Tips and Tricks

05.01.2016 |

Episode #9 of the course “Ultimate Guide to Running” by Matthew Henshall


Running with a partner

Running with someone can be a great way to stay motivated, catch up, and really look forward to a run. A running partner gives you less chance to give up. To find a good running partner, make sure you are a good running partner.

• Run at a comfortable pace, and communicate when it’s too fast or slow.

• Stick to a schedule.

• Plan your race—are you going to stay with each other on race day or do your own thing? Make sure you communicate this.


Running with a camelbak

If you are planning on doing longer trail runs, you might want to take a camelbak. Many longer trail races will require it.

• If you can hear sloshing water, you know there is still air in the sack.

1. Turn it upside down.

2. Suck all the air out.

3. Turn it the correct way up.

• Balance your camelbak; don’t let it swing from side to side.

• If the straps are causing your shirt to untuck, try to loosen them slightly.


Fitting running into a busy schedule

Many people will proclaim (maybe not out loud, but at least to themselves) that their schedule is too busy and there is no space for running. However, just the fact you have gotten this far shows that you have made the first step. Here are a couple of tips to help you:

• The saying goes that if you need something done, give it to someone who doesn’t have time to do it. If you are busy, you are the perfect candidate.

• Try to let running become a part of your life. Make it a habit. The way to do this is by running as many days of the week as possible, even for just 20 minutes per day. Cramming all your exercise into one day a week is stressful and can lead to injury.

• Do speed and hill work. These are very time-efficient sessions to do when in a rush.

• Put your running shoes on at work and force yourself to go for a run when you get home.

• Try running with a partner.

• Ultimately, when the running bug catches you, you will begin sleeping better, eating better, and your body will start to crave the exercise. You will make more time.

• If you really cannot fit running in, you need to have a careful look at whether your schedule is sustainable.



Shoes don’t cause blisters, socks do. Choose smooth socks. Your feet will be rubbing against your sock. Try moistening your feet with an oil-based moisturiser to decrease the friction. Keep your feet dry; if your feet sweat a lot, make sure you have thick socks. Once you’ve tried these things, it is worth looking at the shoes.


9.1 Tips&tricks


• Blisters under your toes and toenails = Shoe might be too small.

• Blisters on the side of your foot = Shoe might be too wide or thin. Try a half size.

• Blisters on your heels = Shoes might be too big.

Often, the transition from road to trail can cause some blisters. Trail running does help you take more careful steps, though.


Recommended book

“Running with the Mind of Meditation: Lessons for Training Body and Mind” by Sakyong Mipham


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