As I set out on the trail, I had two choices – go left (east) or go right (west). It was an out-and-back course, no matter which direction I started. And the scenery along the canal is pretty much the same (although the bathroom situation is ‘more better’ heading east. What to do. What to do. What to do…
In over 47 years of running, I’ve learned a few things that have made my daily 5’s a bit ‘more better’. And that truly beats the feeling of being ‘less worse’. So I thought, as we head into a new year, I’d lay down a few of my well-earned, well-learned tips, suggestions and hacks that might make your own situation ‘more better’ as well. And these are in no particular order other than as I think of them.
- In cold weather, always run into a headwind first and save the tailwind for the return trip. In warmer weather, reverse that. A tailwind in winter will provide some extra push on those 30 degree days, and a headwind in summer will provide a bit of cooling relief.
- Know where the bathrooms are! I cannot tell you how many drive-through bathroom stops I’ve made at various fast food restaurants, convenience stores, or porta potties that have saved my butt. Literally.
- Rotate running shoes. Even if it’s the same make and model, having two pairs of shoes to rotate will do several things, including extending the life expectancy of those $180 monsters on your feet. Heck, even adding 25-30 extra miles per pair will save you money over time. I currently rotate three pairs.
- Unless you are running for over an hour or in 87 degree heat, save the $$$ on sports drinks. They really are unnecessary.
- Learn how to cross train before you are forced to cross train. A few years ago, I talked my bride into buying a home rowing machine. Shortly after making the purchase, I strained my calf muscle pretty badly and had to miss about three weeks of running. I learned how to use my new in-home rower quickly, so my return to running didn’t take nearly as long.
- Sleep is the best performance enhancer of all time. I suck at it, but still… No need for HGH, pork burritos or blood doping.
- Write it down. In this modern age of GPS watches that suggest workouts and days off (mine actually suggested I take off the day I ran on the canal), we sometimes lose sight of ‘the run’. In other words, what we thought, felt, and experienced never gets recorded. I have nearly paper training log and workout log from my history. And if I coached you, I have those logs, too. Invest in a written record of your daily 5. It’s rather cathartic. And yes, I have the 2026 version already.
- NEVER try anything in a race that you haven’t already tested in a prior workout. New socks, new shoes, a new hat… don’t do it! And NEVER eat a new food the day before a race, either. Ask me about Bermuda some time.
- I apologize in advance for offending, but the older I get, the less I enjoy running with others. I long for a quiet mind when I’m out. No headphones, no cellphones, no chit-chat. Never apologize for doing it ‘your way’. And yes, I do advocate for group runs. There’s power in the many.
- Speaking of no headphones. Take them off! You’ll be amazed at how truly powerful you really are. Full confession… I do wear them when I cross train.
- Dress for 10-12 degrees warmer than it really is. Your individual results may vary but I don’t wear tights until it’s below 25 degrees (and on calm days, even colder). Plan on being cold for about 6-8 minutes. Once you warm up, you’ll be glad you wore what you wore.
There you have it. I’m sure I have a few others rattling around somewhere, but these are top of my list of tips and hacks. And I bet you have a few of your own. Care to share them with me? andrew.wftr@verizon.net
Oh, and to answer the initial question, I went right (westward) because there was a somewhat significant headwind out of the west and the air temp was 37 degrees. It took me 23’30 out, and 21’10 back. How’s THAT for a negative split? More better!
I hope to see you on the roads, tracks and trails.
