There are two training mistakes that I have observed athletes make over the years.

1. Don't ignore your recovery days when training. They should be active recovery, meaning you can participate in some type of activity - as long as it's not running. I suggest taking one day off a week from running, but not from exercising. Active recovery means you should be swimming, bicycling or engaging in another activity you enjoy on your day off. This is the time for you to rest and relax both mentally and physically from running. You should not overlook the importance of the time your body needs to recover from the stresses of hard running.

2. Always remember to keep yourself fully hydrated, no matter the time of year. Too often runners will forget to drink, particularly during the winter months when they might not be sweating as heavily. Don't allow yourself to become chronically dehydrated; it will severely compromise your health, as well as your training. I recommend you drink between 80 and 120 ounces of water daily. Hope these two observations help you in the future.

Paul Greer is an associate professor in Health and Exercise Science at San Diego City College and coach of the San Diego Track Club--the largest running club in San Diego.

                                        

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