With September around the corner and the sun is no longer trying to kill you. Those early morning crisp runs and cooler temperatures are the perfect conditions to start training for a race. If you're looking for a sign to get after those long-forgotten goals, THIS IS IT!
One of the biggest life hacks: become a runner.
A "runners high" contributes dividends to your physiological, mental and physical well-being. If you're feeling lost, lacking energy or dealing with something personal, running has the ability to direct and drive you to your goals, because when you're running and purposefully engaging in struggle, you level up. People get comfortable, and that's where the problem lies. When you focus on self-improvement: "Your Life only gets better when you do". Not only does running give you structure to your day, it makes your personal relationships stronger. When you allow yourself just one hour of the day for YOU, you are giving yourself 'ME TIME'. A time of self-reflection and yes, a time where out of 24 hours a day, for ONE hour you are consciously working on yourself. The sidewalks, roads and trails are waiting for you. In a few months from now, you'll be happy you did!
If you're new to running or a seasoned runner, there are some variables that are often overlooked and/or need to be considered if you're just starting up again:
1) Am I giving myself grace?
The most common issue among runners who are starting up again is that they are immediately comparing themselves to their former times. Thinking they should be 'this' fast or they aren't usually 'this' pace. Getting back to your former self takes time and sometimes you may never get there. It's best to work with where you are and set goals that are not in expectation of the past. Your body changes and life circumstances change, and that's okay. That's life. It's best to start with where you are now and slowly build upon your own progress. It's about embracing the present - the journey- and to love where it is taking you.
**Also, if you need walk breaks. Take them. Start with 4min. easy run, 1 min. walk. 3-4 times.
2) Am I fueling and hydrating myself properly for my runs? If you're feeling tired, and don't have the energy to finish your runs, you may want to reconsider your diet. Not only is the 20-30 window after your run CRITICAL for recovery and should include protein, the way you fuel yourself 3-4 hours before your run is a direct reflection of the quality of your run and performance. RETHINK the way you fuel yourself and be aware that an increase in running and intensity will change your caloric and dietary needs.
3) Am I following a structured training plan and keeping a training log, or am I winging it every day? I recommend easy runs for a few weeks if you are still building a base. I would start with 3-4 days of 30-40min. runs, and then slowly work your way up to an hour. Once you have established baseline mileage and you are feeling good, then it's time to SPICE UP your routine and add some tempos and intervals to your week.
A few beginner running sessions would look like:
6x2min. w/ equal standing rest. This pace should feel hard but you're not going all out. The 2min. is there for you to go to that anaerobic state but then return to normal after rest.
10min. tempo at 80%. This pace should be hard enough that you can still comfortably hold without blowing up.
All these workouts include a 15min. warmup, 5x100m strides and a 10-15min. cooldown.
3) Am I taking preventive running measures, such as foam rolling, ice baths, stretching or the addition of dynamic exercises pre or post run? If you're prone to injury or new to running, remember that your weekly running mileage should only increase by 10%. Taking care of your body and ensuring it is recovering in-between sessions. I always spend some time doing pre-activation exercises before my run and foam-rolling and core afterwards. Even though cold bath are recommended, I take hot baths on days prior to workouts and it always gets my legs feeling ready to go.
*Never forget the importance of warm-ups and cool-downs in a running workout.
4) Are you wearing the right shoes? If you're prone to developing injuries, have chronic injuries or have no idea where to start with running shoes. I recommend going to your local running store and getting a foot assessment to see what shoes work best for you and what kind of arch your foot has.
I always keep 3 shoes in rotation, one with more cushion for long runs, trail shoes for my easy runs, and minimal cushion for my workout/speed days. Of course, I do have carbon plated shoes for Race Day (which I feel are completely worth it!). I have definitely played around with shoes and have come to the conclusion that New Balance and Nike shoes work best for me.
5) Do I have a long term running goal or am I just running for fun? This changes the way you train and structure your runs. Of course, running should be fun, and if it's not, find out what makes your runs more enjoyable. new trails? sunset runs? music? hills? a running group? Maybe it's missing a little spice, and you need to start adding intervals or variation in your runs.
Once you answer these questions, you'll begin to understand that running requires more than just lacing up your shoes and getting out outside. There is many factors to consider. If you want long term longevity in this sport, you have to rethink how you're treating your body and is it enough to be sustainable.
I always go back to the Alexi Pappi's Rule of Thirds:
"When you are chasing a dream or doing anything hard, you're meant to feel good a third of the time, okay a third of the time and crappy a third of the time. If the ratio is roughly in that range you're doing fine".
Don't worry about who's watching, if you're running, we are ALL cheering for you, no matter what pace you're running at. Every run is a triumph.
There are 4 months until 2025. Decide what you want and where you want to be with your goals and just GO FOR IT!
Location: Cochrane, Alberta
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