"Good things come slow - especially in distance running."
Bill Delinger, University of Oregon Coach

Dana-Sue's Tips for Training (in no particular order)...

Start Slow: During training runs and on race day, let the first few minutes be slow and steady. Don't go out too fast or you'll bonk. Conserve your energy for later, especially when mileage increases.

Stretch: One of the biggest mistakes beginner runners make is thinking they have no time to stretch. The run is not the only part of your workout. The stretch after is of equal importance. Stretch within 15 minutes following a run and take your time with it. Benefits will include less soreness, greater flexibility, faster recovery and much more.

Affirmation: Think positive thoughts and speak words of affirmation to yourself and to your running buddies. Tell yourself you can do this. Get rid of negative thoughts and feelings. For me, I remind myself often that "I can do all things through Christ who strengthens me."
*Talk to others in the running community. Tell them you're training for a half marathon. You will find that runners have a great affection for other runners, especially beginners. It's like a big club and you will be impressed at the great humility they all have. Runners love runners!

Training Logs: Keep a log of your training, nutrition, hydration and even sleep patterns. This is a great tool to look back over later to discover how everything you eat and do will affect you positively or negatively during your runs.

Relax your arms: One of the biggest rookie mistakes is swinging the arms to hard and fast. The farther you go, the more likely you will be to tense up your shoulders and arms. Shake them out and get rid of the tension. Keep your arms relaxed and at about a 90 degree angle by your side.

Keep your eyes forward: Look ahead and not at the ground. Practice good posture. Keep your back straight. As you go farther and begin to feel yourself slumping, pull your chest up.

Breathing Rhythym: Try to get on the 2-2 breathing rhythym. It might take time to learn this, but keep practicing it. This is NOT Yoga! Breathe with your mouth open while you run. Make a pattern of breathing in-in, out-out.

Don't run every day: Most injuries are over-use injuries. That's why you should apply cross training to your training plan. Running every day will likely result in injury or burn-out.

More does NOT equal better: Another common mistake for rookies is to think "If running 25 minutes is good, then running 50 minutes is better." That's wrong! You want to finish your runs feeling like you could go more. Be patient and allow yourself to slowly and safely build up to increased miles.