Running on empty? Try these training tips

Tip 1: Need more marathon motivation? Run for a reason
Add some altruism to your life — and get another good reason to get in shape — by running for charity. Check out the Leukemia Society's Team in Training, the Arthritis Foundation's Joints in Motion, or the American Heart Association's Train To End Stroke.

Tip 2: Find time to run: Schedule it in (literally)Are you always scrambling to find time to fit running into your schedule? Do what you would do with an important meeting: Set an “appointment” and enter it in your datebook. Once you have your run “booked” you can relax, knowing you won't have to scramble to find the time later.

Tip 3: Mix up routes to prevent boredom
If running has become boring, look for a different route. Even running the same route backward will make you notice different things and enjoy the surroundings more.

Tip 4: Vary your running buddies to change up your pace
Diversify your training by switching up your running partners. Meet a slower friend for an easy run one day, a faster friend for a speed workout another, and recruit your dog to accompany you for some short accelerations on a third day.

Tip 5: Keep your chin up for perfect posture
To lessen hip and knee stress and improve posture, don't look down at the display screen when working on a treadmill or other gym equipment. The same goes for running outdoors--always look ahead of you, not at your feet, to keep proper form.

Tip 6: Plan ahead to avoid mid-run bathroom trips
If nature sends you calling in the middle of a run or race, try getting up earlier and eating your pre-run meal an hour before you usually do. At the very least, try to scout out routes that take you past pit stops.

Tip 7: The best distance for weight loss: Run faster than usual
Additional miles aren't always the key to weight loss, since they also lead to increased appetite. Speed up your runs, and it'll result in an increased calorie burn, increased post-run calorie burn, and appetite suppression.

Tip 8: Run like clockwork for a no-fail good attitude
To get into the mindframe of running every day, make sure to run at the same exact time every day. If it's built into your schedule, you're less likely to skip a run and more likely to look forward to the next day's run if you do skip

Tip 9: Run smoother with these stretches
To reduce muscle friction and increase flexibility, try dynamic flexibility training, a type of stretching that mimics the way your body actually moves while running. Here are a few simple moves:  -Leg swings: With your left hand on a wall, stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion. Complete 10 swings and repeat with the right leg. Arm swings: Swing your right arm in a giant circle (as if swimming) to loosen up the upper body. Repeat with left arm.

Tip 10: Carbo-load to prevent illness
Lowering the risk for postrun illness is as easy as eating carbohydrates before, during, and after a run. Carbs keep your stress hormone and inflammatory markers in check.

Tip 11: Set two goals for a bad-day backup
If things don't go right on marathon day, have a backup goal. Your primary goal is the one you've been working toward during your buildup: a personal best, qualifying for Boston, whatever. Your secondary goal should keep you motivated at the 22-mile mark on a bad day: slowing down only 10 minutes over the second half, or just reaching the finish line.

Tip 12: Jog your way to pain-free post-marathon legs
Recover faster by walking or jogging slowly the day after a marathon, even if you don't feel like it. It'll get the blood pumping through your legs again.

For more information on running, check out Runner's World magazine.

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