Running tips, motivation and realities

Running season never really ends for those who train for marathons through the winter but now that it's nicer out, the contagion of outdoor running is high and the paths, trails and streets are full of runners - young and old, beginners and veterans. I've compiled some of my favourite running tips, superstitions and inspirations. Enjoy!

Tips and motivations:

• Force yourself to step out the door. Once you’re outside, start running. If after 6 minutes, you're still not feeling it, turn around, but chances out that first km shake out will keep you going.
• Get a song ready to power through that hill or sprint. Sing along and be hardcore.
• Dress right, have the right shoes, invest in the gear. Make it easier on yourself. Get your feet/gait assessed, find a good bra, get good technical, sweat-wicking clothing. You might actually enjoy running MORE (and feel good!)
• Whenever I’m lacking motivation, I think about how great I feel after my runs. And then I think of all the people that will razz me if I don't show up to run with my running crew. So if it's a Sunday morning, that is usually when I force myself up and stop snoozing. Running with a group makes all the difference!
• Don’t compare yourself to other runners. Set goals that are realistic and attainable for you. Write down your goals and keep them where you see them often.
• Stick to your training. Do the hills. Run in the rain. Run in the snow. Do your Fartleks. And see how much character you build, strength you develop and cardiovascular training you gain.
• In case the point before didn't stick, don’t ever miss a chance to train in really miserable weather! You'll be very "Canadian" for running seasons to come, telling novices about the time you ran in minus 26 up Bayview on a 23km training run. Also, you’ll feel great afterward, and when races come along, you’ll know it can't possibly be worse!
• Looking to get pumped for race day? Volunteer at a local race—meet runners, support runners and connect with your community.
• Don’t neglect and irritate your family and friends by spending all your time running and talking about running. This one's really tough. And with that I apologize to my friends and family.
• Sign up for a race as soon as you feel up to it - they sell out faster and faster! And then you're committed so you have to go through with the training! :)
• Accept and appreciate the fact that not every single run can be a good one.
• Be prepared to remove the words “can’t” and “never” from your vocabulary.
• If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
• Hydrate. Make it a habit to drink water throughout the day. On runs, experiment early with electrolytes and nutrition that works for YOU!
• Carry a token or bus fare in your water belt at all times. Also, a copy of your health card in a ziplock bag is a good idea.
• Avoid eating spicy foods your long runs. I've learned the hard way.
• Use BodyGlide wherever things rub. Enough said.
• Do not increase your mileage more than 10 percent per week.
• Cut your Training by at least 30 percent every 4th or 5th week for recovery.
• Buy a foam roller, name it, and become intimate with it.
• Make your Saturday night routines an early night in with said foam roller, a nice tall glass of... water, a carb-heavy dinner, and a date with your pillow.

Superstitions and rituals (pre and on race day):
Week before the race:

• Trust the taper. If you feel you're going crazy, you're lazy, you're fat, you're injured and you haven't trained properly, that's normal for taper. Keep at it.
• For days before the race, have a water bottle attached to you at all times.
• Eat well. Carbload as early as a few days before.
• Get lots of sleep three and two days pre race.

Day before the race:

• Pick up the race kit. Let yourself get enthused and don't start psyching yourself out.
• Set up your race outfit (that you've trained in), bib, gels, water, shoes, pace bands, music, watch, etc. the night before.

Race day:

• Wake up really early the day of a race.
• Prepare the same food/beverages you would have on a long training run - my winner breakfasts are a pita with peanut or almond butter and honey and a tea. Or an oatmeal with goji berries or banana, almonds, and cinnamon and coffee.
• Drink water (early) on race day then cool it or you'll be in line too many times for port-a-potties pre race.
• Get to the start line area at least 45 minutes before the race. Pee at least once. The pee feeling at the start line 5 minute pre-race is nerves. Don't try to rush into the bathroom line again.
• Know the course, even if just mentally, and start visualizing it.
• Don't wear your race shirt on race day. A) You haven't trained in it and B) You haven't earned it yet. Don't get me started about this one.
• Retie your shoes to perfect snugness and double knot (or whatever trick you have to keep them from undoing).

During the race:

• Run with people you trained with.
• High five kids.
• Smile as often as you can, especially during the tough parts. It is really hard to have negative thoughts if you’re smiling. Plus, people watching the race will really respond to you.
• On a run or in a race, count down the miles instead of counting up. During my last marathon, with 11 km to go, my running buddy Sean said "this is just a regular Tuesday night run with the Rats". And then my legs got a kick to them of familiarity, of "I can do this".
• Think of a different person that encouraged and supported you through your training or that you're running for for every km you run.
• Say thank you to volunteers along the course.

Post race:

• Ice bath.
• Epsom salt bath.
• Hydrate.
• Pig out.
• Celebrate.
• Research your next race.

What are your rituals?