1. Run the first thing in the morning.  Unfortunately, life’s events can get in the way of your daily training routine.  However, if you get your run in before “life” has a chance to get going, your chances of missing a planned training session are greatly reduced.  

2. Pee clearly at least once per day.  We all know that we should be drinking water regularly and throughout the day, but how many of us really do drink enough.  Your urine color is a good, low tech gauge of your hydration level; clear is good. 

3. Petroleum jelly is your friend.  For those friction points (i.e. thighs rubbing together, arms rubbing against the arm pit), a little Vaseline goes along way.  Make sure you are packing a little jar of this wonder substance in your gym bag.

4. Duct tape your blisters.  Ultra marathoners have used this little trick for years.  The advantage of duct tape is that it acts as a replacement skin and it’s sticky enough to adhere to sweaty feet.  And while we’re on the subject of taping, athletic tape over the nipples prevents the dreaded burn caused by a damp t-shirt rubbing against your chest. (Don’t laugh, chaffed nipples are painful!!)

5. If you’re not cold during the first 5 minutes of your run, you’ve overdressed.  Most novice runners dress for training like they dress for standing around outside.  However, once you start exercising, your body starts to generate heat at a fairly good rate.  Over dressing traps this extra heat, and soon, you’re cooking in your own juices.

6. Run into the wind for the first ½ of your run.  While you generate heat when you exercise (see number 5), there are limits.  The chilling effect of a winter head wind can be downright dangerous; don’t get stuck a few kilometers from home, tired, cold and battling the elements. 

7. Run short loops on a hot day.  Rather than doing your normal 12 km training loop on a hot day, it may make more sense to run three, 4 km loops or four, 3 km loops.  This way you can stash a water bottle at the start of the loop and stop for a quick drink every 20 or 30 minutes.  You avoid dehydration and don’t have to lug your water bottle around with you. 

8. Fill your bath tub with cold water and soak your legs after a tough run.  Ok, this one is a bit tough to get used to, but it works. (It’s kind of like hitting your head with a hammer; it feels so good when you stop.)  The principle here is the same as icing an injury; you restrict the blood flow with the cold and then the resulting blood surge that occurs when you remove the cold flushes out the waste products.  Some people have called this technique the poor man’s massage.