1. Minimize sprinting at full speed during practice,
      except during starts and wind sprints. Save your
      best performance for the competition! 

   2. Limit your number of races and make each race better,
      in some way, than the last.

   3. Whether in practice or in a meet, always stretch, warm up and
      cool down.

   4. Do only steady, static stretching. 

   5. Strive to maintain good form when running.

   6. Study your week and race plan, and plan your workouts
      accordingly in preparation for your next meet.

   7. Work on your sprint skills each week, making sure you
      work on form, drills, starts, baton-passing, and other
      skills pertaining to running fast in your event.

   8. Do your weight training, even during the competitive
      season, but adjust the intensity so that the overall
      workload will not lead to exhaustion.

   9. Keep your practice sessions fun!

  10. Always run relaxed, with a big smile.