Running Reader Questions
Deb asks:
"I've never been a super strong runner, so returning to it after an 18-month hiatus feels a little like starting from scratch. My question is: When returning to running (or starting from scratch), do you think it's more helpful (mentally and physically) to focus on distance (setting weekly/monthly/whatever goals for how much distance covered with each run) or time (how much time spent out there with each run)?"
I think Deb asks a great question. We're not experts, but in my own experience, I've had much more success focusing on time versus distance after breaks in my running. First, I think it'd be a good idea to do a "fitness trial" and see how much fitness you have retained during your time away from the sport. See how long you can comfortably run. Measure it in minutes. Depending on your previous mileage, set a workout time goal. Start by walking a few minutes to warm up. Then try and run as long as your comfortably can . . . then take a walk break to catch your breath . . . then run again . . . then walk until you hit a goal of time you'd like to exercise (not just run) that day.
Walk/running is great for gaining stamina/endurance, and you may find that after a few weeks of walk/running, you're back to your old distances. If not, there's no shame. Just keep at it. Marathon runners use the walk/run method to work up to their goal distance. The same is true of a 5K, 10K, or other shorter race.
Then after a couple weeks of getting back into the swing of things, try to complete at least one workout per week where you run the entire time. Don't focus on speed, just time jogging. Eventually, you won't need the walking as much anymore. I promise!
Lindsey asks:
"After perusing your site for a while, I feel like everyone likes running. I'm writing to ask your advice on how not to absolutely loathe it (which I do. I wouldn't even call it running, I'd call it jogging . . . and I still hate it). I read that you, too, did not always love running (here's that story), and I want to know how long is it going to take before I leave the gym in a good mood and stop glaring at all of the fit people around me. Am i just impatient? I really want to stick with it and learn to love running!"
Lindsey, your feelings are definitely not unique to you. And that's good news! So many of us -- whether we'll admit it or not -- struggled those first weeks, months, even years. Whether it was struggles (going from not fit to fit) or pain (injuries like shin splints) or motivation (I think we've all felt this one), there are a number of reasons you "hate" running right now.
Focus on the positives for yourself . . . a healthier lifestyle, enhanced fitness, inner strength you didn't know you had . . . and not on what other people are doing. You have no clue if those "fit" people at the gym are having a great workout. Heck, I've had 20-mile runs where the entire time I was thinking "OMG. I can't DO this anymore. OMG. I ABSOLUTELY HATE this. OMG!!! OUCH MY KNEE! END THIS NOW!" And to the casual bystander, I'm just cruising along. And yes. That happens more than I'd like to admit. :)
That being said: I love running. And there are several things that can help you learn to love it, too.
- Make a list of all the reasons you WANT to run. Does it seem like a good way to keep fit? Does it make you feel good when you're done? Etc. Now, if those reasons aren't really for YOU, you may want to consider exploring other physical activities, like biking or yoga. Running isn't for everyone, as much as blogs and magazines might make you think "everyone's" lacing up their sneaks.
- Print off a couch to 5K (or other training plan). Make it into a fun calendar. Post it to your refrigerator or in your bedroom. Cross off each workout you've completed with a colorful marker. With stickers. Seriously -- go all grade school on it. You'd be surprised by how something so simple can keep you motivated. And each time you cross off a run toward you goal, the feeling of accomplishment gives you an incredible high.
- Sign up for a race. Even if it scares the living crap out of you. A 5K is a good start. Try to make it a friend or family affair and recruit someone to train with you. Even if you can't find anyone to participate, I guarantee that the race experience will be helpful. You'll meet tons of other friendly runners who can offer advice. Oh, yeah. And there's no feeling like crossing a finish line -- speedy or not.
- Read Runners World. Compared to other fitness magazines, I feel Runners World has -- by far -- the most sound advice. They even have a section specifically for newbies. Every month, I really look forward to that extra dose of motivation.
- Read stories from other beginner (and once-beginner) self-made athletes. We have a ton on our new Fitspiration page. You'll be happy to find out that you're not alone in your struggles. We all have to start somewhere.
- However, while you're at it, don't compare yourself to others. This is a tricky one. But seriously -- your body is your body. I read stories of people who started running six months ago and are already on their way to a marathon. That DEFINITELY wasn't me. But look where I am now.
Best of luck to both of you!
Do you have any advice to share with Deb or Lindsey? If so, please share! And if you have a question about your own running or training, just leave a comment or email us at neverhomemaker [at] gmail [dot] com. We'd be happy to help -- maybe even feature your question on the site!
Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!
14 comments:
wow katie (lil veg patch) was SO right your blog is AMAZING! you pictures are so gorgeous and i was looking through some of your recipes and they sound slash look ridiiiiiiiiiic good! i love the fluffy flaxy pancakes! can't wait to continue reading girl :)
For me, where I run also plays an important roll in how much I love or loathe my runs. I find running on a beautiful hiking trail is far more interesting than grueling on a treadmill or doing laps around my neighborhood. Even a toe path is better than this. Thanks for the other great advice! Good luck Deb and Lindsey.
really great post, i especially liked the bit about you hating your run inside and a bystander thinkgin your cruising by! that happens alot! haha
I absolutely hated running. After changing my lifestyle, I would run on a treadmill but still never liked it. Then, my husband suggested signing up for a race. I got hooked, he didn't but still tries to sign up for 5K every once and awhile. Having a goal in sight opened up a whole new side of me I never knew I had. In less than a year, I absolutely hooked, I love running and how it makes me feel and will do my first marathon in October.
Enjoyed reading through this. A very inspiring post to help me get out on the track more often ;)
My advice is to build slowly and push through the discomfort. It will take some time, you will hate it at first. If, however, you can get through it you'll discover something incredible.
Have patience, and perseverance, it will pay off in the end.
When I started running I absolutely hated it as well, but it seemed to be the only thing that made me lose weight. I read in a magazine that you should reward yourself, so I would set very small goals (run 1 mile every day for 5 days, then run 1.5 miles every day for 5 days, etc) and every time I hit that goal, I would give myself a reward! I bought shoes, a massage, and when I completed a particularly difficult goal - an expensive handbag!
The reward system got me through the tough few months when I was building up my stamina. I then signed up for a 10K and had so much fun I then signed up for a marathon (yep, went from 10k to marathon in less than 1 year!) It was the marathon training that made me fall in love with running. Running feels like the only time I get to be by myself and I have time to think and move my body and who cares if I'm out for 2 hours because it's healthy! It certainly is never easy, but you find what works for you.
When I started running more seriously it was about 6 months after I started going to the gym regularly and doing the elliptical to strengthen one of my knees which was weak, in addition to being involved in various types of dance all my life. I never liked running for long, though I loved the feeling of sprinting.. but after awhile, I got to like it - not so much the feeling while running, but because I knew I'd feel great afterwards. Sweaty but like I had accomplished something. I never did long runs, by the way. They usually went up to 3 miles max. I later stopped running after I suffered an ITB injury and because I was developing muscles where I didn't want them for dance. Apparently there are problems when you have 'turnout' (outward rotation from the hips) which is necessary for ballet but which led to an unnatural movement when I ran - not that bad once in awhile, but not for regular exercise, so I eventually gave that up.
Thanks for all these great tips!
Spokesnoats: I so agree. I can't run on a treadmill unless it's downright awful to run outside. So, I love running much more when I'm exploring . . . or at least outside.
Abbi -- Good luck with your marathon!
Maissa -- Good point. There WILL be discomfort. So, go with it. That's how you improve -- push through. Thanks!
Marla -- Agreed on a reward system being a good tool. I usually reward myself with food :) Healthy, of course.
This is just what I needed! After a hectic year of traveling, getting used to a new puppy, and crappy summer weather, I've been feeling like such a failure because we have NOT been running at all. My husband has been a runner all his life, but I'm more like you: self-made, just a few years ago.
We stay pretty active with our puppy, taking walks and hiking, but it's not the same. Regardless, this is just what I needed to read!
This is an awesome post! I'm just getting back into running. I was up to nine miles in the spring but took a break for my knee and because of 100 degree days in seriously humid weather! Aye! I seriously fell in love with running this last year and getting back into after being so ahead is hard, but totally worth it! Great answers. :)
i LOVE your blog, and this post couldn't have come at a better time... i practice yoga regularly and try to do some form of cardio a couple times a week -- but i loathe the gym! i've run a bit here and there, but always on a treadmill which i really don't care for. overall, i've felt in a bit of a fitness rut lately and have been trying to muster the strength/energy/motivation to start running. this post & everyone's comments have given me a little more faith in the fact that i could actually one day call myself a runner!!
i've routed a nice, easy run in my neighborhood and plan to give it a go tomorrow!! thanks for the motivation. = )
I am going through struggles with motivation right now! I'm training for my third half marathon after not really training for my first two. I've learned that figuring out what I like and doing that, rather than forcing myself to do workouts I hate just because I "should" is what's important. For instance, today my schedule calls for a 4 mile tempo. But my partner has our Garmin (we're getting a 2nd for this reason) and I would be stuck on the TM if I wanted to do a true tempo run. But I feel unmotivated for that. I DO feel motivated to do a 4 mile route outside. I'm learning to just let go of the need to "know" my exact pace and choose the workout I want to do rather than the workout I will suffer through.
Discovering a running buddy was the most important motivating factor for me personally starting and maintaining a running regimen. My motivation is different now, but that running buddy is what got me started. No matter what though there has to be a reason within yourself to get started and it will have nothing to do with an outside force. Once you find that reason, then reading Running World or finding a running buddy or signing up for a race (which I totally agree are very inspirational and important) all just augment whatever is already driving you to run.
Post a Comment