When I first started running I mostly participated in 5K runs that were local and I was not very concerned with how quickly I finished the run. I finished about fifteen of these 5K events over the course of about two years and then I decided I wanted to do something a bit more challenging so I signed up for obstacle races that had between twelve and twenty obstacles, but were the same distance, still about 3.1 miles. That trend of wanting a bit more of a challenge continued and I went on to finish a 10K, 15K, and most recently a half marathon.
I am very happy with the progress that I have made and I would love to share the knowledge I have gained. Most of what I have learned has been through trial and error, some of it I learned from books and friends. The single piece of information that I believe has helped me the most is fixing my body position while I run. I used to run with my shoulders tense and high up like I was bracing for something. I used to run with my stride way longer than what is natural or comfortable for me. The worst is that I would also run much faster that what I was really capable of for any type of distance longer than a sprint.
I went running with a friend of mine a while back that told me I needed to run in a more relaxed and comfortable position. I dropped my shoulders, relaxed my hands and let my arms drop closer to my waist. This helped dramatically, it also assisted with helping me not to get stitches while running because I could breath easier. I then read the book Finding Ultra by Rich Roll where he talked about his coach teaching him to run slower than he thought he could, and for as long as he could. Similar to Rich I thought that sounded dumb, why would I run slower if I was trying to get better? In the book he realized the coach was onto something so I decided to give it a go as well. Not so surprisingly this really worked, I shortened my stride and ran at a comfortable pace where I was still able to hold a conversation or sing. After doing this for a few weeks I really noticed a difference.
I was able to keep my pace for a lot longer, and I was not gasping and out of breath by the end of my run. I was able to almost double the amount of time I could run with out stopping. I also noticed that after my longer runs I was not so exhausted and my muscles were not so achy. I was able to recover faster with less discomfort between recoveries. Slowly I was able to pick up my pace and now I had some way to know if I was running too fast or with too much tension in my body. If I could no longer hold a conversation, I needed to slow down. If i started to get too winded or get a cramp, I needed to consciously relax my body.
Once I fixed the mechanics of my run it was time to set a schedule. My fiance and I already go to the gym five days a week most weeks anyways so it was just a matter of working the runs into my routine. For me that looks like running for at least three and half or four miles three to five times a week. Not all my runs happen at the gym and I also do longer runs to make sure that I am training for the longer distances that I want to cover in a race. I frequent my local community trails and also a nature preserve that has nice paved and dirt trails. I do this mainly on the weekends since that is when I have more time for longer runs. On my longer runs I try to do six to ten miles, I do not run the full distance I am actually training for.
When I do these longer runs I normally go alone because I like to have my headphones in. I listen to audio books or podcasts so that I have something to keep my brain busy and I can just run. I sometimes take my dogs when the runs are closer to six miles, they are good company. The dog do not come when the runs are longer than this because they get bored or tired and I end up having to cut my run short. I would recommend finding something that you can listen to for an extended period of time so that you do not have to stop to skip or change songs.
I like to change up where I run and the conditions in which I run so that I am prepared for any type of race course, plus it also helps to not get bored while you are training. I like to use the app AllTrails to find trails in my area, the app also allows you to look at photos, lengths, and ratings left by others so you know what you are getting into. I try to find trails with varied distance, elevation gain, terrain, etc. This allows me to really challenge myself and get comfortable running in all conditions. I run in varied (safe) weather conditions for the same reason.
Recently I have been trying to find trails with a more difficult elevation gain so that uphill runs are not so hard for me. I have done a couple of races that had pretty steep uphill sections and they really had me wondering if I was gonna make it. I have been making progress, and now even when I run trails with little to no elevation gain it seems that much easier. I am becoming a fan of making the training a little more challenging than the race will be so that the race seems easier in comparison.
Finding the right clothing for runs was also a learning experience, there are a lot of clothing options to choose from. Just know that you do not need the latest and greatest most expensive things available to be a runner. You can use whatever you already have, and if you are looking to get something new or upgrade, it does not need to be name brand or cost hundreds of dollars. I have only a handful of running/exercise clothing that I use, some of which I got when signing up for races.
I have a few shirt, only one long sleeve, a few pairs of shorts, a couple pairs of legging, two pairs of shoes, some socks, and then weather accessories like a light jacket and a warm headband. The only thing I have spent a considerable amount of money on is shoes, and that is because in my opinion having the right shoes will make or break a running experience. It is really important to me to take care of my feet. I have one pair of light flexible mesh running shoes, and one pair of barefoot shoes. You know the ones with toes that look like a shoe/sock hybrid. I love them, they are comfortable, my feet do not hurt, and my foot and toes have a lot more natural range of motion. The one mistake I made with these shoes is not wearing socks with them the first long run, I got blisters and then immediately bought socks to go with those shoes. Since then, they have never let me down!
Before and after your runs you need to make sure you are getting adequate rest, recovery, and nutrition. Get in a good routine of planning out meals that are nutrient dense, and full of all the calories you expended. You need to replace the electrolytes, water, and everything else that you lost during your work out. I make sure to eat something high in fiber and fructose before I run like a banana, and often some nuts or seeds as well. After my run I load up on protein, good fats like avocado, and plenty of vegetables (my favorite is spinach). I also get my carbs in with brown or wild rice, quinoa, sweet potatoes, and beans!
For recovery I stretch and use my foam roller, I also do yoga a few times a week to make sure I stay flexible and have a good range of mobility. A few months ago I started going to a local cryotherapy place and doing the whole body cryotherapy for three and half minutes. I also like to do their sauna service, and compression therapy for when I really need the extra recovery help. The most important thing you can do is hydrate and getting plenty of quality sleep. This more than anything else will help you to feel your best after a challenging run. \
Finding a good community of people to go on runs with or to ask questions and get tips from is a great idea. Go to your local running shop and just look around, talk to the employees. They very likely have community runs a few times a week that are beginner friendly and they can help you get where you want o be. These shops usually have a great selection of gear, reading material, and loads of resources and group activities for those just getting into the sport. It can be intimidating, but do not let that stop you, everyone starts at the beginning, and the people at that shop are no exception!
Finally, I would like to say that it is important to know your “why” when it comes to longer distance runs. What intrinsically motivates you? What extrinsically motivates you? These are important things to ask yourself before a long race. Knowing the answers to these questions is what will get you to that finish line. It’s what will get you through the longer training sessions, the cold or hot days, and the sore muscles. You have to know why you want to finish. Is it so you can feel proud of yourself? Is it because you told a friend you would? Is it because you are supporting a cause? Any of these reasons are fine as long as they are meaningful to you.
Thank you for reading and allowing me to share what I have learned. I hope there is something in here that was helpful to you and I wish you luck on your running journey! You totally got this!
Pursuit, Plants, Serenity.
Caelin Plants 