Running is a very interesting form of exercise. It is equally beloved and despised. I have been on both sides. I have definitely experienced the runners high. I have made lifelong friends along the course. I have tested my body, and won a number of times. But I have lost even more times. I have experienced pain, both physically and mentally. I have dreaded it.
But each time I come back to it, I feel a renewed connection. I feel empowered. I feel strong.
I want you to feel this too. So if you have given up on running – this post is for you. I am going to change your mind.
A little background….
As many of you know, I have been running most of my life. My dad was a marathon runner, and we spent many weekends traveling to races. I have such great memories of these weekends. We would stay in a hotel (which always had a pool), go out to eat, shop and explore the town.
As I grew up, my dad started to sign me up for the kids runs. Even then, I began to understand. There was something special about running.
In high school and college my dad became my training partner/coach. I would loath Sunday mornings when he would wake me up early to get in the weekend miles. But once we got out there, it was bliss. Running gave us a lot of alone time. It strengthened and deepened our relationship. We talked about everything. We argued sometimes. He pushed me, and eventually, I pushed him.
I ended up running at a Division 1 College, and having a good deal of success. But it introduced some challenges that took me away from running for quite a while.
Long story short, I have decades of experience. This is what I have learned.
1. Don’t Overdo it
Kind of a funny place to start, but it is really important. I read a statistic the other day that 70% of runners sustain an “overuse” injury each year. I don’t have to look at the research to understand why.
Runners are notoriously tight. Mainly because this type of training naturally creates stiff tendons. The stiffness creates strong springs that are better able to capture energy from ground impact. While this is good for performance, there are repercussions over time. Pilates, Yoga and Barre are great options for reversing long-term damage. These methods not only promote flexibility, they also increase mobility. Having a wide functional range will help you run more comfortably and without injury.
Cross-Training with strength programs, is also important. Up until college, I didn’t know anything about strength training or its importance. Muscular strength will provide greater running fitness overall. It will enhance efficiency, increase power and also help to lengthen the amount of time you can train without becoming fatigued. I think it is very important to use a running-specific strength program. I have a great recommendation below.
Finally, you DON’T need to run everyday. In fact, I encourage you not to. Incorporating mobility and strength a few days a week is imperative to your training. Allowing your body to rest and recover is also vital. 4 days a week is the happy balance that I have found to be effective.
Idalis Velazquez has an amazing program on BODi called 30 Day Breakaway. She is a Nationally ranked track-and-field star, with over 10 years of experience. The workouts are tailored, from warm-up to cool down, for runners. She encourages proper preparation of the body, muscle activation, lifting heavy and weekly self care.
30 Day Breakaway Running Program this membership will also give you access to dozens of Barre, Pilates and Yoga classes.
Running and Protein Shake Bundle
2. Book It
A goal without a plan is just a wish. Don’t just wish for it!
Each week when I fill out my planner I “book in” my running. I am specific and realistic. I find the best time of day to run is morning. As the day goes on, it is easier to come up with excuses. If mornings don’t work for you, come up with a creative solution. Maybe you can run at lunch time? Maybe there is a park on your way home where you can stop off and get your run in? Have a plan at the beginning of the week so there are no surprises or conflicts.
I also write down the time/distance I plan to run. I use a website to map my run and a watch to track my distance (linked below). Bottom line, don’t leave anything up to chance. It is very easy to meet your goals when you know exactly what they are.
Chalene Johnson Push Journal my go-to! use MOTIVATEDBYMEGAN10 for a discount
Map a Run a great, easy to use website that doesn’t require you to put in any personal information
Garmin Vivomove HR a fraction of the cost of an Apple Watch and much cuter!
3. Easy Does It
If you are just starting out, my best advice is to feel your way into the practice. I suggest planning your runs in minutes rather than miles. During your first week, you might plan to run for 10 minutes, 3 times. There is no rush! See how you feel, check in with your mindset, notice what clothes feel the most comfortable, try different routes, experiment with times of day. The key is to enjoy it, because that is the only way to stick with it.
4. Run, Don’t Walk
Every time you walk during a run, you make it easier to walk on the next one. There, I said what I said.
Go back and read #3 – baby steps. I do not believe there are great benefits to stopping and starting, unless it is a speed workout. It creates a mindset that you should stop if it feels hard. Guess what? Running is hard! But your body can achieve what your mind believes. Set a timer for 5 minutes and do everything in your power to keep going. You will surprise yourself!
5. Find Joy
Before I had kids the conditions needed to be PERFECT for my run. Now, I get out there in ANY temperature under ANY circumstances, as quickly as I can. It is my time!! It is one of the only forms of exercise where you can get outside and be alone. It is therapeutic for me. Sometimes I run in silence, sometimes with music, but mostly with my favorite podcasts. As a mom, this time is sacred
My favorite podcast right now is The Here and Now podcast, which features 100s of Ram Dass lectures. It is something about the tone of his voice, it is so calming. And the content…..Wow! Cuts right through me!
I also like From the Heart with Rachel Brathen. She is known as Yoga Girl on Instagram and is great at story telling! She talks about her experiences living all over the world, nature, cooking, women’s rights, daily struggles, mom life and of course Yoga.
If you are looking for some actual running audio, I would again recommend checking out 30 Day Breakaway. Each run has an audio component. Idalis explains each interval and keeps your time. She also provides form and technique cues. Many of her workouts are under 20 minutes and have interval components. There are also tempo runs.
Nature also provides a great deal of Joy for me. Again, running is one of the only sports that you can get outside and do in every season. Right now I am running in the dark most mornings. It is cold! But I know, that without running, I wouldn’t be spending this much time outside. Breathing in fresh air and watching the sun rise – how awesome is that?
Over the summer my daughter had softball practice every Sunday at 9am. I decided I would start doing my long runs during this time. The area around her practice field is right at the foot of the Helderberg Mountains. The views during these runs were spectacular.
From the Heart with Rachel Brathen
6. Set a Goal and Make Adjustments
It might take a few weeks, but soon, you will find your groove.
When I get to this point, I feel the urge to set a goal. This will provide some structure and break-up the monotony. I suggest choosing a “race” goal. 5k, 10k, 15k, Half Marathon, Marathon. This doesn’t necessarily mean you have to run a race, it is just much easier to find a training program based on a standard race distance.
There are tons of different programs out there. I always search “4 days a week _______ training program.” This narrows the search significantly. Then, I look for something simple. Forget RPE, and HIIT running. Lets not make it any harder on ourselves. The program I chose for my Half Marathon is linked below. Feel free to tweek it to fit your schedule. For example, I swapped the Saturday run for Friday, because of my Pilates class.
Believe it or not, there is power in printing your schedule and marking it off each day. I cannot believe how quickly the weeks pass and its nice to look back on all you have accomplished.
If you do decide to register for a race, go into it with an open mind. Just finishing is an accomplishment. You have plenty of time to adjust your training and improve your time. That is part of the fun!
7. Practice Compassion
There will be many days that you don’t feel like doing it. You will be tired. You will be stressed. It will be that time of the month. This is when discipline comes into play. When I get stuck, I ask myself one question. Am I worth fighting for? The answer is always yes.
Mel Robbins has a technique called The 5 Second Rule. She explains that simply counting down from 5 interrupts the patterns of behavior that are holding you back. I love this idea, because it pushes you to take action. I have used this many times while standing at the door about to embark on a run. I just take the step and go. I would even take it a step further and challenge you to a 5 minute rule. Give the run 5 minutes. In just those few minutes you will feel a shift.
As this post comes to a close, you might be wondering why I didn’t give you a detailed training plan. Or specific techniques. Or the secret to becoming a great runner. That’s because there is none. Running is simple. It is the world’s oldest sport. It doesn’t require any equipment.
Get outside. Put in the extra miles. There is no traffic there.
