LJWorld.com

For people who decide to run races first time, here are some tips from Jim Hixon, a veteran runner and owner of Ghisallo Running in the St. Louis area.

But first, Hixon recommends if you’re starting from scratch, spend at least a month walking and slow running four or more times a week to build a foundation. Do not increase mileage by more than 10 percent a week.

“When you get that initial improvement in cardiovascular fitness, it’s tempting to increase your training to more than what the rest of your body can withstand,” he says. “And that’s when tendonitis and other overuse injuries start popping up.”

Once you’ve laid your foundation, pick a race that’s at least 10 weeks away and find a novice training schedule at Web sites such as RunnersWorld.com, CoolRunning.com or RunningPlanet.com.

Then follow the rest of our tips.

Tip 1: Have an expert at a running store fit you for shoes. There are running shoes designed for all types of biomechanics.

Tip 2: Listen to your body. If something starts to hurt, pull back on mileage and frequency of running. You can run through fatigue, but not pain.

Tip 3: Keep a journal of how far and fast you go, as well as terrain and weather conditions for each run. This will help you see your own progress and factors that change your performance.

Tip 4: Running causes blood to go to your legs and away from the stomach. So don’t eat large meals right before you run. It could make you nauseated, and you don’t get any fueling benefits.

Tip 5: Don’t get discouraged if running feels good one day and lousy the next. Even veteran runners have off days where the legs feel heavy and breathing is labored.

Tip 6: Stay hydrated by drinking plenty of water before, during and after your training runs. Also, make sure you eat enough carbohydrates. They’re stored in your muscles as glycogen, which fuels your muscles.

Tip 7: Run slowly at first and mix in walking if need be. A good pace is one at which you can carry on a conversation. Your initial goal is to build distance. You won’t be able to do this if you poop out or injure yourself from going too fast.

Tip 8: Set a reasonable goal for the race. If you walk/run a mile in 11 minutes on training runs, your goal should be about 32 minutes, but not too much lower. Your ultimate goal is to finish feeling good, not like you’re going to pass out or vomit at the finish line.

Tip 9: The morning of the race, eat what you usually do. Changes could make you nauseated.

Tip 10: At the starting line, remind yourself to run your own race. Don’t let runners around you set the pace. They’re either better trained than you are, or they’re not and will fizzle out by mile 2, and you’ll pass them.

Tip 11: Do varied workouts rather than the same run over and over. One day do a longer, slower run out on the road, then a faster, shorter one on a track.

Tip 12: Run occasionally without a watch, basing your pace on how you feel.

Tip 13: Do some trail running to mix things up.

Tip 14: Get a running veteran to evaluate your form. Your jaw, elbows and shoulders should all be relaxed. Don’t let your hands, which should swing vertically rather than horizontally, pass the midline of your body.

Tip 15: When possible, run early in the morning before the temperature rises.