Here are a few training tips from Mark Thompson, Attorney At Law

1. When racing, don’t go out too hard! Once you enter oxygen debt, your
body cannot recover until you rest. Try pacing yourself and concentrating
on even, or negative splits.

2. Increase your mileage slowly. A good rule of thumb is increasing your
mileage only 10% per week.

3. Factor rest days into your weeks, and easy weeks into your months.

4. The 5k is 3.107 miles.

5. Lifting weights will probably make you slower.

6. Stretches are best held between 30 and 60 seconds.

7. Don’t overeat the night before competition - you might barf.

8. Pick smaller road races if you are concerned with winning medals and
ribbons, but take note that smaller races have a greater chance of being
inaccurate.

9. Don’t plan on competing for at least 3 weeks after a marathon,
preferably 5.

10. There is no proof that medicine balls help a runner at all.

11. When exercising a muscle, the most strength is gained in the middle of
the stroke. So try doing your sit-ups over an exercise ball, so your abs are
strongest when you are in the upright position.

12. Don’t forget your core. Strengthen your core with abs, obliques, back
and hips exercises.

13. Mix up your training by choosing a new course once in a while - like a
trail or bike path.

14. Push-ups are the only upper body exercise a true runner even
considers.

15. Whereas light beer has fewer calories, you’ll find yourself drinking
more of it.

16. McDonald’s is a good choice for an active runner if you are in a hurry
and unconcerned with your health.

17. Straight-arm curls are effective if you ever find yourself having to open
a double hung window that somebody painted over.

18. Buy new trainers after about 400-500 miles, 300-400 if they are
lightweight trainers.

19. Yellow is the fastest color of shirt.

20. Expect your times to increase whenever the weather is hotter than
50-55 degrees. If it is expected to be hotter than 85 degrees at the end of
the race, don’t bother racing for time.

21. Try to work on your form by doing 4-6 100m “accelerations” during one
of your easy runs, once a week.

22. A mustache will not make you faster unless it’s really big and bushy.

23. Invest in a nice pair of sunglasses. Spend $60-80. Make sure they
have nice, soft rubber over the ears and are not too tight. Any pressure
above your ears will lead to headaches. It’s tough to beat a pair of Oakley
Minutes.

24. If you’re feeling injured, don’t run the next race unless it’s really huge
and near the end of the season.

25. If you plan on wearing a bandanna, make the folds small enough to
keep cool, but big enough so it looks cool.

26. Even if you feel great after a race, hard workout or long run, take a few
easy days.

27. Buy from a local running store.

28. Just because it worked when you were 20, doesn’t mean it’s a good
idea at 30.

29. When you buy soda pop, go for glass bottles and real sugar.

30. Stretching is best done at the end of a workout when your muscles are
loose.

31. The first Prefontaine movie was way better, except for the bad makeup
when they try and make everyone look old.

32. The Who is a great band to listen to when you drive your car to the
trailhead.

33. “Bird-dogging” is running slow behind a runner with the intent of
out-sprinting him at the finish.

34. When the temperature cracks 30 degrees for the first time after a cold
spell, you need to get out there and bust some miles.

35. At 32 degrees, running pants are optional, and you probably only need
two light layers on top, ditch the hat and gloves as well. At 40 ditch the
pants for sure.

Mark Thompson is a lawyer located in
Iowa City, Iowa, practicing primarily in
Criminal Law / Criminal Defense.