http://www.therunningcenter.com/welcome.cfm

Mindy Solkin began her coaching career in 1992 and since then has coached over 10,000 runners helping them to achieve their goals whether it is running their first mile or pursuing their personal best in the marathon. Mindy has a USA Track & Field, Level 3 running coach education and is an American Council on Exercise certified personal trainer. Her innovative and personalized training programs for groups and private clients combine a keen understanding of both the sport of running and the principles of health and fitness.

In 1999 Mindy founded The Running Center from a home-based office and in 2006 she fulfilled her dream and opened New York City’s first and only training studio for runners. With her 18 years of experience, she expanded her services and staff to include running clinics, Runditioning™ classes and fitness testing services. She is an original, as she has successfully combined her knowledge of both the running world and the fitness world to develop runners into all-around healthy individuals.

12/20/11 Coach Mindy’s Tip #1: Make a Plan

How many times have you finished a training run or a race and said to yourself, "Gee, I wish I would have done better?" But what does better really mean? Perhaps you wanted a faster overall finish time, a lower average heart rate, a higher age group place, or thought you'd zip through your best mile more quickly than you did. Your results are only as good as the plan you start with. Your plan should contain the following “5 W’s”.

1) What… Establish your goal(s)

2) What… Know your numbers

3) Who… Gather support

4) When…Create a timeline

5) Where… Know thy course

6) Why… Define the greater “why”

Tip #2 through #6 will further explain each of the “5 W’s”. Stay tuned!

1/5/12 Coach Mindy’s Tip #2: Establish your goals

Well-defined goals will identify the baseline from which you're starting, help you organize a plan, and set intermediate goals that will help you reach your ultimate target. Well-thought-out goals will help you find rewards in your effort as well as the final outcome. Setting goals can impact your entire life in a positive way.

 Goals are best met when they are written. If all you do is talk or think about your goal, it will never become reality―you need to write it down. Use a tool that you are comfortable with and enjoy. For example, if you work best when you log info on a computer, use Excel or find another calendar or project management software. If writing is pleasurable for you, write your goals in a paper notebook or journal. Use colored pens or pencils and let your inner artist shine.

4/4/12

 Coach Mindy’s Tip #3: Gather Support

Create your support system. In order to achieve your goals, you'll need a network that you can depend on for support. It helps to have different kinds of support, such as:
• Professional support: coach, personal trainer, nutritionist, physical therapist, massage therapist, sports medicine physician.
• Personal support: family, friends, teammates.
• Training system: A written training schedule determined by you, a coach, or an online program to make you accountable and credible.

Coach Mindy’s Tip #4: Create a Timeline
Set your goals and create a timeline. Start with your ultimate goal and work backward, creating mini-goals along the way. These mini-goals should not be set in stone; after all, goal-setting is a work in progress and you need to be prepared to deal with obstacles along the way. But your goals should be challenging, believable, realistic, and achievable.

• Ultimate goal: Run the Redding Road Race on May 6 in (insert your time here)

• Mini-goal #1: Lower blood pressure or cholesterol by May 6.

• Mini-goal #2: Drop a dress or pant size by May 6.