With Fall racing season here, I thought I'd share some tips for achieving your goals.
1) Set a race goal and choose a race. Whether it's a 5K, 10K, half, full marathon or ultra set a time goal or even just a goal to finish.
2) Get a plan and practice the pace you set out to achieve! Even if you don't have a run coach, have a plan. You can't achieve a time goal for a race without practicing your goal pace. For any distance, you can't expect to just run a pace that you don't practice during training runs.
3) Replace running shoes every 400-500 miles to avoid injury. I get asked a lot for my recommendation on shoes and this is it. Don't wear shoes that seem "new" or "not too worn-out" because they won't be absorbing and cushioning the same amount of shock when you run as they do when they're newer. Believe me, I've learned this the hard way! I also like to have 2 pairs of shoes (at least) that I rotate through on runs so my feet and muscles don't just adapt to one brand/model of shoe.
4) Don't neglect doing strength and stretching, even if it's 10-15 minutes just 2-3 times a week. I am attaching a short video of some core work and will have others available on my website shortly for core, abs, legs, and yoga. If you live in the Sacramento area I will be leading a 10 minute "Hot Core" right after the Friday 9am hot yoga class at Natomas Yoga Studio. Just contact me if you need more info. on that!
5) Always believe in yourself! if you show up to the start line doubting that you can do what you trained for, you probably won't.