A lifestyle change begins with a vision and a single step.

Think chest/hips/ push, or CHP, when it's time for uphill running. Chest up, hips forward, push strongly off each foot.

Being an athlete is a state of mind which is not bound by age, performance or place in the running pack.

Even world class performers can benefit from walk breaks.

When using the run-walk method to finish a marathon, the most important walk break comes in the first mile. The second most important one comes in the second mile, and so on. The point is, walk before you become fatigued.

I spent the first twenty years of my running career trying to run as many miles as I could as fast as I could. Then I spent the next twenty years trying to figure out how to run the least amount of miles needed to finish a marathon. And I've come to the conclusion the second way is much more enjoyable.

There's an old adage that for every second too fast per mile in the first half of the race, you'll run at least 2 seconds slower at the end.