1. Prevent shin splints by drawing the alphabet with your toes.
Doing this strengthens your calf muscles, which can prevent injury. Try it the next time you’re sitting at your desk.
2. If you have to run on a treadmill, set it to a 1 degree incline to make the effort comparable to running outside.
However, according to Runner’s World, the 1 degree incline only makes a difference if you’re running faster than 7:09 per mile.
3. Cover the clock on treadmills.
Without any changing scenery, running on a treadmill can seem like it’s taking forever, and watching the clock only makes it worse.
4. If you’re not feeling motivated, just focus on putting on your running gear. Often that’s half the battle.
And if you’re really concerned you won’t even make it that far, some people recommend sleeping in your running clothes so you have no excuse when you wake up!
5. Keep your running clothes on when you step into the shower to prevent them from stinking up your place.
You’ll be able to get away with doing less laundry too!
6. Don’t bother doing static stretches before a run.
Studies have shown static stretches offers no real benefit, and in some cases can actually be harmful. Experts recommend active warmups instead.
7. If you’re running to music, pick songs with BPMs (beats per minute) that match your pace.
Find out what you should be running to here.
8. Try listening to a book on tape or a podcast if you’re going on longer runs.
It helps time pass when you’re out running for a while, and wanting to hear the next chapter can help motivate you to lace up in the first place.
9. Pay attention to your hands!
According to famed marathoner and coach Alberto Salazar, running with your thumbs up strains muscles in your forearms and ultimately your legs. Instead run with lightly-curled fists.
10. Make untying your shoes a snap by tying double knots this way.
11. Keep your shoe’s tongue from sliding around by lacing them like this.
12. Track the milage on your shoes and get new ones when they’re worn out.
Depending on your form and the type of shoe, you should get new shoes every 300 to 600 miles to prevent injuries.
13. If you’re very blister-prone, you can wear pantyhose feet under your socks.
Some soldiers swear to the technique to stop their feet from getting cut up.
14. There are lots of cheap ways to prevent chafing.
Costly chafing sticks or gels work wonders, but inexpensive Vaseline will do in a pinch, and Breathe Right nasal strips will protect you from the dreaded nipple chafing.
15. Hold on to your keys without having to actually “hold on to your keys” by sticking them in your laces.
16. And stop them from jingling by putting a hair tie on your key ring.
A simple hair tie stays out of the way when you don’t need it, but you can wrap it around the keys before you head out for a run.
17. Keep your feet dry while running in the rain or snow by duct taping the tops to prevent water from getting in.
It won’t keep out the water forever, but it will certainly help.
18. When buying new running shoes, ask if they have the older model of the shoe you’re looking for.
The changes from model to model are usually fairly minor, and you can sometimes save a ton of money by opting for the other, just as good shoe.