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// JavaScript copyright Global Moxie: http://www.globalmoxie.com/
// Content copyright: Copyright © 1995-2003 Cool Sports, Inc. All rights reserved.

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bmTipHeadline[0]="Don't Break the Speed Limit"
bmTipDescription[0]="<p>" + bmTipFontTag + "Weekly speedwork should be between 5 and 10-percent of your weekly mileage. For example if you are running 25 miles per week, you should not exceed 2.5 miles of speedwork. When using this formula, factor in all high intensity runs for the week as speedwork.</span></p>"
bmTipHeadline[1]="Too much, too soon"
bmTipDescription[1]="<p>" + bmTipFontTag + "Don\'t over do it! This is the classic mistake made by most new runners. Stick to a progressive schedule, even if it seems a bit easy at first.</span></p>"
bmTipHeadline[2]="Run with company"
bmTipDescription[2]="<p>" + bmTipFontTag + "Find a running partner. Running is easier when done with a friend.</span></p>"
bmTipHeadline[3]="Smart recovery"
bmTipDescription[3]="<p>" + bmTipFontTag + "Use your days off wisely. These days are meant for recovery, therefore it is important to spread them out. If your schedule calls for two off days, don't take them on consecutive days -- spread them out.</span></p>"
bmTipHeadline[4]="Warming Up"
bmTipDescription[4]="<p>" + bmTipFontTag + "Stretching is important, but never stretch cold muscles. Before you begin your stretching routine jog lightly to warm-up your muscles.</span></p>"
bmTipHeadline[5]="Ditch the Stitch"
bmTipDescription[5]="<p>" + bmTipFontTag + "Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or stopping, but even on the run, you can often make it go away by bringing your breathing into careful control.</span></p><p>" + bmTipFontTag + "Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot. <a href=\"http://www.coolrunning.com/engine/2/2_5/227.shtml#stitch\">Click here for more about side stitches.</a></span></p>"
bmTipHeadline[6]="Nighttime running"
bmTipDescription[6]="<p>" + bmTipFontTag + "When running at night always wear reflective clothing. You should also run facing traffic so that you can react if a motorist comes close. Try to stay off of busy streets and never assume that the motorist can see you.</span></p>"
bmTipHeadline[7]="Boring is good"
bmTipDescription[7]="<p>" + bmTipFontTag + "Get into a routine. Like anything else, a running program is easier if it becomes routine. Set aside a certain time each day that is designated as your running time.</span></p>"
bmTipHeadline[8]="Expect some soreness"
bmTipDescription[8]="<p>" + bmTipFontTag + "You may experience some soreness. This is normal. However, if you experience sharp pain it is best to stop and see a coach or doctor before continuing your training program.</span></p>"
bmTipHeadline[9]="Hills are your friends"
bmTipDescription[9]="<p>" + bmTipFontTag + "Incorporating hillwork into your weekly training will help strengthen your legs and ankles. If you live in an area without hills, consider using a treadmill or stadium stairs to simulate uphill running.</span></p>"


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