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2) Train in adverse conditions: If you always train under ideal conditions, then you are missing the opportunity to develop the perseverance that comes from training in bad weather and darkness. A Finnish study hypothesizes that tough environmental conditions lead to tough runners (perhaps a necessity in Finland with its long, cold, dark winters). Famed University of Oregon Coach Bill Dellinger used to have his runners do hard, callousing "'workouts at 6 a.m. to help instill the mental discipline to race fiercely. A few months of running through snow and ice or heat and humidity will harden you up for the rigors of racing.

3) Visualize success: Most athletes who exhibit the elusive quality that we call toughness use visualization techniques to prepare themselves to achieve their best in competition. Visualization is the process of clearly picturing yourself succeeding in 'your mind. During the weeks before every marathon, I would picture myself running strongly and pulling away from other runners during the second half of the race. I would also practice pulling away from my training partners (they did the' same thing to me too) during long runs.

4) Train with faster runners: Hanging on to better runners during training is a great way to develop toughness and resolve. It will also develop your confidence as you gradually find that -whatever they can do you can do too. Just be careful not to bite off more than you can chew. Only train with faster runners a few times per week so you do not wear yourself out for your races.

5) Do workouts that you hate: Many runners hold themselves back by emphasizing the types of training that they like to do over the types of training that they should do. By forcing yourself to do the types of workouts that you find difficult or tedious, you will gradually gain the confidence that comes with overcoming your weaknesses.

6) Train alone: Running alone makes you self-reliant. It also provides opportunities to push yourself whenever you feel like it without angering your training partners. A few 20 milers by yourself can improve your concentration and sense of toughness.

7) Set meaningful and measurable race goals: Like your training goals, your racing goals should be challenging, yet achievable. Setting motivating goals will help you to focus your mental energy on achieving your goal, no matter what stands in the way. Setting and reaching goals leads to a positive cycle of achievement, self-confidence and success. Other runners will just think you're tough.

8) Only race when you mean It: Avoid racing when you are not motivated to do your very best because you can get in the bad habit of not being fully committed to your races. The toughest runners take every race seriously.

Let’s say you're a contestant on one of those reality survival shows, and you can only take 10 foods along with you for subsistence. To stay "in the game,” you’ll need to remain healthy and perform at your peak, so the foods you choose need to provide you with the biggest nutritional bang per bite. Okay, start packing your edibles. No clue what to take along? Relax. NBC won't be calling you anytime soon. But the reality is that most of us eat about the same 10 foods on a regular basis. The scary part: Those 10 foods must supply you with some 40-plus essential nutrients to keep you healthy and running strong. So, even though I'm a big proponent of a varied diet, here are the foods that should be on your top-10 list.

1. SALMON: As far as I'm concerned, salmon is the king of seafood. It's an outstanding source of omega-3 fats, which cut the risk of heart disease, boost the immune system, and protect against inflammatory conditions such as arthritis and psoriasis. Salmon also gets high marks for protein and vitamin B. But what about the high mercury levels in some seafood? No need to worry about salmon. You can safely eat several servings of salmon each week without fear of excess mercury. So grill or bake it, add it to a soup base with chunked vegetables for a delicious seafood gumbo, or use canned salmon in sandwiches, casseroles, or even quesadillas.

2. SOY BURGERS: One of the wonders of the modem era, soy burgers make it easy to eat (and enjoy) soy. For years now you've heard about the health benefits of consuming more soy, which include lowering your risk of heart disease, certain cancers, osteoporosis, and lessening the symptoms of menopause. Soy's multiple health-boosting properties come from a powerful group of phytochemicals called isoflavones. Soy burgers taste great and provide about 15 grams of soy protein per burger. And because they're pre-cooked, you can pop them in the microwave and serve them on a whole-grain bun with sliced tomatoes and onions. This protein-carbohydrate combination makes a dynamite recovery meal after a run. You can also use them the way you use ground meat: Crumble into soup, pasta sauce, casseroles, or eggs for a soy scramble.

3. ORANGES: All fruit is great, but if I had to pick one above all others, it'd be oranges. Why? Chalk my vote up to their sky-high levels of immune-system-boosting vitamin C— over 130 percent of the Daily Value in a single orange. This colorful fruit also packs a good dose of potassium, folate, and a special type of fiber called pectin. Pectin helps curb blood sugar levels and aids in weight control by staving off hunger pangs. Oranges also contain phytochemicals called flavonoids that can cut your cancer and heart disease risk. Many of the flavonoids are found in the white, stringy layer of the orange, so don't bother painstakingly removing this layer when you peel one. Besides eating fresh oranges, you can toss one into a smoothie, or add them to spinach or fruit salads.

4. RAISIN BRAN: In the jam-packed cereal aisle, there are lots of excellent choices. But the box I always reach for is raisin bran. A one-cup serving supplies a hefty 5 to 8 grams of fiber (check the label as brands differ), or about 30 percent of the Daily Value. Also, the vitamin and mineral fortification in most raisin brans is modest, which is a good thing. Compared with many cereals that contain more than 100 percent of the Daily Value for certain vitamins and minerals, most raisin brans provide about 35 to 50 percent for most B vitamins and minerals such as zinc and iron. This is fine if you eat a lot of other fortified foods, since you can overdose on certain nutrients.

5. NONFAT YOGURT: Eat a cup of nonfat yogurt and you'll meet 45 percent of your daily calcium needs in just over 100 calories. Yogurt also supplies a quality dose of protein and the B vitamin riboflavin. On top of all this powerful nutrition, I encourage runners to make yogurt part of their daily fare because of the active bacteria cultures in most yogurts (check the carton for the active-cultures seal). These live bacteria bolster your immune system and aid in the digestion of lactose (the milk sugar in dairy products). And talk about a versatile food. You can eat yogurt with fresh fruit or chocolate syrup drizzled on top, use it in smoothies, dips, sauces, and sandwich mixes, or add it to soups to make them creamier. My favorite yogurt use: Add it to mashed potatoes for a tangy, creamy side dish.

6. ALMONDS: I never met a nut I didn't like. And almonds are my favorite. One ounce (about 24 almonds) is 160 calories, with about two-thirds of those calories coming from heart-healthy fats. Research clearly shows that almonds cut heart-disease risk thanks to their healthy fats and phytochemicals. Almonds are also one of the best sources of vitamin E, a potent antioxidant vitamin that's not found in many foods. Snack on almonds straight or in trail mix, and sprinkle them on your favorite cereal, yogurt, or salads. For a tasty alternative, pick up some almond butter, or make your own by whirring almonds in a food processor (store it in the fridge with a tight lid).

7. CANNED REFRIED BEANS: It's all there in a can: a low-calorie, virtually fat-free, fiber-packed food that's loaded with energizing carbohydrates, and provides a good dose of protein and B vitamins. And all you need to do is heat and eat (although technically, heating is optional if you're in a real hurry). Retried beans make a tremendous workout recovery meal because of their carbohydrate-protein combination. Beyond the standard bean burrito, use them as a dip, in casseroles, with eggs, or with vegetables and broth for a hearty bean soup.

8. ENERGY BARS: These bars offer runners powerful, portable nutrition. Although you have to read labels, most bars come packed with 30 to 40 grams of carbohydrates and are relatively low in fat, which makes them an ideal  preworkout snack. Many energy bars are also vitamin and mineral fortified, so you can fill in the nutrient gap on those days when your eating is less than optimal. And thank goodness for those meal-replacement bars that stock 15 or more grams of protein, along with a decent dose of fiber and carbohydrates. These make great meal substitutes when you're away from home or too busy to prepare a meal.

9. SALAD GREENS: Okay, I confess: There was a time when I rarely made green salads. (Who, may I ask, has time to wash and prepare several different types of leafy greens for a fresh salad?) But bagged salad greens are my dream-come-true. In the produce section, you'll find combinations of Romaine, arugula, radicchio, curly endive, baby spinach, kale, and red chard lettuce. Toss them in a bowl with a tomato and olive-oil dressing, and you have a nutritionally unbeatable side dish. Greens are loaded with potassium, magnesium, folate, and vitamins C and B^. They also contain a wealth of carotenoids, which are a group of colorful pigments that work inside cells to fight a host of chronic diseases related to oxidative damage. For example, folks who eat at least one serving of leafy greens a week have a significantly lower risk of developing degenerative eye disease. And greens aren't just for salads anymore. Use them as sandwich stuffers or pizza toppers.

10. TEA: Yes, runners need water, and plenty of it. But tea—green, black, or herbal—offers fluid and so much more. Tea, particularly the green and black varieties, helps protect against an array of age-related ailments such as heart disease, cancer, Parkinson's, and osteoporosis. Two groups of phytochemicals called catechins and flavonols appear to give tea the power to fight the free-radical damage that leads to these ailments. If caffeine is a concern (tea generally has a third to half that of coffee), opt for decaffeinated green or black teas or caffeine-free herbal varieties.

HEAD TILT: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

SHOULDERS: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

ARMS: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

TORSO: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

HIPS: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

LEGS/STRIDE: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

ANKLES/FEET: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

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