Running (or jogging) seems simple enough. Yet, there are a number of things that can help you run more efficiently,run faster, and prevent injury. This page should be useful for those who come from a non-running background. Here is a list of my top ten tips for new runners or any other runners looking for some running tips. This page is also helpful if your New Years resolution is to start running. 

10. Keep your head up. (Not looking at the sky up). This will help keep the rest of your body in a line that will help prevent injuries. It will also allow you to run slighly faster(about 30 seconds for a 10K).

9. Watch your arms. A huge mistake even among experienced runners is bad arm form. You want to keep your shoulders low/relaxed, keep your arms relaxed (but not excessively limp), and avoid excessive arm movements. Additionally, your arms should be at approximetly 90 degree angles with elbows going straight back and without your arms crossing the center of your body. Don't clench your fists.

8. Think/talk to yourself and others. Say positive things. Tell others good job. If you are in a triathlon, marathon, or other long race remind yourself (not nessecarrily out loud!)how far you have already gotten. This will allow you to keep going mentally, even when you are tired and feel like you want to give up. Find reasons to keep going.

7. Run your own race. Don't get off the bike and run at a pace 2 minutes faster than your usual pace because that is the pace the person you finished the bike with is running. This person may be walking by the second mile because they aren't pacing themselves. If that is the case running at your steady slower pace you have a good chance of eventually passing them. Running at a comfortable pace when you first get off the bike will also give your legs a chance to adjust. Also, remember that some people have been running for years before they ever did a triathlon. Don't get discouraged because you can't keep up with these people. Listen to your body and run at a pace that is comfortable for you. Also while you can use your watch as motivation , listening to your body is more important.

6. Take care of injuries and don't press yourself to run injured. Rice:rest, ice, compression, and elevation. Don't run if you have an injury as you will only make it worse. Never take pain killers to take away the pain from a running injury so you can run (unless approved by your doctor). You can do things such as working on your running form ,running in a pool, or doing other exercises such as eliptical machines, kickboard in the pool, or stationary bike. Also, ice, compression, and elevation will help make it better. Additionally if an injury persists or is unfamiliar to you go to a doctor. Plus, beware of changing lower body technique too quickly, this can also lead to injuries. Remember you can often use this time to cross-train or pratice other events.

5. Join a local running group. This is particularly a useful thing to do if you don't enjoy running alone or if you find that a structured time is the only way to keep to a training schedule. Sometimes when you are in the middle of a good conversation you will forget that you are running. In addition, you will gain tips and support by running with others. Many running groups offer long runs for triathlon and marathon training.

4. Do speed work, since it will teach you to run faster. Speed work involves intervals of running at a faster pace for shorter distances then you normally do your runs at. There are many ways to do speed work. You can go to a track and run intervals there. You can run intervals across the grass in a park or up a hill (they can be really short). Additionally, many treadmills have interval programs on them. Speed work can even be incorporated into your normal run, by running for a minute or two at a faster than normal pace in your run. Another good place to do speedwork is up a hill. Related to number five, many running groups conduct speed work sessions.

3. Don't run in the dark, especially if you run alone. Whether you are male or female this is a bad idea. You can easily not see things such as trash, a root, or a rock sitting on the path where you are running trip over it and injure yourself. Also, particularly if you are not wearing reflective clothing it is hard for cars to see you. If you still want to run in the dark after this warning, make sure you are wearing reflective clothing, don't run alone, and bring a cell phone or whistle in case you fall and need help.

2. Don't run your hardest every day. You shouldn't come home huffing and puffing and unable to move after every run. Recovery days (days when you run at a slower pace)prevent injuries, burnout, and make you running experiences more enjoyable. Light running can help you to recover faster from a hard day. When you first start running or if you are a slower runner, running can also be combined with walking for a nice recovery day, or a recovery day may simply consist of a brisk walk. Overtraining can be as hazardous as undertraining because improvement partly comes from allowing your body time to rest.

1.( Note:I changed the final tip due to new research). When running land of the middle part of your foot, unless you feel that this is leading to injury. If it is that land on your heels. Landing on your heels can slow you down because it stops some of your forward movement which is why they are saying these days to land on the middle part of your foot. Never land first on your toes when you run (this refers to long distance running).