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RFYL Weekly: The best running tips of all time

Saturday’s “Run for Your Life” workout will take place in Central Park. The team will meet at our regular location near the Band Shell, off the 72nd Street Transverse at 7:45 am. The Odyssey House Alumni Volunteer Association is hosting a 10-mile race, which starts at 9:00 am. Someone will be on hand to watch people’s personal belongings. Gatorade will also be available, and medals will be given to runners that complete the 10-mile run. Saturday’s weather calls for temperatures in the high 70s to low 80s, so dress accordingly.

Running for recovery

The Best Running Tips of All Time


Loosen Your Grip

Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Brush Your Teeth, Floss Your Feet

Your feet are the only thing that comes into contact with the ground every single time you walk and run yet they’re almost always hidden away in shoes and never shown any love. To improve proprioception and loosen the tissues on the bottoms of your feet, place a small ball (a lacrosse ball, golf ball, or tennis ball work best) on the floor and gently roll from the heel to the ball of the foot. Try performing this simple massage technique (or flossing) for 30 seconds on each foot every morning and night. Make it part of your daily routine by flossing your feet every time you brush your teeth.

Adapted from Shape magazine

Coach Andre’s tips:

Long training runs should be a part of your routine running schedule, especially when training for a 10-miler and beyond. When I started long-distance running 20 years ago, I had two running partners, and we would run five days a week. On day six, we would run 6-8 miles to increase our endurance level. Being part of a team can give any runner an edge by scheduling most of their long-distance runs with their teammates. Although, sometimes, to get that long run in, you may have to go it alone.

If you’re someone like me who loves to run on trails and pathways versus running on the street, it might be a good idea to research your neighborhood for any trail locations close to your home. I enjoy the uninterrupted trails and pathways when running tempo runs because I don’t have to worry about coming to a complete stop. I also enjoy the peace and serenity these runs offer, giving me a sense of connectedness and being one with the universe.

To all you runners out there: be smart, be safe, and always keep a sense of humor.

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