What to Consider For A Running Partner

“Training partners are one of the most valuable tools a runner/walker can have,” said Robert Raines, MD, TriHealth Orthopedic Surgeon, Foot/Ankle Specialist. “They make you accountable, so you're more likely to show up; and, you give 100 percent during your workout because you know that someone else is counting on you.”

• Have a Few-- An exclusive training partner is great -- until he or she is injured or goes on vacation, and you're suddenly a solo act.
• Befriend a Faster Person -- Muster up the courage to approach someone who's slightly better than you are. “Even if you don't keep up stride for stride, having someone to chase or keep in your sights can be enough to help you realize that you are better than you think.”
• Be in Sync -- Pace and distance isn’t the only areas of compatibility. “Personality and temperament are just as important, said Raines. “If you like to train outdoors year round, but your partner bolts for the treadmill every time it drizzles, that’s a problem.”

What are some bad running habits?

• Running too much too soon. “Follow the standard rule of upping your mileage by only 10 percent each week,” Dr. Raines says
• Ignoring post-run nutrition. “After runs, refuel with the good stuff -- carbs and protein -- and plenty of liquids,” said Raines.
• Sunscreen. “Up to 20 minutes of sun exposure a day can be good for you, but that’s it,” said Raines. “You need sunscreen when you’re running — sun or no sun.”
• Being your own doctor.“Minor injuries could turn into serious ones,” said. “If the pain has lingered longer than a week, schedule an appointment.”
• Stretching before running.It’s never good to stretch cold muscles. Save it for later to help prevent injury. 
• Overtraining. “Training programs should have rest days and easy days each week,” said Raines.  “This keeps your body and mind balanced and strong.”