PUBLISHED 07/01/2008
Problem: Losing Motivation
Easy Fix: Make It Fun
Keep training fun by joining up with other runners who run at the same pace or slower. Pick a race to train for--like a 5-K, 10-K, or half-marathon--and mark it on the calendar. Putting your goals in writing will help keep your training focused.
Problem: Huffing and Puffing
Easy Fix: Start slowly
Many runners err by going out too fast. A starting pace that's even a few seconds too speedy can lead to major discomfort. If you're out of breath even after an easy run, slow down the first miles of your next run by one to two minutes per mile. There's no such thing as taking it too slowly from the start.
Problem: Slowing Down
Easy Fix: Adjust Your Pace
If you start slowly and still slow down, heat could be the culprit: It's much harder to run as temps climb because the body spends energy trying to cool down, and oxygen and blood don't flow to muscles as efficiently. Slow down by 30 seconds per mile for every five degrees above 60.
Problem: Walking from Fatigue
Easy Fix: Walk Earlier
Walk breaks erase almost all the fatigue of a run if you take them from the first minute or two. Use the run-walk-run strategy before you're tired, and you can stay strong to the end. Walk breaks help reduce breakdown of muscles, so they recover faster.
