Run More Hills
“One of the beauties of hills is that they really work on dynamic power, hip strength, and hip mobility because you need to be able to go and drive those hips really high to get up.”

The Best Running Tips of All Time
Sometimes the simplest running advice is the best.
Outside
by Jay Bouchard

1. Strengthen Your Whole Body“Good runners condition their whole bodies. The arms drive the legs. Keep your upper body and core toned with a lot of push-ups, pull-ups, sit-ups, and back raises (don’t forget that the back is part of the core). Stay away from machine weights and stick to Pilates, climbing, and dynamic flexibility work like yoga.”--October 2013
   
2. Run More Hills“One of the beauties of hills is that they really work on dynamic power, hip strength, and hip mobility because you need to be able to go and drive those hips really high to get up.”--June 2015
   
3.  Quit Trying to Set Your PR“Be process oriented, not outcome oriented. Get a little better with each training session—a stronger squat, a harder effort on intervals. Don’t obsess about race day.”--July 2015
   
4. Hydrate (Especially Before Trail Races)“Due to their remote locations, many trail races have few (if any) water stations. Make sure to hydrate for days in advance, and—depending on the distance of the race—consider carrying a water bottle or hydration pack during the event.”--June 2013
   
5. Stretch and Refuel Immediately Post-Race“There’s a natural temptation when you finish a race to collapse on the ground and bask in your own private glory. This is a bad idea.”--October 2014
   
6. Find a Routine, Then Stick to It“I dialed in my race-day outfit and nutrition plan in advance to eliminate any surprises. I slept more, stopped drinking alcohol, and ate my vegetables. I put on the same clothes I had been training in for the past three weeks—black shorts, white top, gray socks—and ate my pre-planned breakfast of one banana, half a Clif Bar, and half a cup of coffee.”--May 2013
   

"You're so much more than what you enjoy!"
-Corrie ten Bloom, THIS DAY IS THE LORD'S

"Imagine that you could never again watch a cloud drift through the sky. Then go out and watch one, live and in person, brimming with gratitude for the chance to be.
-Ralph Martsen

"God chose the foolish of the world to shame the wise,
and God chose the weak of the world to shame the strong . . . "

“You can find the good in what seems to be the most horrible thing in the world. . . . God tells us that in all misfortunes we must seek the good. . . . Acting hopeless is easy. The real challenge is to hope.” --Catholic Book of Devotions

“You don’t need to be 25 years old to have your greatest performance,” says seven-time mountain bike world champion Rebecca Rusch, who, at age 47, was part of the third party ever to summit Mount Kilimanjaro via bike. “I’m still improving and having some of the best days of my career. I may not be as strong or have the same VO2 max as when I was younger, but wisdom is the great equalizer. I’m smarter about things like nutrition and race tactics, and I have a special self-knowledge that only results from years of experience.”

"A no regrets fling with a young man, with a much younger man . . . wasn't that the kind of thing that older women who were about to marry even older men did?
-John Irving, A WIDOW FOR ONE YEAR protagonist author Ruth Cole