1.)  Thinking about going for a run burns exactly zero calories.

2.)  There are no secrets. Run and stop eating garbage.

3.)  No matter how important you are, you can’t delegate your exercise program.

4.)  Have a running goal. Maybe you want to run a 10k or maybe you want to look like a movie star. Beware, a 10k is hard.

5.)  If your cross training is slow pedaling a recumbent bike and reading the Daily Oklahoman, do yourself a favor, just stay at home and read the paper.

6.)  Don’t fall for gimmicks, they’re expensive (as I tell myself). The new running shoes are not going to make you faster. Running will make you faster.

7.)  You might think that quick recovery bar with antioxidant dark chocolate is incredible. It is. That’s why in other circles they call it a chocolate bar.

8.)  Never enter a race that has “blood,” “hell,” “Hot” or “death” in it.

9.)   The goal should be to be fit. You can be skinny and unhealthy.

10.) If you don’t take time to workout, you will be forced to take time for illness.