1) "You won't get results overnight - Consistency is key"
Running takes patience. Day by day, month by month, year by year. The number 1 thing I've been trying to master is simply consistency. Even after more than a decade of running, the mantra that I regularly say to myself, is "Keep Showing Up".
Showing up when there's not a soul in sight. Showing up when the weather is not the greatest. Showing up when I feel like I don't have an ounce of motivation. Showing up when all my running friends are too busy to run. Showing up can mean running for 20 minutes when I was supposed to do an hour or only doing the minimum amount of intervals that day. The point is I still got something done that day.
Good things take time. It's building habits that reinforce action. Ask yourself: Are these habits supporting the life I want to live and the goals I want to achieve?
When I first started seriously running, I didn't see improvements with my 5K time for more than a few years. Then one year BAM, a transformation occurred. It came so suddenly that I didn't expect it. I shed 3 minutes off my 5k time. People kept asking, how did I suddenly get so fast? The answer was simple: I kept showing up. Nothing changed. I just kept doing the work.
A runner is made when no one is watching.
2) Listen to your body- "Too much, too soon"
It's easy to be roped into a training program that pushes you too hard or increases your mileage too dramatically. That's why one-size fits all programs are unsustainable.
I find that only you know how you're feeling, if you blindly follow a training plan and ignore signs from your body saying that it is too much, it can ultimately lead to an injury. Having the discipline to modify workouts, shorten runs or change workout days to how you're feeling will do wonders on your body's ability to recover.
A mentality people often have is, if I run more, I will get better. Yes and no. Running should be in gradual, progressive phases. You should be building up a two-month aerobic base before you start incorporating speed or tempo sessions into your training schedule.
4) Not worrying about pace during my easy runs"
80% of your runs, specifically your EASY runs, should be easy. There is no benefit of running each run with moderate to high effort or intensity. This only decreases your performance on workouts because you are too fatigued from your "easy" run the day before and it can lead to burnout and injuries.
"You run slow to run FAST"
Your easy runs are easy so that your workouts are FAST. Simple as that.
Easy runs should be at conversation pace, if you can't talk, you are going too fast! Your target heart rate should be below 145bpm.
My suggestion:
Run by how you're feeling. If you just did a workout the day before, run as slow as you need. Your body will thank you!
Run with friends. I never even look at my watch when I'm running with friends. I cherish these runs as sometimes I don't have the discipline to run slower when I should be.
Run in the trails. I find it seems naturally easier to run slower when I'm in nature. The hills and undulating paths set the tone.
"I remember when I was running competitively at University, sometimes I would show up to practice already fatigued. I ran my easy runs TOO FAST. I could feel soreness within my quads, and the practice didn't even started yet. It is one of the worst feelings, and of course, my performance suffered considerably because of this".
5) "Knowing when to cross-train"
When I started running, I couldn't fathom hopping on a bike instead of running. I thought I would lose my fitness and my running performance would inevitably decrease. In fact, it does the exact opposite. Whenever, you feel like a injury is coming on, such as shin splints, its a great idea to forgo some pavement-pounding runs, and peel back your intensity. Running on injuries only makes things worse. Biking is a great way to maintain your fitness while giving your joints a break. You can even supplement your overall fitness with some biking, elliptical or water running
Cross-training is a great addition to your running schedule especially if you have chronic injuries or your body is having a tough time recovering from workouts.
6) "Debunking the myth that you need a runners body to run"
Not true! We are all runners- no matter the size, age, or body type. If you are running, you're a runner. No questions asked. The running community is one of the most supportive, and inclusive groups you can be apart of. Why? Because, let's be honest. Running is hard. Not everyone does it, and that's why some of even your best supporters, are in fact, strangers.
"In University, I felt like I didn't fit the stereotype of prototypical long distance runner, and I felt my body type didn't fit this image that I was so desperately trying to convey. I had big thighs and I must have weighed over 30 pounds more than my teammates. However, I began to realize that cutting weight only made my running performance suffer even more".
7) "Your running goals ARE achievable AND ENJOYABLE"
Whether you are running your first race or marathon, your goals are achievable if you break them down into small, manageable steps. But you have to be willing to put in the work and incorporate important elements into your lifestyle. How you recover and what your training schedule consists of, is everyday elements that will continue to affect your running performance. However, don't change your entire life for running. Its about building great habits but also having moderation and still doing the things you love. I find that sticking to a rigid schedule can be more harmful than beneficial. If you have to skip some runs for life or change or modify your schedule based on your lifestyle, do it! You will be happier for it!
Many runners are initially so wrapped up in the outcome of what they are doing, they will almost always been disappointed if they are only fixated on the results. Running is a process that needs to be embraced, its the person you are becoming when you fall in love with the process.
I hope you found this just as helpful as I did writing it. These are important lessons that I need to remind myself every now and then.
Happy Running!
Photo Taken: Upper Lake Kananaskis, Alberta [15km loop of runnable trails; 184m of elevation gain; highly recommend]
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