. Celebrate the small victories this spring, and enjoy your run. Before you know it you will be running longer distances and faster! No matter the distance or the time it took you to complete your runs, you lapped everyone else who is sitting on the couch!

  225. Get a training buddy or two! Running with a friend holds you accountable to your schedule, and you can motivate each other to keep going when things get tough around that third mile. Additionally, talking to a friend during a long run ensures that you are running at a proper pace, because you shouldn’t be out of breath and should be able to chat with them along the way.

  226. GOOD SHOES!!!! I struggled with shin splints for most of last summer because my cheap softball cleats couldn’t compare to my New Balance running shoes. I finally had to cave and start wearing the New Balances for softball too. I could barely walk between innings until I made the switch and almost overnight things were 100% better!

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  228. Good Music is Key!!

    When I’m sad when I’m down..don’t feel like workin out..
    there’s a certain song that brings me around.
    It’s upbeat and sweet..
    brings me to my running feet..
    each time I hear that 80’s tune.
    I probably look like a loon..
    dancing and singing as I run outside..
    What’s the song you say that makes me smile?
    It’s Walking on the Sunshine…and it would be awhile..
    more like an eternity before I ever got tired of that song.
    I bet you know the words, so sing along..
    next time you are blue..
    bet it will do the same thing for you! 🙂

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