Your personal running journal

START CAN MAKE ALMOST EVERY RUN A GOOD ONE. I START EVERY RUN AT LEAST THREE MINUTES PER MILE SLOWER THAN I COULD RACE THE DISTANCE I’M PLANNING TO RUN THAT DAY.

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YOU ARE CAPABLE OF BECOMING A RUNNING SUCCESS EVERY DAY. ALL YOU NEED TO DO IS TO MOVE FORWARD BY WALKING AND/OR RUNNING FAR ENOUGH FOR THE ENDORPHINS AND THE SATISFACTION TO POUR OUT.

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AS YOU FIND NEW WAYS TO ENJOY DAILY RUNS, YOU BECOME MORE COMMITTED TO FITNESS.

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THE TIME TO YOURSELF DURING A WALK OR RUN CAN RESTORE AND STRENGTHEN YOU BY HELPING YOU TO COMMUNICATE WITH YOURSELF.

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FORWARD MOTION EXERTION UNLEASHES A SERIES OF REWARDS WHICH KEEP ON GIVING AS LONG AS YOU CONTINUE TO EXERCISE REGULARLY.

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THE MOST EXHILARATING RUNS ARE OFTEN ON THE STRESSED OUT DAYS WHEN WE DON’T WANT TO RUN.

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AS WE MATURE, WE BECOME INTROSPECTIVE. RUNNING ALLOWS THIS INNER COMMUNICATION TO TAKE PLACE IN A POSITIVE ENVIRONMENT, PRODUCING POSITIVE MOMENTUM IN ALL AREAS OF LIFE.

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EVEN AFTER THE MOST STRESSFUL DAY, A SLOW 60-MINUTE RUN LEAVES ME FEELING POSITIVE ABOUT MYSELF AND THE FUTURE.

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WE ARE DESIGNED TO RUN – AND WE INCREASE OUR CHANCE OF DAILY HAPPINESS WHEN WE DO SO.

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RUNNING IS ONE OF THE BEST WAYS TO GET YOUR RIGHT BRAIN IN GEAR, TO INSPIRE CREATIVITY.

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RUNNING INSPIRES A SERIES OF POSITIVE AND MOTIVATIONAL CHANGES INSIDE OF US – RUNNERS ARE MORE POSITIVE PEOPLE.

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OUR ANCIENT ANCESTORS DESIGNED US TO BE RUNNERS AND WALKERS. WHEN WE DO SO WE GO BACK TO OUR ROOTS AND FEEL A GREAT SENSE OF FULFILLMENT.

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TO MOVE FORWARD REGULARLY MAKES YOU FEEL GROUNDED, REAL AND NATURALLY ALIVE.

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IT’S POSSIBLE TO COMPLETELY TURN AROUND A NONPRODUCTIVE ATTITUDE DURING A RUN.

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YOU’LL TEACH YOURSELF TO RUN FASTER BY TAKING A VERY LIGHT AND QUICK TOUCH WITH EACH FOOT. THIS HELPS YOU INCREASE THE TURNOVER OF FEET AND LEGS, OFTEN WITH A SLIGHTLY SHORTER STRIDE LENGTH.

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WHEN YOU MAKE RUNNING MISTAKES, WRITE THEM DOWN AND MAKE CHANGES IN YOUR RUNNING WHICH WILL KEEP THEM FROM OCCURRING AGAIN.

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RUNNING UP HILLS, AT RACE PACE, WILL STRENGTHEN YOUR LEGS BETTER THAN ANY WEIGHT TRAINING YOU COULD DO. WALK DOWN EACH HILL FOR COMPLETE RECOVERY, AND DO THIS SESSION ONLY ONCE A WEEK.

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HELP SOMEONE TO GET INTO RUNNING OR WALKING AND YOU’LL RECEIVE A LOT MORE THAN YOU GIVE.

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AT THE FIRST SIGN OF A POSSIBLE INJURY, TAKE AN EXTRA ONE TO THREE DAYS OFF FROM RUNNING. THIS MAY HELP YOU AVOID A MONTH OR MORE OFF WHEN YOU PUSHED IT AND INCREASED THE DAMAGE.

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WE ARE DESIGNED TO RUN – AND WE INCREASE OUR CHANCE OF DAILY HAPPINESS WHEN WE DO SO.

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YOU ONLY GET TO THE FINISH BECAUSE YOU KEPT PUSHING THROUGH THOSE MANY EPISODES WHEN THE LEFT BRAIN TOLD YOU TO QUIT.

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FEELING BETTER IS OFTEN AS SIMPLE AS RUNNNG (AND WALKING) DOWN THE ROAD, ABOUT ONE MILE.

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EACH TIME YOU PUSH THROUGH DOUBT AND FATIGUE, YOU’RE ACTIVATING THE INNER MECHANISM THAT MAKES IT EASIER TO DO IT AGAIN.

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EACH RUN HAS A SELF-FULFILLING REWARD: THE FINISH.

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RUNNING IS A BALANCE OF PHYSICAL EXERTION, ENHANCED MENTAL AWARENESS AND SPIRITUAL PEACE.

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SOMETIMES THE DIFFERENCE BETWEEN SUCCESS AND DISAPPOINTMENT IN RUNNING IS STARTING YOUR RUN 10 SECONDS PER MILE TOO FAST.

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DISTANCE RUNNING IS NOT A STRENGTH ACTIVITY – BUT ONE OF INERTIA. YOUR GOAL IS TO KEEP MOVING FORWARD IN THE MOST EFFICIENT WAY.

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IF YOU HAVE A TIME GOAL IN A RACE OR SPEED WORKOUT, CONCENTRATE ON QUICKER TURNOVER OF THE FEET AND LEGS, NOT A LONGER STRIDE LENGTH.

12 Form Improvement Drills – to Make Running Faster and Easier
    The following drills have helped thousands of runners run more efficiently and faster. Each develops different capabilities, and each rewards the individual for running smoother, reducing impact, using momentum, and increasing the cadence or turnover of feet and legs. With each drill, you’ll be teaching yourself to move more more directly and easily down the road.
When?
    These should be done on a non-long run day. It is fine, however, to insert them into your warmup, before a race or a speed workout. Many runners have also told me that the drills are a nice way to break up an average run that otherwise might be called “boring.”
CD – The Cadence Drill for faster turnover
    This is an easy drill that helps you to become a smoother runner, using less effort. By doing it regularly, you