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Runner’s World June 2005
By Jeff Galloway

Quick Fix: Race Anxiety
Simple Solutions For Common Running Mistakes
Many beginning runners never race because of competition anxiety. But you can gain control over the situation by having a complete race-day strategy: (1) Rehearse race day: One or two weeks before a local race, visit the race site, find the best place to park, and run at least part of the course, For out-of-town races, get a course diagram and parking instructions. (2) Be prepared. A day or two before, pack a bag with whatever you usually eat and drink before and during runs, and gather in one place all the clothes you’ll wear that day. (3) Get there early. Arrive at least an hour before start time to avoid the crowds and have time for a relaxing warm-up. (4) Keep it fun. Make an effort to meet some fellow racers, and even share a joke or funny story. Talking and laughing calm nerves.

Q. I run three miles three to four times per week. Is that enough to stay fit?
A. Your three-miler every other day will certainly help maintain basic fitness. But I would recommend adding some variety. Why? When you have a unique purpose for each run, you’ll stay motivated. Don’t panic - I’m not talking about drastic changes. But on the week end, for instance, alternate between a slower and longer run one week, and a faster and shorter run or 5-K race the next week. The longer run will build endurance and bring you a feeling of satisfaction. The shorter, faster run of 5-K will boost your aerobic capacity.

One run a week can be your "fast" day. Just a few 90-second accelerations during an otherwise easy run will improve muscle performance. And one day per week should be fun. Many runners experience burnout because they don’t regularly schedule social runs or runs through new and interesting areas. Variety is in the spice of running - and it doesn’t take much of a change to make any run more interesting.

Summer Stamina // A Strategy To Finish Every Run Strong
Runners often struggle at the end of summer runs, feeling drained by the warm temps. But you won’t have to shuffle through those final miles if you establish a new summer training pace. On all regular training runs during the warm months, slow down your pace by one minute per mile for the first half. Once you reach the midpoint, pick up the pace slowly. You’ll finish stronger and faster, having saved your resources during the first half of the run.