You have 100 reasons for losing motivation to run. But we can top ‘em with tips, inspiring quotes, and more. Pick your fix. Repeat as necessary.

1. CREATE A BLOG where you post your daily mileage, then give out the Web address to your friends and family. Do you really want Aunt Ellen to ask why you skipped your four-miler on Wednesday?

2. MAMA, GET A NEW PAIR OF SHOES. Two-time Olympian Shayne Culpepper puts new gear she receives as an elite athlete to good use. “It’s fun to break in a new pair of shoes,” she says. “Sometimes that’s enough to get me excited.”

3. RUNNING COMMENTARY “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp, or are you going to be strong today?’” –Peter Maher, two-time Olympic marathoner from Canada

4. GO SOFT. It’s hard to stay motivated with shinsplints, so get off the pavement for a few days and run on a cross-country course or unpaved bike paths.

5. LOOK TO THE PAST Emil Zatopek, who won four Olympic golds in his career, was a tough-as-nails athlete known for his intense training methods, such as running in work boots. Competing with a gland infection and against his doctor’s orders, the Czech won three distance events–including the marathon–at the 1952 Helsinki Olympics. That stuffy nose doesn’t seem quite so bad now, does it?

6. FORGET TIME. Shane Bogan, who coaches distance runners in the Washington, D.C./Baltimore area, advises leaving your watch at home once in a while. “It’s liberating not to be worried about pace,” Bogan says.

7. SIGN UP NOW for a winter marathon in a warm state. Every training mile you log takes you closer to that winter getaway in toasty Phoenix, Florida, or Las Vegas.

8. THINK FAST. The runners Christy Coughlin coaches in Wilmette, Illinois, always get a boost from this simple negative-splits workout: Run for 20 minutes as slowly as you want, then turn around and run home faster. “The long warmup helps you feel great and run faster on the way back,” says Coughlin.

9. GOOD-TO-GO PLAYLIST
Classic Rock
“Don’t Stop Me Now,” Queen
“Break on Through,” The Doors
“Gimme Shelter,” Rolling Stones
“Come Together” the Beatles
“What Do You Do for Money Honey,” AC/DC

10. BLAZE A NEW PATH. “If you do the same runs all the time, it can beat you down,” says Olympian Alan Culpepper. GPS systems work great for mapping new routes. Or check out favoriterun.com or usatf.org/routes, which use Google Maps to let you plan and save routes.

11. FILL THE TUB with hot water, then head out for a three-miler on a frigid morning. The sooner you get back, the hotter your bath is.

12. EVERY MILE YOU RUN burns roughly 100 calories. Think of that next six-miler as two slices of pizza.

13. RUNNING COMMENTARY “No one can say, ‘You must not run faster than this or jump higher than that.’ The human spirit is indomitable.” –Sir Roger Bannister, the first man to run a sub-four-minute mile

14. THE BOSTON MARATHON is a year away. Think you can get there? (Go to www.baa.org for qualifying times.)

15. RACE ODD DISTANCES FOR AN INSTANT PR.
Kennedy Drive 8-K, San Francisco, May 13
Run for Alex 2-miler and 5-miler, Bentleyville, Pennsylvania, June 2
Six In The Stix II, Newport, New Hampshire, June 9
Quad-City Times Bix 7-miler, Davenport, Iowa, July 28
Falmouth Road Race 7-miler, Falmouth, Massachusetts, August 12
Bigfork Valley Challenge 4.5-miler, Bigfork, Minnesota, September 8

16. READ THIS The Loneliness of the Long-Distance Runner, a short story by Alan Sillitoe, tells the tale of a rebellious youth in a reformatory who runs in solitude and makes a stand against a system he doesn’t believe in. You’ll have new appreciation for the power of solo runs.

17. PLAY IN THE STREET. Skip a dreaded track workout for a fartlek (Swedish for “speed play”) session. After 10 minutes of easy jogging, run hard between two telephone poles, then slow down until you pass three. Then see if you can get to the traffic light before it changes, followed by a jog to the next mailbox. There are no set rules, so make it up as you go along.

18. THE PILE OF DISHES in the sink can wait till the sun goes down. Your tempo run can’t.

19. RUN AT LUNCH. Daniel Sheil, a marathon coach in Portland, Oregon, recommends lunchtime runs for two reasons: (1) You get your workout in before the day gets away from you; (2) You get a midday break from work stress.

20. RUNNING COMMENTARY “The more I run, the more I want to run, and the more I live a life conditioned and influenced and fashioned by my running. And the more I run, the more certain I am that I am heading for my real goal: to become the person I am.” –George Sheehan, M.D., beloved former RW columnist

21. THAT NEW RUNNING WATCH you want? Buy it–after timing 10 more speed sessions with your old one.

22. WATCH THIS Chariots of Fire In this stirring 1981 Oscar winner for Best Picture, two British athletes prepare for and compete in the 1924 summer Olympics. For bonus motivation, download the famous Vangelis theme to your MP3 player for tomorrow’s run.

23. WEAR A PEDOMETER on your run. Distance sounds more impressive in steps. Some tricked-out sports watches also record steps.

24. BUDDY UP. Not many people can keep up with nine-time University of Colorado all-American Sara Slattery. Luckily, two-time Olympian Shayne Culpepper happens to live down the street. Find your own version of the Olympian next door to run with regularly.

25. LOOK TO THE PAST In 1949, 9-year-old Wilma Rudolph learned to walk without leg braces after suffering from polio and spending most of her first years in bed. Rudolph went on to win three gold medals in the 1960 Olympics.

26. HAVE A DAILY GOAL. Scott Jurek, seven-time champion of The Western States 100-Mile Endurance Run, sets goals not just for big races but also for workouts. “Maybe it is a technique goal, maybe a pace goal, maybe a goal of running faster at the end,” he says.

27. MAKE A MASSAGE APPOINTMENT for the day after your long run.

28. WATCH THIS Baseball had Babe Ruth. Basketball had Michael Jordan. American distance running had Steve Prefontaine. Doesn’t matter that he wasn’t the best ever–he was the sport’s rock star. Prefontaine (1997) and Without Limits (1998) both capture Pre’s cocky swagger. Or check out the 1995 documentary Fire on the Track: The Steve Prefontaine Story.

29. GET YOURSELF A HEARTY DOG who needs lots of exercise. You’ll always have a reason for a daily jog.

30. GOOD-TO-GO PLAYLIST
Country
“Cocaine Blues,” Johnny Cash
“Ain’t Going Down (Til the Sun Comes Up),” Garth Brooks
“Wide Open Spaces,” Dixie Chicks
“Chasin’ That Neon Rainbow,” Alan Jackson
“The Devil Went Down to Georgia,” The Charlie Daniels Band

31. RUN THROUGH A SPRING STORM. With rain hitting you sideways and the wind whipping your face, you’ll feel alive. Just make sure you have a dry pair of shoes for tomorrow.

32. READ THIS The cult classic Once a Runner, by talented runner John L. Parker JR., captures the hard work and dedication required of fictional collegiate miler Quenton Cassidy.

33) RUNNING COMMENTARY “A lot of people run a race to see who’s fastest. I run to see who has the most guts.” –Steve Prefontaine

34. FEEL A NEED FOR SPEED. Sometimes you need the thrill of moving your legs as fast as they can go. To get the wind blowing through your hair, try six to eight 200-meter repeats at your mile race pace.

35. FOR EMERGENCY USE ONLY: Consider taking a short break from running if you think you’ve got the beginning of an overuse injury or you’re truly fatigued. A couple days of rest may be the thing to reinvigorate you. Call this one instant running motivation for three days from now.

36. IT’S SPRING! Why are you even reading this? You should be motivated just by the fact that you’re not forced to run on a treadmill.

37. YOU’LL BE WEARING A BATHING SUIT in another month or so, won’t you?

38. GOOD-TO-GO PLAYLIST
Hip-Hop
“If I Should Die,” Jay-Z
“Get By,” Talib Kweli
“Let’s Get Retarded,” blackeyed peas
“Lose Yourself,” eminem
“Bombs Over Baghdad,” outkast
“Get Low,” Lil jon
“Caught Out There,” Kelis

39. EXERCISE IMPROVES SEXUAL PERFORMANCE, according to research. Nuff said.

40. IT’S NOT TOO LATE to salvage your New Year’s resolutions.

41. READ THIS Pain, by Dan Middleman. Fictional college senior Richard Dubin attempts to balance hard partying, a complicated relationship, and world-class competition.

42. GO EARLY. Two-time Olympian Shayne Culpepper says that rather than putting off a run, she’ll head out even earlier than usual when she’s not in the mood to work out. “If I have that extra cup of coffee or I wait an extra half hour, it becomes too torturous,” she says.

43. LOOK TO THE PAST Billy Mills came out of nowhere in the 1964 Olympics to become the only American to win a gold medal in the 10,000 meters. Mills’s PR at the time was nearly a minute slower than that of Australia’s Ron Clarke. With 100 meters to go, Mills sprinted ahead, improving his PR and setting a new Olympic record.

44. IF YOU’RE REALLY IN THE MOOD to change things up, or if you just have nothing to wear, check out the list of clothing-optional races at cybernude.com/nuderuns.

45. GOOD-TO-GO PLAYLIST
Alternative Rock
“Beautiful Day,” U2
“Run in Place,” The Nadas
“Seven Nation Army,” The White Stripes
“Take Me Out,” Franz Ferdinand
“Get Free,” The Vines
“Just (You Do It to Yourself),” Radiohead

46. PAY YOURSELF. Set a price for attaining a certain weekly mileage goal. When you hit it, pay up. Keep your mileage money in a jar, and once it accumulates, buy yourself that new running jacket you’ve been ogling.

47. ASK A FRIEND TO BIKE alongside you when your running partner isn’t available.

48. GET WET. When it gets hot out, Washington, D.C.-area coach Bruce Gross suggests logging your miles by running in the deep end of a pool while wearing a flotation vest. Gross tells his runners to break it up by going hard for five minutes, then resting for one minute. Work up to an hour.

49. RACE RESULTS STAY ON GOOGLE FOREVER.

50. TURN THINGS AROUND. “A poor performance is a strong motivator for me,” says elite marathoner Clint Verran. “I can’t wait to prove to myself that I’m a better runner than my last showing.” Verran also says negative comments from his coaches fire him up. “For me, proving somebody wrong is key.”

51. BEEN MARATHONING FOR YEARS? Maybe it’s time to try an ultra. Or the mile.

52. BECOME A RUNNING MENTOR. Once you get your neighbor, coworker, or significant other hooked on your favorite sport, they’ll be counting on your continued support and guidance–and company.

53. FEELING TIRED? Instead of taking the day off, throw some walk breaks into your run. Use the breaks to refuel, stretch out sore muscles, or get inspired by the scenery.

54. HEAD FOR THE HILLS. “When I need a boost, I attack a hill workout,” says Greg Meyer, winner of the 1982 Chicago Marathon and 1983 Boston Marathon. “You can’t do hills halfhearted.” Meyer believes the difficulty of the workout brings out the best in him.

55. WATCH THIS Saint Ralph In this 2005 Canadian film, a teenager sets out to win the 1954 Boston Marathon, thinking this is the “miracle” required to wake his mother from a coma.

56. RUN FOR A REASON. Do a race for charity. Helping kids with diabetes or women with breast cancer makes it much easier to get out the door.

57. DUST OFF YOUR TRACK SPIKES. Most states have Olympic-style summer games where you can compete in events like the mile or the 400-meter hurdles. If you’re really looking for a change of pace, train for a field event like the long jump.

58. RUNNING COMMENTARY “Workouts are like brushing my teeth; I don’t think about it, I just do it. The decision has already been made.” –Patti Sue Plumer, U.S. Olympian

59. REMEMBER that you almost always feel better after a run than before it.

60. LOOK TO THE PAST Roger Bannister and John Landy (the only two men to have broken four minutes in the mile at the time) raced at the 1954 British Empire and Commonwealth Games in Vancouver in what was billed as “The Miracle Mile.” Landy led for most of the race, but Bannister passed him on the final turn–proving it ain’t over till it’s over.

61. RUNNING COMMENTARY “If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” –Priscilla Welch, who won the 1987 New York City Marathon at age 42

62. KEEP A LOG. Greg Meyer, former Boston Marathon and Chicago Marathon champ, says his logbook keeps him motivated. “I just can’t stand to look at my log and see a goose egg for the day,” he says.

63. MAKE A CONNECTION. www.Fitness-singles.com connects active people looking for love. Get in your run and go on a date at the same time.

64. BRING HOME SOME HARDWARE. Okay, so you’re not going to win the Chicago Marathon, but that doesn’t mean you can’t score a trophy. Find a few small local races where you might be able to compete for the top spots in your age group.

65. DON’T EXPECT EVERY DAY TO BE BETTER than the last. Some days will be slower than others, and some days might even hurt a bit. But as long as you’re on the road, it’s a good day.

66. IF YOU DON’T RUN ROAD RACES, where will you get all your T-shirts?

67. JUST START. If the thought of running your full workout is too much to bear, just suit up to run around the block. Chances are, once you’re outside, you’ll start to feel better and put in at least a few miles.

68. READ THIS Bowerman and the Men of Oregon, by Kenny Moore. Learn about Bill Bowerman, one of the most famous track and field coaches of the last century and cofounder of Nike. You’ll be surprised how the legend initiated his new runners at the University of Oregon.

69. RUN SOLO and away from the crowds on recovery days. The faster runners on popular routes will make you want to pick up the pace. Alone, you’ll be able to listen to your body and reap the recovery you deserve.

70. RUNNING COMMENTARY “Those who say that I will lose and am finished will have to run over my body to beat me.” –Said Aouita, 5000 meter Olympic gold medalist

71. YOU’RE NEVER TOO OLD FOR A GOLD STAR, says Sacramento-area running coach Shauna Schultz. Plan your workouts a week in advance, then place a star sticker on the calendar for each day you meet your goal. “Visualizing your progress in this manner is very encouraging,” Schultz says.

72. THINK YOU DON’T HAVE TIME TO RUN? You can probably make a list longer than this one of things you’re wasting time on today. Cut one of them out and get the run in.

73. FOCUS ON THE COMPETITION. Olympic 200-meter gold medalist Shawn Crawford says his two chief competitors–himself and his stopwatch–keep him heading out every day. “I want to break records, and you can’t break records sitting home.”

74. BECOME A RACE DIRECTOR. If you live in a small town with no road races, start your own. Most towns have some sort of yearly celebration in the summer, and you can tie the race to that. Work with local track and cross-country teams to help promote it.

75. RUN AN ERRAND–LITERALLY. Run to get cash at the ATM, buy that lottery ticket for the mega-million-dollar prize, or return the DVD to the rental store.

76. CHECK WEATHER.COM. If you know it’s going to be 110 degrees by 2 p.m., run early in the morning. Terrible thunderstorms on Saturday? There’s your day off. Proactive scheduling now will give you fewer excuses later.

77. GOOD-TO-GO PLAYLIST
Guilty Pleasures
“Good Vibrations,” Marky Mark and the Funky Bunch
“Toxic,” Britney Spears
“Lovefool,” The Cardigans
“Flagpole Sitta,” Harvey Danger
“Fergalicious,” Fergie

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

79. WATCH THIS Endurance. This 1999 docudrama shows how Ethiopian Haile Gebrselassie became one of the best distance runners of all time.

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

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

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

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

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

86. BUY A FULL-LENGTH MIRROR and make sure you look in it every day.

87. RUNNING COMMENTARY “If I am still standing at the end of the race, hit me with a board and knock me down, because that means I didn’t run hard enough.” –Steve Jones, former marathon world record holder

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

89. GOOD-TO-GO PLAYLIST
Silence
Leave the MP3 player at home and see how you like it. Sometimes, the rhythm of your own breathing is the most inspiring thing of all.

90. BUY GOLD RACING SHOES. With those on your feet, you’d better be fast. It worked for Michael Johnson.

91. KEEP LOOKING FORWARD. It would be easy for Maurice Greene, 100-meter gold medalist at the 2000 Olympics, to rest on his laurels. “People always ask me, ‘Why do you keep on going?’ I always say, ‘I believe I haven’t reached my full potential.’” Greene’s current goals include another Olympic gold and a time of 9.67 seconds in the 100–which would currently earn him back his world record.

92. FORGET ABOUT THE BIG PICTURE every now and then. Put away your training manual and your race calendar. Quit overthinking it. Run for today.

93. TRY A TRI. Logging a chunk of your weekly miles in the pool and on the bike for a triathlon can reinvigorate your mind and body–and running.

94. SALE AWAY. When online running coach (therunningcoach.com) Christine Hinton is feeling unmotivated, she heads out for what she calls a “Garage Sale Run.” “I take some cash or my checkbook with me and run in search of garage sales,” Hinton says. “When I find one, I stop briefly to check out the goods. I tell you, I have found some good stuff that I’ve picked up later with the car.”

95. RUNNING COMMENTARY “The will to win means nothing without the will to prepare.” –Juma Ikangaa, Tanzanian marathoner

96. A HEALTHY RUNNER IS A HAPPY RUNNER. As soon as you feel like you might be coming down with something, pamper yourself: Eat more healthfully (think lots of fruits and veggies) and get extra rest. A little prevention today means you won’t be debating next week whether you’re too sick to run.

97. LISTENING TO YOUR FEET crunch gravel for an hour can erase a day’s worth of stress.

98. INVEST IN GOOD GEAR. For beginners, this may mean a good pair of running shoes to avoid injuries and technical clothes made of fabric that wicks away moisture and prevents chafing. For others, experimenting with the latest GPS unit or shoe pod can be a fun way to track training progress and stay motivated.

99. BE CREATIVE. If the idea of going on your regular four-miler just sinks you further into your recliner, remember that there are other ways to put in some miles–like a pickup game of soccer, flag football, or ultimate Frisbee. A soccer midfielder runs up to six miles in a regulation 90-minute game.

100. SURROUND YOURSELF. When Greg Meyer, former Boston and Chicago marathon champ, needs a lift, he just looks up at the wall. A clown stares back at him from a poster with the caption: “To be good is not enough when you dream of being great.”

By Calvin Hennick;Image by
Adam McCauley..Published in Runnersworld.com
March 22, 2007..

Study finds supplementation helps increase type of beneficial cell before and after marathon.

Taking a fish oil supplement in the two months before a marathon might help you avoid post-race illness, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism.

It’s well known that marathoners’ immune systems are compromised in the first few days after their race. As a result, it’s not uncommon for recovering marathoners to pick up a cold or other illness when it would seem their bodies already have enough to deal with.

Brazilian researchers wondered whether fish oil supplements rich in docosahexaenoic, or DHA, a type of omega-3 fatty acid, would help this phenomenon. They had a small group of marathoners take 3 grams of DHA-rich fish oil supplements daily for the 60 days before a marathon. Another small group didn’t take supplements. Before and after the marathon, the researchers measured a few aspects of the marathoner’s lymphocytes, which are a type of white blood cell instrumental to the body’s immune system response.

The researchers found that both groups’ lymphocytes showed one common post-marathon effect, namely, what’s known as “cell death.” But the marathoners who took fish oil, the researchers found, produced more lymphocytes before and after the race, and their production of cytokines, a protein thought to help the immune system operate, didn’t decline as much as in the runners who hadn’t supplemented with fish oil. In theory, the proliferation of these cells should help one’s post-marathon immune system function at a higher level and make one less susceptible to colds.

“Overall, [DHA-rich fish oil] supplementation has beneficial effects on preventing some of the changes in lymphocyte function induced by marathon participation,” the researchers concluded.

By Runnersworld.com
Scott Douglas

Exercise is good for all ages, but it has special benefits as you get older—physical and emotional.

Physical benefits:

Improves brain function – decreases risk of dementia
Improves heart function – circulation, resting heart rate, BP
Improves lung function – easier to breath, oxygen to muscles
Improves joint function – easier to move, less joint pain
Improves bone density – reduces osteoporosis
Improves balance – decreases fall risk
Improves strength – helps maintain independence and decreases fall risk
Improves flexibility – easier to move and decreases risk of injury
Improves endurance – walk longer, travel more, play with grandkids
Improves blood sugar – helps manage and control diabetes
Helps with weight management – increases muscle mass, reduces body fat
Reduces cholesterol and triglycerides
Reduces pain
Improves sleep
Helps maintain independence – self care, home and yard chores, errands

Emotional benefits:

Stress Management – reduces tension, anxiety and depression
Elevates mood – endorphin release
Improves self-image / self-esteem / self-confidence
Offers social opportunities – old friends, new friends, family

Apparel Tips

1. Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
2. Cotton socks will only lead to blisters; invest in socks designed for running.
3. Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
4. Buy running clothes you look good in and that will motivate you to run.
5. Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!

Community

6. Join your local running club—check with your local running store fitness center and/or recreation department to find one.
7. Volunteer at a local race—meet runners support runners and connect with your Community.

Manners

8. Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
9. Conscientiously share the trail with walkers, bikers and other runners.
10. Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
11. Don’t carry loose change. It will annoy those who are running with you.
12. Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

Motivation Tips

13. Sign up for a race as soon as you feel up to it.
14. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
15. Remember that you will have plateaus in your progress and tough days along the way.
16. It gets easier.
17. Accept and appreciate the fact that not every single run can be a good one.
18. Be prepared to remove the words “can’t” and “never” from your vocabulary.
19. “Do not compare yourself to others. Run within yourself and for yourself first.
20. Don’t expect every run to be better than the last one; some of them will hurt.
21. Don’t think too much about it or you won’t do it.
22. Even a bad run is better then no run at all.
23. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
24. Don’t be discouraged if you don’t experience weight loss immediately.
25. Start a running blog and read other running blogs regularly.
26. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.

Nutrition Tips

27. Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
28. Each pound you lose makes running a little easier.
29. Hydrate. Make it a habit to drink water throughout the day.
30. If you are running very long distance drink enough electrolytes (e.g. Gatorade).
31. On long runs eat something every hour—whether you feel like it or not.
32. During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
33. Avoid eating spicy foods before running and the night before your long runs.
34. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

35. Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
36. Do not increase your mileage more than 10 percent per week.
37. Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
38. Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
39. If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
40. Do not run two hard days back-to-back.
41. Ice aches and pains immediately.
42. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
43. Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
44. When trail running don’t forget the bug spray.
45. Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
46. Make sure you cut your toenails short enough so they don’t jam into your Shoes!
47. Put some BodyGlide between your toes on long runs.
48. Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
49. Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
50. Do not ice for more than 20 minutes at a time.
51. Do not use the hot tub after a race. It will increase inflammation and hinder healing.
52. Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.

Racing Tips

53. Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
54. Do not try a marathon as your first race.
55. For races longer than 5k start out slower than you think you should.
56. If you conserve your energy during the first half of a race, you can finish strong.
57. When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
58. A plastic garbage on race day is a very fashionable cheap disposable raincoat.

Safety Tips

59. Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
60. Run facing traffic.
61. Never assume a car sees you.
62. Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
63. Always carry I.D. because you just never know.

Shoe Tips

64. Try shoes on in the afternoon when your feet are bigger.
65. Doubleknot your shoe laces so they will not come undone when you run.
66. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
67. Get assessed for the right kind of running shoes.

Training Tips

68. In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
69. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
70. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
71. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
72. Find a beginner training plan for your first race.
73. Set realistic short term and long term goals.
74. Keep a training diary.
75. Soreness one to two days after a run is normal (delayed onset muscle soreness).
76. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
77. There’s no shame in walking.
78. Subscribe to a running magazine or pick up a book or two on running.
79. Four laps around the local the high school track equals one mile.
80. Lift weights.
81. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
82. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
83. Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
84. Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
85. Do speedwork after you develop an endurance base.
86. Practice running harder in the last half of your runs.
87. Do abdominal breathing to get rid of side cramps or “stitches.”
88. If you can’t find the time to run, take your running gear to work.
89. Run on trails if at all possible. It will be easier on your body and you’ll love it.
90. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
91. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
92. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

Weather Tips

93. Dress as if it is 10 degrees warmer than the temperature on the thermometer.
94. Wear sunscreen and a hat when the sun is beating down—even in winter.
95. Run early in the morning or later in evening to avoid mid-day heat.
96. Pick up a pair of Yaktrax when running in icey conditions.
97. In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
98. For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
99. To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
100. For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.

Flatten your belly, slim your thighs, and firm your butt in 2 weeks—without a single sit-up or squat

Main Move: Toe Reaches: (tones abs)

Return to Windshield Wipers starting position, hands on belly. Keeping abs tight and chin tucked slightly toward chest, lift head, shoulders, and upper back, reaching right hand toward left foot. Lower and repeat reaching left hand to right foot. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER
Stack feet, left heel against right toes. Reach right hand to left side of feet, then left hand to right side. Do the full number of reps on each side.

MAKE IT EASIER
Lift only head and shoulders off floor as you reach toward knees.

Main Move: Wall Scissor: (tones butt, backs of thighs)

From Toe Reaches start position, bend knees to plant feet on wall. Peel back off floor, keeping shoulder blades down, and step feet up wall so body forms a diagonal line from feet to chest. Bend elbows and support lower back with hands; keep shoulder blades, upper arms, and head on floor. Lower left leg toward head as far as you can, keeping both legs straight and abs tight. Return to wall and lower right leg. Continue to alternate until you’ve completed all reps.

MAKE IT HARDER
As you lower leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to wall. Repeat with opposite leg.

MAKE IT EASIER
Scoot body 3 to 6 inches away from wall so wall supports more weight.

Whole grains for white, quality for quantity, Wii Fit for Mario Kart— just one smart swap can lead the way to a healthier and happier life. We decided to go all out and provide 89 “this for that’s,” so there are no excuses when it comes to making healthier choices!

Fitness

1. Planks for crunches. Okay okay, have we said this enough? Crunches may not be the secret to six-pack abs. Give planks a try instead to work that whole core. Extra points for holding it for a minute straight!

2. Interval workout for relaxed run. Congrats on that 26.2-mile marathon. Now try a 20-minute interval run that involves lots of sprinting with some walking recovery. It may kick up the heat even more.

3. Incline for flat treadmill. In a perfect, outdoor world, flat roads rarely exist. (Sorry, Midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn!

4. Zumba for elliptical. Trash that Cosmo-reading elliptical routine and surprise the body with a fun, calorie-burning cardio session. Sure beats staying stuck to a machine.

5. Dynamic for static stretching. Stretching out cold muscles could lead to injury. So incorporate some active movement into a stretching routine— try lunges and arm swings before working out.

6. Warming up for rushing right to it. We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout.

7. Standing for sitting at a desk. How often does someone complain about having to sit in a cubicle all day? We have a simple solution (no college degree required)… stand. Use a pile of books to prop up the computer, or purchase one of these.

8. Exercise ball for office chair. Okay, we get it. Some people really don’t want to stand at their cubicle. So stay seated, but on a Swiss ball! It can help with balance and that six-pack. Fitness at the fingertips!

9. Gym for napping. Falling asleep at the wheel? Pull over. Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories.

10. Free weights for machines. Skip the big machines (they’re sweaty anyway) and go for the little guys— free weights are more versatile and allow for a full range of motion in the joints.

11. Pull-ups for bicep curls. Isolating muscles is so 2011. Pull-ups are not only impressive (I can do two, thankyouverymuch) but they work way more than one muscle. Talk about multi-tasking.

12. Squats for leg press. Forget staying seated to work out the legs. Amp up the training sesh and do some squats to strengthen all the leg muscles, with some gluteus maximus work in there, too!

13. Personal trainer for guessing games. Just when we think we’ve had enough, trainers may help push us through that second set of burpees. Look for a deal online to cut the cost in half!

14. Foam rolling for static stretching. Need to get the knots out? Try using a foam roller instead of sitting and stretching to the toes. It’s almost like a personal massage.

15. Exergames for Mario Kart. Mario may be booking it through the race course, but holding the remote control does next to nothing for our own heart rate. Try out Wii Fit or Just Dance— they’re designed to provide light to moderate exercise.

16. Rowing for biking. How often can we row, row, row a boat indoors? Take advantage of the rowing machine instead of the good ’ol bike; it’s a super upper and lower body exercise.

17. Stairs for escalator. We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashion route and climb the stairs to burn some extra calories.

18. Fun workout for dreaded one. Loathe the elliptical? Try the stair-master. Hate the bench press? Do push-ups instead. We can still challenge ourselves without doing exercises we hate.

19. Active date for dinner and a movie. Save a night at that French restaurant for retirement and go on a fun, active winter date with a special someone. Sledding can be just as intimate as duck confit, and it sneaks in a hill-climbing workout, too.

20. Parking farther away for getting a spot up close. There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to Target. (Doesn’t count as a trip to the gym, though!)

21. Walking further for running shorter. New to running? It’s okay. Even if a mile is all that’s possible, keep walking for a good cardio workout. Hold some light weights to up the intensity even more!

22. Working out with a pal for exercising by yourself. Grab that special someone or just a friend and hit the gym; working out with others may strengthen trust. Plus he or she could help motivate us through that final set of push-ups!

23. Hands-free running for holding handles. Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging.

24. Cherry juice for muscle medicine. Feeling sore? Rather than popping some pills, try drinking a glass of cherry juice. The antioxidants could help keep muscle swelling down. (Take that, Aspirin!)

25. Homemade post-workout snack for a protein bar. Bring a PB&J or another post-workout snack to the gym rather than buying a protein bar. We need some after-exercise fuel, but don’t get it in the form of excess sugar!

Health

26. Cooking for eating out. Even if we try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than we planned for. Trust those top-chef skills and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.

27. Pan-fried for deep-fried. Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

28. Local produce for supermarket veggies. Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

29. Oil and balsamic for other dressings. Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar— no additives included!

30. Whole fruit for fruit juice. A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

31. Raw spinach for iceberg. Let’s be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can’t go wrong!

32. Greek yogurt for sour cream. Sour cream can taste pretty good in a burrito. To get that same creamy coolness, add a dollop of plain Greek yogurt to amp up the protein and slash the fat.

33. Cinnamon for sugar. Here’s a spicy suggestion: Using cinnamon, rather than sugar packets, in coffee can heighten the flavor without adding extra calories. Try it in oatmeal, too!

34. Air-popped popcorn for chips. On a salt spree? Air-pop some popcorn and add a dash of salt— three whole cups is only about 100 calories. That’s way more satisfying than six measly and greasy chips.

35. Salsa for cream cheese dips. You say tomato, I say salsa. Dip the chip into this healthy alternative to cheesy spreads. Plus, salsa packs a fiery, flavorful punch!

36. Frozen grapes for popsicles. It may sound a little weird, but hear us out. Stick a bunch of grapes in the freezer and snack on them a few hours later— it’s like eating bite-sized Popsicles with no added sugar!

37. Sparkling water for soda. Need a carbonation kick? Say sayonara to fructose-filled sodas and fill up with sparking water. Try a fun flavor like lemon-lime, or even vanilla. So long, Vanilla Coke!

38. Fresh fruit for syrup at brunch. Every now and then, there’s nothing like a good stack of pancakes. Cut calories by skipping Aunt Jemima and spreading those cakes with fresh fruit.

39. Red wine or beer for a margarita. Wanna’ stay healthy at the bar? Ask for a glass of red wine or a beer on tap over a sugary-filled margarita. About half those calories will disappear!

40. Brown rice for white. It’s in our manifesto, so we can’t ignore it: White rice is stripped of many essential nutrients (like fiber), so get the full, nutritious benefits of brown rice that’ll also help fill us up!

41. Whole-wheat pasta for white. Just like rice, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber. White pasta just doesn’t do the trick!

42. Oatmeal for sugary cereal. Cap’n Crunch and Frosted Flakes should stay a part of our childhood past. One bowl of cereal can be filled with sugar (and who eats only one bowl?), so choose some heart-healthy oatmeal instead.

43. Biking to work for driving. If the office is a few miles away, skip the Sedan and hop on the bike (weather permitting). A little bike-ride can boost endorphins before the workday starts[1]! (Paying for gas is no fun, anyway.)

44. Packing lunch for eating out. Lunch boxes aren’t just for middle school. Pack a sandwich or some leftovers to bring to school, work— wherever. It’ll make that vending machine look far less appetizing.

45. Eating three meals for skipping out. We should only eat when we’re hungry, but being too busy to squeeze in a mid-day meal can leave us feeling tired and grouchy— not to mention depriving us of essential nutrients to get us through the day!

46. Mustard for mayo. For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread!

47. Avocado for butter. Take plain old bread to the next level with avocado spread instead of cholesterol-filled butter. Add a dash of sea salt and some sliced tomato for a mid-day snack!

48. Lean meats for fatty ones. Bacon is overrated. For a boost of protein when watching fat intake, go after lean meats like turkey and chicken over pork and beef.

49. Marinara for white sauce. We doubt penne ala vodka is made with Grey Goose, and besides, all the extra calories in white sauce aren’t worth it. Choose marinara sauce for that next bowl of spaghetti— the garlic and tomatoes will spice the meal right up!

50. Doggy bag for food coma. How often do we leave a restaurant actually having room for dessert? Forget trying to lick the plate clean, and take half the meal to go. To avoid eating more than planned, ask the waiter to wrap half of it up before serving!

51. Chewing slowly for speed eating. What’s the rush? Slow down and chew food— studies show people who eat faster consume more calories.

52. Hard-boiled eggs for fried. Who needs extra grease in the morning? Drop some eggs in boiling water and cook them up for a protein-packed breakfast.

53. Eating at the table for chowing in front of the T.V. Dining in front of the television can lead to serious over-eating. So forget multitasking and carve out time in the day to enjoy a meal at the table.

54. Eating breakfast for hitting snooze. It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast— it may help jumpstart metabolism, and at the very least could help some of us wake up before heading to the office.

55. Black coffee for latte. If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn’t worth the calories (or dolla dolla bills).

56. Toast for bagel. How often do we eat five slices of toast for breakfast? Well, that’s what a bagel can amount to, so fight that Dunkin’ Donuts craving and enjoy a slice or two of whole-wheat bread.

57. Medium plate for large one. Using a larger plate may have us eating more than planned. Switch to a smaller one (about 8 to 10 inches) and save more than 20 percent of the calories a large plate could pile on.

58. Eating from the bowl over digging into the box. Some mindless handfuls of cereal can turn into more than a bowl’s worth. So portion out food rather than eating straight from the (soon-to-be-empty) box.

59. Chopsticks for forks. Slow down and eat that Pad Thai with some chopsticks. It may be a challenge, but it’ll stop us from speed-slurping those noodles with a fork.

60. Grocery shopping when full for shopping while hungry. Whole Foods may damage our bank account if we head in with hungry eyes. (Wait, how did three packages of all-natural cookies get in the pantry?) Shop when full to avoid buying more than what’s necessary.

61. Stopping when full for cleaning the plate. Sorry mom, but telling us to clean our plates before leaving the table has led to some bad habits. Listen to the body and stop eating when it’s had enough— a plate half-full means more leftovers and fewer calories!

62. Raw nuts for nut butter. Nut butters can sneak in extra fat and sugar that raw nuts don’t have. Plus, eating three spoonfuls of peanut butter may be easier than we think!

63. Power nap for energy drink. For a quick pick-me-up, take a 10-minute snooze rather than grabbing a Red Bull. Energy drinks can pack as much sugar as six Krispy Kreme donuts, while a catnap is always calorie-free.

Happiness

64. Gratitude for complaining. Feeling thankful can actually make us happier and healthier, so don’t forget to appreciate every bit of good in life!

65. Outside for inside. Soak up the sun— even in the winter. Exercising in the cold is safe, and getting outdoors could help battle Seasonal Affective Disorder.

66. Meditation for comfort food. When stress strikes, don’t grab a tub of ice cream for comfort. Try dimming the lights and meditating for as little as five minutes— it’s totally calming.

67. Yoga for Facebook. Got a spare 30 minutes? Those Facebook friends won’t post any shape-shifting statuses. Use the free time to roll out the yoga mat and work on flexibility and strength while alleviating stress and anxiety.

68. Being upfront for acting passive aggressive. Roommate forgot to clean the dishes again? Rather than bottling up that anger, be forthright (but nice!). Working out issues is better than building up inner frustration.

69. Journaling for emotional eating. Sometimes a cookie or two can lift our spirits, but writing down our thoughts can be just as therapeutic— no calories involved.

70. Working at a desk for working in the bedroom. Finish that assignment at a desk rather than between the sheets. Working in bed could make it harder to fall asleep!

71. Fun alarm clock song for annoying ringer. Who wants to be woken from a peaceful slumber thanks to an irritating beep? (Waking up early is hard enough.) Choose a fun little melody on the cell phone to wake up to instead!

72. Fancy silverware for plastic. Let’s get a little classy— even in that shabby apartment. Using some nice forks and knives will add some style to that bowl of ramen noodles, making us feel like real adults.

73. Carpooling for driving alone. H.O.V. lane aside, carpooling with a pal can make a morning commute less boring. Besides, it reduces air pollution and cuts down on gas money.

74. Breathing for bein’ a stress mess. Calm breathing can boost relaxation and calm the mind. Take a long, deep breath to relax the bod rather than stressing out.

75. Smiling for frowning. Even when we’re alone, smiling can improve mood. Try grinning in the shower or on the way to work— it may really make us feel cheerful.

76. Book for television. All those zombie shows may not only freak us out, but also give us nightmares. Get a dose of knowledge and read a good novel before bed. It may help us get better sleep, too!

77. Keeping the same bedtime for winging it. Setting a bedtime schedule may help us fall asleep faster, so pick a good time and try to stick to it!

78. Little milestones for big goals. Thinking big is great, but huge goals may take time to reach. Don’t forget the small achievements we can make— they’ll also add up to big, positive change!

79. Clean workspace for clutter. Take some time to put away the laundry and organize the paper-piled desk. Having a clean space may make us more organized and eager to tackle the day.

80. Venting to a friend for bottling it up. Sometimes life isn’t all rainbows and butterflies. When sad or stressed, reach out to a trusted friend instead of holding in the feelings. Just talking could make us feel better!

81. Self-love for self-criticism. We often focus on our faults rather than our worth. Stop pointing out the negative and focus on all those redeeming qualities!

82. Focus on the future instead of dwelling on the past. Don’t focus on yesterday’s issues. Think of the possibilities and go after that goal!

83. Moderation for deprivation. We can still be healthy without skipping dessert. As long as we regulate our indulgences, they can help keep that smile around. So go ahead— treat yo’ self.

84. Planning for procrastination. Got a lot to do? Making a plan, rather than waiting ’til the last minute, helps ensure we get things done.

85. Honesty for excuses. The gym wasn’t too crowded, and the bus actually didn’t come late. Skip the excuses— being honest with others and ourselves is the best option.

86. Comfy shoes for fancy footwear. Blisters and sore soles are never fun, no matter how suave those shoes may look. Better keep it comfy in the foot department.

87. Saying no for over-committing. Sometimes saying no is hard, but agreeing to too much can be overwhelming and bring on sickness. Figuring out what we can realistically commit to will help keep stress away.

88. Color for drab shades. Science suggests wearing red can boost confidence and self-esteem. So save the black for the Batman costume and brighten up that wardrobe.

89. Calling a friend for texting. Phone a friend rather than shooting them a text. It’s more personal, and hearing a friendly voice may lift the spirits.