"When you are hurting in a race, just think to yourself that the person in front of you is more tired than you are."

"Never, Never, Never Give Up!"

     "When running long distance, the key is to be able to talk when you do those long runs and to cross train! Running becomes so much easier!"
     "No one can tell you that you can't do something you love!"
  

     "Run somewhere new. A new trail, a new neighborhood, a new road. Mix it up. Run along the store fronts early in the morning before the shoppers are out. Park at your favorite coffee shop, run from there, and then treat yourself when you get back. St. Louis is brimming with great running routes-- be adventurous!"
   

     "Change things up a bit with your training. Experiment by trying new methods and see what works well for you. By incorporating new things into your regimen, you might discover a whole new side to training that may take you to that next level in your running."
     "It is easy to get into a habit of training long and slow, long and slow. Don't be afraid to switch up your paces on training runs. Try a little faster pace now and then, while making sure to keep some easy running days to allow for recovery. By changing up the paces, your body is able to adapt and grow stronger, being able to maintain those faster paces for longer periods over time. Long runs don't always have to be run at a slow, steady pace. To try something simple, try to run the final 15 minutes or 2 miles or your run at a faster pace. By doing this, you work different muscle groups at the end of a long steady run while you are already a little tired and fatigued-- much like towards the end of a race when you aren't feeling as fresh. You might just surprise yourself after awhile at what you can achieve!"
     "Negative split. Often times, many runners like to run out fast and hard in races or training runs, only to suffer the agonizing shuffle to the finish. Try starting out at a slower pace and 'work your way' into the race, and see what happens. Strong runners tend to be able to go out slow and gradually increase their speed, finishing faster than they started and feeling great."
    

     "Always double-tie your shoe laces!"

     "One of my favorite quotes is 'Run like a clock.' If you get into a routine of running at a certain time, you are less likely to deviate from your training schedule."

     "Always have a running partner! They will give you extra motivation on those mornings you don't want to get up or those runs you feel like crud."

     "Failure is not failure but the opportunity to begin again...more intelligently."

"Run with a friend or group to keep you motivated!" (Check out Fleet Feets social runs every Tues, Thurs, and Sat.)

"Surround yourself with winners."

     "It's not about how fast the clock tells you that you are. It's not about how many people you can beat, or how many medals/ribbons/awards you can gather. It's about bettering yourself. It's putting a challenge to yourself, to make you better. The hardest part about it is getting your foot out the door (or onto the treadmill, as it may be)."
     "Stop making excuses. I never met a raindrop that carried a virus. It's what you do after you get out of the rain that can make you sick."
   

     "First and foremost, always have fun running. To keep running fun, I run with friends and neighbors. I have had great chats and have run farther than I ever thought possible with friends. The time flies and so do the miles."
     "One of my favorite quotes is, 'What would you do if you knew you could not fail?'"
   

     "Moms, take time for yourself. Running is a good way to relieve stress and clear the mind-- not to mention that it is good for the body! Plus, by taking time to run, you're setting a good example for the kids about overall fitness and self-worth."
  

     "I used to get the blues after a big race. Then, I found this great quote from Dr. Seuss (believe it or not): 'Don't cry because it's over, smile because it happened.' I used to take for granted what the body and mind are able to accomplish when working in harmony-- what we do is special, and I feel very blessed that I've been where I have through this special sport."
    

    "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." - Fred Lebow, New York City Marathon co-founder

     "I personally believe that there are many 'tricks of the trade' to make running more comfortable. However, there are 3 essential pieces of equipment for women: shoes, synthetic socks, and a proper fitting sports bra. I would recommend to every woman to come get fitted for a sports bra... it makes quite the difference."
  

     "Never panic. Whether you somehow goofed up your pacing plan, or you're getting sick, or work has kept you from your long run this week, don't panic. Just do the best with what you are given in each situation. Panicking can lead to self-doubt, anxiety, and rash decisions. Running is at its best when you are just calm, confident, and cherishing the moment for what it is."
    "Wear Zensah sleeves for races, workouts, and long runs. They reduce lower leg fatigue. Plus they make you look fast." 
    "Hit the track for some speedwork. I always feel fast on a track, and intervals increase both fitness and confidence."
    "Keep an "emergency run" kit in your trunk. You never know when a great run may present itself, so I always keep a pair of shoes, socks, running clothes, and a towel in my trunk."
   

     "Run for something... Do it with passion and pride... Feel empowered."

    "Start your engines!"

     "Don't overlook the importance of strength training. It can help improve running economy and body composition, and it is a great way to prevent many common overuse injuries. Many runners avoid the weight room, but the time put in is well worth it."
   

     "The worst thing you can do when just starting to run is race every run. Make sure you run at a pace where you can still talk."

     "It's better to be 10% undertrained than 1% overtrained." - Paula Newby Fraser - IM World Champion
     "When in doubt, leave it out." - Mark Allen - IM World Champion
     "You spend the whole day staring straight ahead but you're really looking somehwere deep inside." - Peter Reid - IM World Champion
     "To give anything less than your best is to sacrifice the gift." - Steve Prefontaine
  

     "Lunges!"
     "Don't be afraid to jump in the pool and cross-train. Cross-training builds total body strength and keeps your workout routine fresh and exciting."

     "The hardest part of a run is getting out the door. Even if the first steps feel awful, I'm usually in the groove within the first mile. Just get your feet moving and your head will eventually get in the game. If it doesn't and you have a 'bad' run, it still beats sitting on the couch!"
     "I love Will Rogers quotes and I use them to motivate my teams. My favorite: 'We can't all be heroes. Someone has to stand on the curb and clap as they go by.'"
  

     "Have fun. Whether you are racing to win or running to finish, if you don't have fun, you are missing the best part about running."

     "Make time for a quick run-- even if 15 minutes is all you have. Fifteen minutes of running is better than not running at all!"

     "Running allows you time to talk/listen to your head. Little do you know how much catching up you have to do!"
     "By run/walking, you can increase your endurance."
     "Stretch, stretch, stretch!"