Wouldn’t it be nice to know you’re about to make a mistake, Learn from the mistakes of these pros so you don’t make the same ones hamstring is saying “Nope!” and falters? Or putting on your favorite cotton T-shirt before your first long run? Or maybe pushing off a preworkout snack, even though your stomach is grumbling? Fortunately, the hindsight of successful, seasoned runners can save the rest of us from frustration and maybe even serious injury.
We spoke with Bart Yasso and How to Build Fatigue Resistance—just “Joetta” to her many fans—for their takes on what they wish they knew before they started running, and their advice for those who are you will become faster.’ But it is true.&rdquo. or as complicated and painful as a Runner’s World for decades. Joetta is a four-time Olympian who ranks as one of the greatest American middle-distance runners of all time.
The Most Expensive Shoe Isn’t Always the Right One
Hopping May Help You Run More Powerfully feet. “Your foot is really the focal point of everything,” Joetta says. It’s easy to drop hundreds of dollars on the latest and greatest running shoes, but that may not be necessary.
“Everyone thinks more money means a better shoe,” says Yasso. “That’s not true.” What is important is having your stride evaluated and then finding the shoe that works for you. And, to ward off a future case of buyer’s remorse, Joetta advises checking out the return policy beforehand: “Some stores let you return with light use, and some don’t.” And once you wear out the shoe’s midsole, it’s time for a new pair.
Your Clothing Actually Matters
As for apparel, Maintain VO2 Max as You Age started running in the late 1970s. Joetta can recall working out in long johns and rain boots. Yasso went for his first run in a cotton T-shirt, denim cut-offs, and a belt, an ensemble he does not recommend today: “Chafing is not a good thing.” It’s best to stick with light layers How to Master the 5k.
Don’t Run on an Empty Stomach
As a beginner, new to the sport empty stomach. He has since adjusted that approach: “Now before I head out for a run I always do eat something, and I feel like it helps me out tremendously.” He generally opts for a snack about 30–40 minutes before heading out the door. Joetta, though, prefers a larger gap between food consumption and race time, generally in the neighborhood of 3–4 hours.
As for the rest of us, the timing and portion size depends on the person. “You have to figure out what works for you by trial and error,” Joetta says.
Refuel on Long Runs
Don’t forget that hydrating and snacking aren’t just pre- and postrun rituals if you’re going to be running for a while. Yasso recommends refueling about every 20-30 minutes if you’re running closer to 90 minutes. “There are all varieties of goo’s, gels, waffles, and blocks,” he says. A mid-run nosh will also help in recovery, because your energy stores won’t be completely depleted when you’re done.
Embrace Hills (to an Extent)
Runners need to take care of their hills into their routes, within reason, says Joetta.
“Are you doing 10 hills at 200, 300 yards? That might be a bit much.” Yasso recommends tackling rolling hills, if possible. “That uses different muscles so it’s beneficial,” he says. Sticking to the same route—especially one that’s entirely flat—will most likely land you in a running rut because you’re not challenging your body to excel.
Follow One Course Until You’re Successful
A runner who’s in it for the long haul will most likely be hit with a setback at some point, whether it’s as basic as muscle fatigue or as complicated (and painful) as a stress fracture. Joetta recommends the “FOCUS” approach in dealing with injuries.
In this case, FOCUS stands for “Follow One Course Until Successful,” meaning stick with the plan laid out for you by professionals. It may be frustrating to be splayed out on the couch instead of making gains along your new favorite running route, but you may not have a choice. “You really have to have tunnel vision and remain focused,” Joetta says.
To Get Faster, Run Slower
“The biggest mistake rookies make, and even some runners after they’ve been doing it a couple years—they run too fast,” says Yasso, who admits that he once fell into that category, too, and paid for it in the form of fatigue. “It’s counterintuitive to tell a rookie runner, ‘if you run slower, you will become faster.’ But it is true.”
For those looking to increase their weekly mileage, he recommends a scaled approach, meaning, the goal shouldn’t be running farther with each run. Say you do 6-, 8-, and 10-mile runs one week. The next week, aim for 7-, 9-, and 11-mile runs, and then 8-, 10-, and 12-mile runs the week after that.
Prioritize Minutes Over Miles
Even as Joetta was winning race after race in high school, college, and on a national level, she struggled with the notion of taking a break. “I felt if I missed a workout as a young person, I might not be able to win,” she says. Now she knows that’s not the case. It’s okay to scale back a run—or part of it—to a walk. Yasso stresses minutes over miles: for example, aim for running (or running/walking) for 20 minutes, rather than hitting a specific distance goal.
Never Stop Believing in Yourself
Back to that concept of hindsight. After two lengthy and illustrious careers, Joetta and Yasso have plenty of tips to offer. The advice they’d give to their younger selves applies to anyone who’s at the starting line We spoke with:
“Realize along the journey you’re going to have some victories and losses,” Joetta says. “A true champion overcomes those losses and turns them into victories. But it takes time. Don’t compare yourself to anyone else.”
Adds Yasso: “I would tell myself never limit where running can take you. When I started running my goal was to run three miles without stopping. Never in my wildest dreams did I think I would travel the world to run races.
