And then 12 weeks later… I was running 10 miles at a time, smiling and sweating all over the city.
That was me last year this time. What is wrong with this picture?
Right… in my cute half marathon outfit… but sitting in the emergency room. whoops! If you haven’t heard about last year’s, um, situation, you can read about it here.
I was training for the half marathon in RI that was last May. It was the first time in my life that I could run more than 3-4 miles at a time. It was a fitness turning point in my life… one that I will be thankful about for many years to come. While I didn’t complete the half marathon due to a little tripping incident….. I did learn a lot about what it takes to run longer distances (which for me was anything over 3 miles).
Why do I even bring this up now? Well, PB and his friend are running the Broad Street Run in a few weeks and I keep hearing stories about their individual runs. Also, I have been running longer distances again now that my ankle is (much) better. So I thought I would share my tips!
1. Start slow. If you use all of energy up in the first few minutes trying to keep up with (ahem) your fast fiance, you will burn out and not be able to complete your run. I had to ask PB to slow down while we run, and he now he runs with me at my pace. He doesn’t mind, and that way I can complete my runs with him! Unfortunately, during this last year where I have been running less due to my injury, he has sped up a LOT (guess that is fortnuate for him). He now runs several miles at a 7 or 8 minute pace. Isn’t that great?
2. You don’t have to run every single day to see improvements, you only need to run consistently. I went from running 3 miles whenever to 10- only running 4 days a week. In the past I would try running every day and would get tired/bored/etc from that. This time, running 4 days a week, I was successful!
3. Overtraining can be harmful! I think that even with my 4 day a week training schedule, I overtrained last year. My doctor said to me in a phone call last week that he thinks I wouldn’t have been injured so badly when I was accidentally tripped at the half if I hadn’t overtrained. And boy am I paying for it now! For example, last night I rocked my socks off in an amazing step + kickboxing Tuesday… today? My ankle is throbbing.
4. You have to make it fun for yourself in order to stick to it. I am now obsessed with fun new playlists for my iPod. I have always loved music, but having a thought-out playlist reallly helps me get through my runs/workouts. I start off with a few very intense songs, then get into a medium-paced groove, then end with two or three relaxing songs that motivate me to finish hard and also to complete a full cooldown. I get so excited thinking about the next song or rocking out to the current one that time flies by faster… especially when running on those days I would rather be curled up on the couch.
5. Now it’s your turn… Share with me your running tips for PB and his friend!!!
*Note: these tips are just what I learned from personal experience….