TWENTY ONE TIPS TO A SUCCESSFUL SEASON

See Nutritional Guidelines for Runners

PRACTICE
1. Do all stretches, plyometrics, and exercises to the best of your ability
2. Run the full 15 minute warm-up and cool-down
3. Make all training runs continuous, don't stop, take breaks, or walk (unless beginning)
4. Wear a chronograph watch for training; our workouts are done by time
5. Wear appropriate clothing for weather/conditions
6. Rarely miss practice and only for important reasons
7. Listen, don't talk during our meetings
8. No whining, moaning, or complaining; have a positive attitude
9. Be punctual and come to practice on time

HEALTH
10. Drink water throughout the day, hydrate
11. Eat carbohydrates within 15 minutes of training/racing
12. Practice good nutrition; eat three proper meals per day. Food is fuel for running
13. Get regular and sufficient sleep to ward off colds and sickness
14. No alcohol or drugs

RACING
15. Don't train or race on your own without permission from the coach
16. Try to never miss a meet
17. Race at your best effort for that day

TEAM
18. Learn the names of all your teammates
19. Cheer and support all of your teammates
20. Understand the rules of your sport
21. Always follow coach's instruction