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Last night I thought upon the vast differences in participants who enroll in the VRAA, and that I'm often forgetful just how much talent, experience, exposure (not just to running, but all sorts of disciplines and sports) we have in here for each round.<br><br>
For those of you who have learned just a little bit or a lot about running, I think it would be a lovely addition to this round if everyone would chime in some random thoughts about running, or just pretty much anything that crosses your mind. Particularly, share something that might be helpful to beginners, or to people who are ready to take running (or biking or swimming or skating or...anything) to a whole new level.<br><br><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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There are many things to say, but one important thing is the 10% rule. Do not increase your weekly mileage more than 10% a week. This is good to follow as you can avoid injury by not doing to much to soon.
 

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Do not underestimate the power of rest. Proper rest is a key component to sound training. In the end..you will be a stronger runner if you let your body recover.
 

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<span style="font-size:150%;">Yes, all Teams,</span> <span style="font-size:60%;">other than team S,</span><span style="font-size:150%;">should do alternative workouts for a maximum of 12 points and rest to get better!</span> <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 

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If you don't feel like going for a run, just get dressed.<br>
If that doesn't do it, just go outside. Put one foot in front of the other and tell yourself if you don't feel like going more than a specific distance (like 1/2 mile, or 1 mile) then you can go back in. Most of the time, you end up running what you had scheduled for the day.
 

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There are no running police to give you tickets for running too slowly. Any speed that you can talk/ sing at is just fine. Nobody else cares how fast you are going.<br><br>
Nobody who sees you cares how fat your butt is, or if your belly or legs jiggle. If they don't run, 30 seconds after they pass you they don't even remember you. If a runner sees you, they just wish they could be out running just like you are. So don't be afraid to go out and run.
 

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Be patient. You can improve for <i>years</i> to come. Enjoy the journey.<br><br>
You can learn a lot from other runners, but don't compare yourself to anyone but yourself.<br><br>
Figure out what keeps you motivated and tend to it.<br><br><img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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I echo what others have said about cross-training, stretching, and listening to your body. Also:<br><br><b>Specificity Training</b><br>
Train on similar terrain to your race. If you're running a trail race, run on trails. If your race is going to be hilly, train on hills.<br><br><b>Food:</b><br>
1. It's fuel. Eat the right stuff and your runs will be just that much better.<br>
2. Figure out what works for you (eating before a run). Everyone is different.<br>
3. Just because you ran 3 miles does NOT mean you can eat the entire chocolate cake! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><b>Hills:</b><br>
Embrace hill training, because hills will make you a stronger runner. They sometimes work better than speed work.<br><br><b>Speed Work</b><br>
it can suck, but it works.<br><br><b>Massage</b><br>
Regular Sports Deep Tissue massage will help keep you on the road/trail.
 
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