I’ve been running for a long time; I’ve been reading Runner’s World almost as long (officially since 8th grade – see also: a million years ago). I’ve been a scientist for about half that time. Also, often when I’m running, I think about running. These variables add up to an obsessive and enthusiastic exploration of all things running. What I’ve been thinking about a lot lately are a bunch of little tips and facts that may not be known to new runners, or folks taking up the activity after a break. Running secrets nobody tells you because we’re all trying to look like we know what we’re doing. Herewith, part one in a two-part series. Today we’ll talk about some of the general facts about running that are helpful to remember. In part two we’ll discuss some technical tips that are not necessarily intuitive and can really help you feel great for most of your runs.
Fact #1: Nobody knows what they’re doing. I mean, obviously some people have trainers, some are elite runners, some are running geeks (guilty as charged), but this sweet game is an unpredictable ride. Sometimes you do everything right and you still get injured and sometimes you stop loving it and sometimes you have too many other things to do with your life. You can be the best trained and most genetically gifted runner and still have a terrible day. Or a terrible few years. Everyone is just trying to figure out what works for them. You are no different in that regard than Desiree Linden or Jim Walmsley. So you already have something in common with professional runners! Yay you!!
Fact #2: Most everyone thinks everyone else is faster than they are. FONBFE (Fear Of Not Being Fast Enough) is a real and crippling condition. It keeps people from trying a running event or joining a training group. Of course, there are some super speedies out there, and they are glorious. News flash: a lot of those same people are also friendly and supportive of runners who are slower than they are. In general, the running community is a fabulous, welcoming tribe. We have to be, because Americans are way more interested in football. We’re the only ones who care about our sport.
Fact #3: The first 10-20 minutes of all/most runs suck. It takes the average runner awhile to get warmed up and for your body to remember that you know how to do this. If you feel like you’re going too slow during the first mile…slow down. I wish someone would have told me this during my first 15 years of running, because I always started out too fast and I battled side stitches constantly. It’s ok and totally normal to feel like a zombie at the start of a run; 95% of your runs, you’ll feel better soon. Just hang in there.
Fact #4: It’s OK to walk! Walking does not make you less of a runner. No running police officer is going to ride up (or I guess sprint up) and issue a citation and take away your running license if they see you walking. People driving by who see you walking will either 1) not even notice or be like 2) wow those are some fly tights. Run/walk intervals are a well-known method to gradually increase your endurance and lower your risk of injury (more on this in Part Two).
Fact #5: The hardest part of becoming a runner is working up to 5K (3.1 miles) distance. Also hard, figuring out how far kilometers are because you’re an American. But you’ll get there. Once you’ve built up to 3 miles, the world is yours. It’s way easier to go from 5 miles to 13.1 (half marathon) than it is to go from zero miles to 3 miles. There’s something about building up to that 20-40 minute time frame that is intimidating physically and mentally, and your body is going to hear the sweet siren song of the couch. But you got this. Take a walk break, crack a smile, and remember that you belong here. Nice work!
Fact #6: SLOW DOWN. It bears repeating. There are multiple physiological benefits (more on this in Part Two) to slow, easy runs, not to mention the psychological benefit of not hating every step because you can’t breath. If you’re starting out, starting back up, on a run that doesn’t have a specific training focus, or just having a bad day, take a chill pill and decrease your pace. Think you hate running? I’ll bet you a pint it’s because you run too fast for most of your runs. Try slowing down. Still hate running? Go for a run with me and I’ll babble and try to get you to laugh and distract you. Still hate running? Fine, then the IPA is on me. But good on you for trying!