Some wisdom from coach and former world record holder Alberto Salazar http://www.outsideonline.com/fitness/running/Alberto-Salazars-Ten-Golden-Rules.html http://www.nyrr.org/about-us/nyrr-hall-of-fame/alberto-salazar In summary: Train consistently, 4 days a week is good Recovery is an important part of training Increase distance gradually, no more than 10% per month Run on soft surfaces (grass, dirt, chips) as much as possible Train faster than you want to run in a race Work out your whole body, including upper body and core Get the right shoes Pay attention to form and inefficiencies Test your limits once in a while Collect data so you can compare runs over time https://staminist.com/read.php?2,70,70#msg-70 Thu, 30 Apr 2026 18:16:22 -0500 Phorum 5.2.19 https://staminist.com/read.php?2,70# https://staminist.com/read.php?2,70# http://www.outsideonline.com/fitness/running/Alberto-Salazars-Ten-Golden-Rules.html
http://www.nyrr.org/about-us/nyrr-hall-of-fame/alberto-salazar
In summary:

1. Train consistently, 4 days a week is good
2. Recovery is an important part of training
3. Increase distance gradually, no more than 10% per month
4. Run on soft surfaces (grass, dirt, chips) as much as possible
5. Train faster than you want to run in a race
6. Work out your whole body, including upper body and core
7. Get the right shoes
8. Pay attention to form and inefficiencies
9. Test your limits once in a while
10. Collect data so you can compare runs over time

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