Message for Jacob Riley OLY & Jared Ward Please read ONLY your message Jake (eyes only). I’m pulling for you. Don’t let one of those BYU guys that are Masters runners before they graduate beat you. Jared (eyes only). I’m pulling for you. Destroy that pampered Stanford pretty boy.

Some guy showed up at the track today and wanted to race. I told him he didn’t want this 🔥. Think I could take him? #canada

Motivation is important for all runners, particularly for beginners who have not yet had a chance to recognize the positive values of running, which are not always easy to measure. Before you take your first steps, establish a goal. Do not give up until you reach that goal.

Train smart: Don't just stumble from one workout to another, not knowing what you plan to run tomorrow, next week, next month, or even next year. Set goals, but give yourself time to meet those goals. Find a coach if necessary.

The best run is not always hard or easy. Here's why, and how, to incorporate moderate runs into your schedule. ow.ly/iIYt50AxZhf

Observers often refer to the marathon as grueling, much to my distress, but depending on how you run them, marathons, indeed, can be easy. It's all in the mind. Right? Everybody nod, yes!

As runners, we move through different seasons: from spring to summer, from autumn to winter. In the spring of our lives we are children engaged in what Dr. Sheehan referred to as play, running from one game to another. Whatever it takes to avoid the winter of our discontent.

"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort." —Jesse Owens

When someone asks me for a last-minute tip, I usually say, ‘Start slow.’ Then add, ‘Finish fast. --Hal Higdon, Marathon: The Ultimate Training Guide

The biggest mistake I’ve seen runners make in their careers is trying to morph their bodies into how they see another (more successful) person’s rather than finding the best version of lean and strong for themselves. Leaner isn’t always faster & comparison is never productive

Love this!

Magic doesn't come in a bottle. Most vitamins, minerals and other nutrients promoted to improve your performance will help little and cost much. Eating intelligently is the best plan. Consider seeking the advice of a Registered Dietitian to find out how to do just that.

When I step out the door, one of my first acts is to check the direction of the wind. I would rather have the wind at my back toward the end of a run than at the start. It's much more comfortable cruising home with the wind behind you. May the wind be ever at your back.

Few sports cost as little as running. Our main item of equipment is a pair of running shoes, costing somewhere around $100. Fashionable clothing and fancy watches definitely are icing on the cake. Don't scrimp on footwear. Acquire shoes that are appropriate for your biomechanics.

Muscles operate efficiently only if supplied with large quantities of oxygen. When your heart muscle becomes stronger and your cardiovascular system operates more efficiently, you will be able to run faster. Training causes this to happen.

If you love to run, then you appreciate the motivation a racing goal provides for those long weekend runs and those fast midweek track workouts. Pointing toward a race focuses the mind, the best excuse for racing. Races are just a by-product of the pleasure running brings me.

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Hit the running trails! Strengthen your respiratory system, soak in vitamin D, get fresh air, ... nobody's close to you. There is no safer place than the those lonely running trails. Go run!

Prepare yourself for tackling the most wicked part of the mile, the last 1-2 laps, with this interval workout. ow.ly/AjQC50EEE8x

THANK YOU, KRAMER MORTON 💙