Use a watch!

Using a watch while you run can be very useful. It allows you to see your mile times, if you need to pick up the pace, and if you are reaching your goal of what time you want to be getting. Don't be looking at the watch every minute because then you'll be focusing more on what time it is instead of how you are running or catching up to the person in front of you to pass them.

The day after a race you should...

The day after a race you should rest and re-energize. If you want, you can do an easy 25 minute run but nothing intense since it's the day after a race. You have to let your body rest because too much of intense exercise day after day can cause an injury. Personally, the best thing you can do would be to not run and just drink a lot of fluids and healthy foods. Then, when Monday comes, you can begin your hard workouts again.

The day before a race...

The day before a race you should do an easy run. Run for atleast 25 minutes at a slow pace. Don't go full out because you have a race the next day and you want to save your energy. Also, eat very healthy and hydrate! From the beginnng you should be eating healthy, but the day before, try to eat pasta with some chicken and a salad. You might not be in the mood to eat that or something healthy, but it will really give you energy and power.

Injured?

If you've had an injury for a long time now and you've never gotten it checked out before, go get it checked. It can be extrememly painful to be running with any kind of injury. It's important to get it checked because for all you know, you might have to get surgery and may never be able to run again. Don't look at an injury as an excuse to get out of running, look at it as a lesson to change your running habits--the way you're running, what kind of shoes you're wearing, or where you run (concrete, grass, rocky areas, etc). So don't wait anymore and go get it seen before it's too late.

Can doing ab workouts help you?

Yes, ab workouts can help you in your training. By doing abs, you're working out your core muscles which can prevent cramps. You'll also become more fit and you'll see that you can go on longer. In your spare time, if you're not able to run that day or even after your run,  do an ab workout. A good workout would be 30 crunches, 25 sit-ups, 30 bicycle crunches, lift your legs 6 inches off the ground for 30 seconds, and bridges for 45 seconds which is holding yourself up on your elbows. Keep doing these and you will see a difference.

What's better to use in a race, training shoes or spikes?

Running with training shoes in a race is horrible! Never do do that! They weigh a lot compared to spikes because when we train, we get used to carrying all the weight. So in a race, we go much faster with spikes since they weigh a lot less. Spikes also give you a good grip since they're not flat. Always run with spikes in a race and you'll see what a difference they make.

Don't kill yourself while you're training.

While you're training, you're workouts don't always have to be hard. Mondays and Wednesdays can be the hard speed workouts and Tuesdays, Thursdays, and Fridays can be the long but easy runs. You don't want to over work yourself either. Your body can't take all those hard workouts everyday, thats how people get injured sometimes.