For a while, we were running alone… and not socializing.

Now it seems than more and more runners are racing and running with other runners.

Please do not take anything I say below personal.

It’s just my opinion.  We all interact with others differently.  And than includes virtually.

Here are a few suggestions on How to Be a Better Running Friend:

1.  Give a Smile, Hug or High Five.

Sounds so simple.

It is especially welcomed when you haven’t seen a friend in a while.

Or you are passing them on a run.

Or before or after a race.

Yes, I forget sometimes because I am thinking about myself… my problems, my run…

2. Be flexible.

Obviously, you can’t always be. Some of us work full-time and others have childcare needs…

But try to coordinate runs to meet each other’s schedules. IOW, sometimes you have to run at a time that you do not prefer.

I work until 4 pm but sometimes I have to wait until a friend gets out of work or get up early and run before work (which is hard for me).

And when running with a friend, if they ask for company, you may have to be flexible on how you run… Intervals, run slower, etc.

I’m sure Jenny slowed down for me…

It’s easy for me to change to anyone’s pace. (I’m pretty loosey goosey)

Of course if you seriously training for a PR, you may only want to run with a slower friend occasionally.

3. Listen (and don’t always offer advice)

Another no brainer but we often tend to talk about ourselves… our injuries, our pace, our last race. (or is it just me?)

IOW, ask your friend after a run how it went.   Ask them if they raced recently and how they did.  If you know that they are not running due to an injury, ask they how they are feeling…

I ran, she walked but we celebrated together after

Even if you a a certified coach, not everyone wants advice and to hear everything you know on the subject.

Of course, if they ask, you should offer advice. If you’ve had a similar injury, if they ask, you can tell them what you did and if it worked.

4. Communicate and Be Dependable

You can choose whatever method method works for you – text, FB, phone call.

Call a friend to plan a meet-up or see what’s new with them.

Ask what races, they are planning to sign up for.  Share the races that you may be doing (so they can decide whether or not to join you.)

Obviously, respond promptly to calls, texts or invitations. And if you have to skip a run or meet-up, always offer a reason. (Friends will understand.)

By being dependable, I mean if you say you are going run or race, show up or contact someone to tell them that you are unable (Things happen.)  And be punctual.

brrr … glad Karen didn’t keep me waiting…

5. Provide Support.

This may be the most important.

There are so many ways to support your friends.  All of the above are examples.

Also, go to a race that you are not running and cheer your friend on. Or if you are running the race and you finish first, stay and cheer at the finish line.

You bet I was screaming “Go Judy!”

Try not to complain about your pace and say that you are “slow” or a “BOTP” runner.  We are all aware that pace is so individual.  So many variables play a part… How long have you been running? How old are you?  Are you recovering from an injury?  Have you been training for longer races? Etc.

Enough said.

and that includes my virtual friends

Happy Running?  Any other tips?  What is the most important to you when it comes to being a good running friend? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

What runner has ever said “I want to run slower”? Of course, we would love to be a faster runner.

I am not a coach so this is just my opinion based on what I have heard and read.

I know you all believe that in order to get faster, you need to strength train, do speed drills and run hill repeats among other workouts.

I am sure that these couldn’t hurt. They may also get you faster finish times.

But here are some other ways to improve your speed:

1.  Proper Arm Swing

When I first learned to run, my coach repeated “To run faster, swing your arms faster.”

However, you also need to swing them correctly:

• Bend your elbows between 70 and 110 degrees (So approx. 90 degrees)
• Keep your hands closer to your heart
• Stay relaxed through your shoulders. Do not let them raise up.
• Allow your arms to swing toward the midline, but do not let them swing across your body.

I know when I get tired, it all falls apart.  My shoulders raise up and my arms drop.

2. Improve Stride Mechanics

Proper stride can help you run faster. If it’s too long, then your legs have to cover more distance with each step.

Then of course, how your feet land is important.  You need land on your mid-foot rather than heel striking or running on your toes.

And NO shuffling… (Do any of your race photos have you looking like you are walking?)

3. Increase Cadence

Stride cadence refers to the number of strides taken per second, Optimal cadence is generally considered to be somewhere around 180 strides per minute.

A higher cadence will typically translate to a shorter stride and better form. So you should be running faster. A lower cadence can mean you are over-striding, which will slow you down.

Your cadence shouldn’t change with the distance covered.

To increase your cadence, you can practice with an app or music. But most importantly, you need to improve your form:

Use a tall posture, stacked in a straight line from head to heels, with a slight, full-body, forward lean putting your weight over your toes.

Yeah, easier said than done…

But for some reason (without trying), I have a higher cadence. I think it’s because when I run I naturally take short quick steps and try to pick up my feet.

4. Run or Race More Often

In many cases, increasing your weekly mileage will help to increase your overall speed. You should be running at least three days each week.

If you’re already running that often, vary the distances and your routes.

I also feel that running more races will also improve your speed.  Races will give you that adrenaline to pick your pace.

My pace is always faster in a racing situation.

5. Don’t Run Alone

Many runners find that they push themselves harder when they run with others. (I know I do!)

You can often find a running group in your neighborhood for free. Ask about groups at your local running store, at work, or your health club.

I would recommend running with someone who may be just a little faster than you are.

Happy Running?  Do you want to run faster?  What have you done to get faster?  Has it worked? Any other tips to share?  

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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DNS is short hand for did not start.

In other words, you registered for the race, maybe even picked up your bib, but chose to not to actually cross the start line.

If you race often enough, eventually you may choose to DNS a race. Maybe you already have.

In fact, I was really considering one recently. And I have one future race that I may skip.

Here are a few reasons why you may opt to DNS:

1.Weather

Some runners will race in any weather conditions.

But safety should always be a concern whether it be because of ice or extreme heat.

 2.Injury/Sickness

It obviously depends on the seriousness of the injury but it may require you to skip the race.

broken foot = no race

Sometimes, it also may be because the injury will get worse if you do race. (Unfortunately runners are not always good listening to their body.)

Then there’s sickness.  That also depends on the nature of the illness. They say above the neck is ok but below is nay.

3. Schedules/Commitments

Family or work commitments can force to you miss a race. Life happens.

Also flight cancelations or travel plans can interfere. (I’ve learned the hard way to never schedule my arrival the day before the race.)

 4. Training Plan/Mileage Requirements

Your training calls for a long run and you signed up for a short race. You may decide, if it’s an important race that you are training for, to skip the race.

Or you should be tapering and this race is challenging. Again, it may be in your best interests to DNS this race.

5. Lack of Mojo

For whatever reason, you just don’t feel like it.

Racing should be fun!

It should never be a “have to” but always a “want to.”

or at least FUN afterward.

Once you’ve made the tough decision to DNS your race, it’s entirely normal to go through a wide range of emotions from relief, to anger, to regret.  Don’t let anyone kid you. FOMO is real!!!

But hopefully those situations will be few and and you will run many races…

Happy Running! Have you ever DNSed a race? What reason influenced your decision? Please share.

Welcome to Fit Friday Five! Please join the hosts Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida