Today I'm really happy to have a guest post from my friend Linda from over at Linda's Lens. Linda is an avid hiker, runner and snow skier This girl is busy and active! I was talking to Linda about my struggle with completing my 5K running program and she offered to give me some tips and suggestions to share. So let's hear what Linda has to say...
Background:
During high
school I got caught up in the first running boom of the late 70s-early
80s. I ran track and cross country for
my school, and although never a fantastic runner, had fun and enjoyed the
camaraderie. During my first year of
college, I was a casual runner, competing in local 10k races. Then during a dark nighttime run, I hit a
rock and twisted my ankle. My running
career came to an abrupt halt. From
that point on, school, then marriage, then job and kids dominated my life.
Not to say I
wasn't active. I fit in some skiing and
hiking whenever my work and mom duties allowed, and became a regular attendee
of aerobic classes at my gym. But
running still nagged at my subconscious.
I was now living in Oregon, home of Nike, Hayward Field, and a huge
running mecca.
Then my
sister trained and successfully ran two marathons. This inspired me to sign up and train for a
race of my own. So, in November of 2008,
at 45 years of age, I signed up to run the Hippie Chick Half Marathon, held
Mother's Day weekend 2009. I had about
six months to whip myself into running shape.
To say it
was hard to start a running program in my mid-40s would be an
understatement. I began walk/running a
mile loop in a nearby neighborhood park.
Slowly I worked at running more than walking until I could cover a mile
nonstop. Then I tried for two miles ,
then three, then four. By February, I
was running nearly five miles. But that
was still a long ways from the 13.1 miles I'd need to cover for my May
race. Time to find myself a training
plan . Scouring the internet, I found a
plan that seemed to work for me. In the
weeks to come, I would follow it to the letter.
Finally,
race day arrived. My sister flew in for
the occasion. Although not registered
for the race, she jumped in after mile two and run the rest of the way by my
side. It helped so much to have her
there, to talk me through the rough parts.
I'm happy to say I finished my first half marathon with flying colors,
and my time was faster than anticipated.
I remember crossing the finish line and thinking "Wow - my training
plan worked! All my hard work paid
off."
Since that
day, I've gone on to run three marathons, countless half marathons (my favorite
distance) a few 5 and 10ks, and three Hood to Coast relays. Running is now a big part of my workout
routine. It's helped keep me in shape
for my hiking and skiing activities.
Tips for Beginners:
·
Before
beginning a running program, check with your doctor, especially if you haven't
been active.
·
Invest
in good quality running shoes. Go to a
specialty running store. All running
shoes are not created equal, and what works for your friend may not work for
you. The running store staff will
analyze your gait, and recommend the best type of shoes for you. Try on a bunch of different brands, and
actually run around the store in them (the staff will not mind!) The shoes should be comfortable right out of
the box. If they're not - don't buy them. Expect to spend around $100. Yes, it's a lot of money, but running in the
wrong shoes and getting injured is even more expensive.
·
This
tip is for the ladies - invest in a good quality running bra. Make sure it holds the girls in tight, but
doesn't chafe. My favorite brands are
Moving Comfort and CW-X.
·
Start
slow. Warm up before you start your
run. I usually walk for the first 5-10
minutes to get my body used to motion.
When I'm finished, I also walk the last 5-10 minutes to allow my body to
cool down. I also recommend following
the cool-down with a few leg stretches (quads, hamstrings, calves) The Runner's
World magazine website has some good suggestions for stretches.
·
Be
patient. Building up your mileage takes
time. Running is hard work, and starting
out from scratch is difficult. You will
have tough days in the beginning. Expect
your muscles to be sore. They're
adjusting to being used in a new way. But
keep at it, and after a month or two, you will see results.
·
Be
consistent. Set aside a certain time of
day and days of the week for running.
Don't let anything interfere with these times. The more regular you run, the more you will
progress, and the fitter you'll become.
·
Find
a running buddy. It's much easier to
work out with a friend. You're less
likely to skip a scheduled run, and you'll have someone to talk to during the
workout. The miles go by much faster
when I'm running with a girlfriend.
Check out local running stores, most have weekly running groups. These are great places to meet running
buddies.
·
Join
a training program. Many local running
stores have "Couch to 5K" programs.
It's a great place to meet other beginning runners, get moral support,
and receive professional coaching. Most
training sessions culminate at a local 5K race.
·
Get
inspired! Read books, magazines, or
blogs about running. Listen to podcasts. Some of my personal favorites: books:
"Mile Markers" by Kristin Armstrong, "Born to Run"
by Christopher McDougall, "Run Like a Mother" and "Train Like a
Mother" by Sarah Bowen Shea and Dimity McDowell; magazines:
Runner's World; podcasts: "Another Mother Runner."
When I'm not
training for a race, I typically average three running days a week. I get up early before work two weekday
mornings and do a long run (5-10 miles) on Saturday. Running in the morning is nice, because the
world is quiet, there's little traffic, and you get your workout done before
anything else in the day can interfere.
And I always feel really good after a morning run.
Kim asked me
what I do to stave off boredom while I'm running. I'm lucky because I'm kind of ADD and am
easily entertained. I love to look
around at the world as I'm traveling my neighborhood. But here's some suggestions to keep your mind
busy while on a run:
·
Listen
to music or podcasts. Everyone now has an
ipod. They're perfect for runners. But if you're running outside, for safety,
keep the volume low, or only use one earbud, so you can hear what's going on
around you.
·
Run
outside! The treadmill (aka "the
dreadmill") is way too boring for me.
I love being outside, taking in the sights as I run. That's entertainment enough. Plan your route through someplace scenic,
such as a local park. Or run on a local
hiking trail. With the proper clothing,
one can run outside in all seasons, in most every type of weather. (one of my
best runs was on a snowy cold day in Colorado)
·
If
you must run on a treadmill, position a tv in front of you and catch up on
movies, or Netflix series.
·
Run
with a friend. Friends are the best
distraction ever!
·
Use
your running time to think through a problem, plan dinner, or brainstorm ideas
for work. It's your quiet alone time to
get your thoughts in order. I often use
my run to think up ideas for my blog.
·
Have
a mantra. One of my high school coaches
once told me running is 90% mental. If
you think you can, you will. Find a
simple power phrase that you can repeat to yourself when the going gets
tough. (examples: "I got this" "I can do this" "I am strong" "believe"
or my personal favorite "kill the hill")
·
If
I'm really having a tough day and a difficult run, I remind myself of the
people who would like to run, but can't (like my two running buddies who are
currently injured). I remind myself that
I'm lucky - I get to run!
One last tip
- to keep up your motivation, sign up for a race. Today, running is a very inclusive
sport. You don't have to be fast, or
have a runner's physique. I see runners
of all ages, shapes, and sizes at the races I've participated in. Most races also allow walkers, and no one
minds if you need to take a walk break.
The emphasis is on finishing - not how fast you can cover the
distance. It's very fun to have
spectators cheering you on - what other time in life do you get so much
positive attention? It always makes me
feel like a rock star.
Although
I've run marathons, and long distance relay races, I still consider finishing my
first half marathon my biggest achievement in running. Training for, and completing this race showed
me that if you work hard and stick to your plan, anything is possible.
I'd like to thank Linda for taking the time to do this great post. Please go check out her blog. Not only does she hike the most amazing mountain trails and ski the best places, her photography skills will knock your socks off.
Let's also take a moment to bow our heads and pray for the thousands affected by the 9/11 attacks. Go here to read about an important new book that was just released "The Stories They Tell." It documents the collections and exhibits of the artifacts from 9/11 that will be on display at the National September 11 Memorial & Museum.
