A lot of runners hold tension in the upper body, which wastes precious energy.

During my track and field days in high school, I learned to imagine holding a potato chip in each hand.

Your fists shouldn’t be balled up tightly, and you should try to keep the “chip” from “crumbling.”

This translates to a more relaxed upper body and more fluid movement.

The greatest advice I ever received about running was immediately familiar to me as a yoga teacher: prioritize your breath.

This is especially invaluable since running does not come easily to me.

When I focus on my breath, I’m able to stay focused on the present moment.

I’m able to handle and even enjoy being pushed up against this sharp edge of temporary discomfort.

Mind over matter: Running is a mental sport.

Try your hardest to keep your thoughts positive rather than dreading the minutes and miles.

A friend once told me that running is supposed to feel hard, which has been surprisingly freeing because it helped me accept that it’s ok if some runs just feel like a struggle.

You can’t get that runner’s high every day, and as you start to set aggressive goals and work towards getting faster or running longer, it’s going to be tough.

When I start to get uncomfortable, I tell myself that I can do hard things.

We can always push so much further than our minds tell us. “

Learn to fall in love with the process and the inner change running can bring.

A fellow run coach always says, “Never outrun the joy of running.”

When I start to feel burnt out and running begins to feel like a chore or just another item on my to-do list, I back off.

I switch up my routine, do more yoga and pilates, go hiking, or spend more time cooking.

I wait for the desire to run to return before I jump back into it.

Sure enough, it always comes back and running is always there waiting for me when I’m ready to lace up my shoes again.

Some of the most important pieces of advice I’ve received from my coaches, running buddies, and professionals include:

• Quality over quantity

• Don’t get too worried when you miss or cut short a run or two

• Focusing on cumulative fatigue is a valid approach to marathon training

•Having a calm and positive mental approach to race day is best!

HAVE FUN!

Make sure running feels like play.

Know that sometimes it’s OK to take an Uber home when you’re 10 miles into a 16 mile run. 😉

Be patient. Progress doesn’t happen in a straight upward trajectory, but if you persevere long enough, you’ll start to see results.

Figure out what works for you because it might not at all be what works for everyone else. (Example: I run an average of 30 miles per week—other runners have literally laughed at me for this being so low, but I’ve PRed in everything from the mile to the marathon on this plan.)

Shoes changed my life (and saved my knees).

When I was preparing for my first marathon years ago, I had invested so much time in training, coaching, supplements, strength-training, cross-training, etc. I felt prepared, but my legs were becoming so achy—especially my knees.

The one thing I had not invested in was shoes.