So You Want to Run?

Let me go on the record as saying that I encourage EVERYONE to run.  I'm not sure, as others have said, that running is a "magic bullet" to end all diseases and misery but I know that if you do it right - it feels good.

Running can be hard on the body, however.  I know when I first decided to be a Marathon + runner, I over did it several times.  As a runner, you're basically breaking your body down in the hopes that it will rebuild itself stronger and become more efficient.  One of our biggest mistakes as runners is to deny our bodies the time needed to rebuild.  On such occasions you're basically breaking your body down...and that's it.  The human body can only take so much accumulative breakdown before it is broken.  This usually manifests itself in the way of not being able to bend a knee, or a shot of cortisone to the foot.

I have since adopted a philosophy of better safe than sorry when it comes to recovery.  Many of the half and/or marathon training programs will call for 5 days of running per week.  It is my opinion as a professional runner (I won a $15 gift card from a race last year, so technically I'm a professional!) that as you start training for your first half or full marathon, running 5 days a week is too much.

Let me interject here that what works for one runner may not work for another.  If you're on a 5 days a week running plan and feeling good--no aches and pains when you get out of bed, soreness never lasts more than one day--then stick with what works.  Just be aware that your joints, tendons, ligaments and the like will often take longer than your muscles to recover and fully heal themselves after a workout.  So don't base your "I'm feeling good" on just your muscle soreness.  When you start to have chronic pain in joints and tendons, LISTEN TO YOUR BODY.  Take an extra day or two off.  Ride a bike, swim or walk in lieu of running until the sting goes away.  And then ease back into running.  Often you can prevent chronic injuries with a few minutes walking during a workout.  When something doesn't feel right, stop right then and walk for 3 - 5 minutes then try running again.  I have found that often I will go faster and have less pain after a short walk in the middle of a long run.  It's better to walk for 5 minutes during a work out then spend the next 3 weeks out of commission.

Training programs that call for running 5 days a week (or more) are better designed for those who have completed a half or full marathon (maybe even several) and are looking to better their time.  For someone starting to train for a distance run, I would recommend running 3 or maybe 4 days a week.  How does it look? Your distance training should revolve around a long run each week.  This long run will be crucial to train your body to handle the stress of running longer distances.  Most people can muscle through a 5k.  But when you start hitting 8 - 10 mile runs, you will need some practice at that distance.  13 - 26 mile runs will require even more practice.  That's what these long runs are all about.  Not just getting your body ready to go the distance, but practice.  What clothing works best?  What hydration will you use?  Will you carry a water bottle or not?  How do you go about using the bathroom at mile 9 or can you hold it 4 more miles?  Chaffing-why does it hurt?  How to make it stop?  Will my shoes cause blisters?  Do I run with music or not?  What is it really like to hit the Wall?  These are the problems you should be solving during your long runs.  Running a distance race is difficult enough, the last thing you need on race day is an unexpected issue.  Find out how to address all the above questions (and any that come up on your long runs) so you can focus on race day on getting across that finish line.

In addition to your long run each week, you should do two or three more runs.  You can use these as recovery runs (highly recommended), speed work, or just as a run.  These runs should be somewhere between 2 - 5 miles (if you're training for a marathon you might want to go longer, but for a half 2 -5 miles should be about right).

Active Recovery is an important part of distance training.  Active recovery means doing some sort of activity the day after a long, intense training session.  For example, if you're long run is on Saturday and you do, say 10 miles, on Sunday (following day) you would go for a casual bike ride or walk, maybe even a slow jog.  During this activity you should not have elevated breathing (panting or gasping for air).  It's just a walk in the park  (literally).  Active Recovery will actually help you recover from intense workouts faster than pure rest. Try it.  It works.

My last piece of advice is to sign up for a race.  If you decide you want to train for a half marathon - find one that will work into your training schedule (make sure you have time to prepare) and sign up.  There is something magical about paying a registration fee that brings your commitment to a whole new level.  Tell your friends you signed up and go for it.  The environment at a race is awesome.  Unlike high school track, runners at these races are usually in it together.  Sure everyone does their best and it is competitive, but we're all in it together.  We've all trained and prepared for this one moment and that forms an instant bond with John and Jane Doe who are running right beside you.  It's one thing to run 13 miles on a deserted highway.  It is another thing (feeling) to cross a finish line and have someone hang a medal around your neck - so pay the stinking fee and sign up for the race.