5 Things I Wish I Knew Before I Started Running
As I reach my usual turnaround spot to head home on my run, I think back to how far I have come in this brutal sport I love so much. Many lessons have been learned, and many more to come
The 80/20 Rule
The 80/20 Rule is a popular rule of thumb for many parts of life. Whether it is diet, work/life ratio, and especially in running. The 80/20 Rule for running is simple at its core, but difficult to adhere to. The 80/20 Rule stipulates that 80% of your running should be done at an aerobic pace, or a pace at which you can hold a conversation, while the other 20% should be done at an anaerobic pace, or high intensity pace. It took me a long time to finally act out what I have been told for so long. Early on in my running life, I wanted to go hard no matter what, striving for each mile to be my fastest mile yet. If I did not finish the run exhausted, it was a waste of time. This mindset I was in did lead to some results, at first, but quickly I plateaued and stopped seeing progress in my fitness. Along with that came minor injuries, and consistent soreness. For four to five days a week my body was under a level of physical stress that it was not designed to take on. However, with more running came more maturation, and a desire to improve. When I started focusing more on the 80/20 rule, I started to see the results I was desiring. I was able to run further, my resting heart rate decreased, and when I did full send those fast runs, my body was more recovered and ready to hit it hard. To this day I still struggle slowing down when I need to, but I know how to manage my pace, and stick to the 80/20 Rule (though some weeks it is more 70/30).
When Least Want To Do It, Is When It Will Feel The Most Rewarding
One of the wickedly beautiful things about running, is that as you get better at it, it still remains a challenge. When you can run your first 5k, you then strive to run 5 miles. When you can hit a sub 7 mile, you shoot for a sub 6 mile. This is why running can be such a taxing activity, but so rewarding at the same time. As you are progressing within your running career, there will undoubtedly come days where you simply don’t want to lace up your shoes and get out the door. But it’s on these days that it is most important to get out there. If you’re training for a race, you’re committing to weeks on months of running, 4 plus days each week, so yeah, you may have those days when you don’t have the motivation you usually do. And if you’re not training for anything, just running for yourself, you may think, “what’s the worst that can happen if I skip my run today.” I have found myself in both of these situations more times than I can count, and one of the biggest lessons I’ve learned is that when you overcome those mental blocks, and get that run in, it will feel more rewarding than ever before. There is always a sense of accomplishment that comes at the end of every run, but nothing beats that feeling of facing your doubts head on, and running right through them.
What Works For One Person Doesn’t Work For Everyone — Find Your Rhythm
When it comes to running, there is a lot more that goes in to it than one might think. Especially as you set certain goals and work towards them. You have to start taking into account nutrition, shoes, proper form, breathing, etc. and it can all get a little overwhelming and confusing. That is why it is very important to seek out advice and information from others. We live in a world where you can get information at an instant, and social media can connect you with runners all over the world. But one of the most important things to keep in mind is, what works for them may not exactly work for you. That is why it is crucial to take that information, experiment with it, and come to a conclusion of what works best for you. Every runner is different. So while someone may prefer a certain type of race nutrition, you may learn that it doesn’t quite work well with your stomach, and you should try something else. Your favorite runner may swear by a certain shoe, but you may find it uncomfortable, or that it doesn’t necessarily fit your foot properly. I am a big advocate for seeking out advice from others, and when it comes to running that is no different. But running is a personal journey, no runner looks the same, or operates the same. It’s all about finding what works for you, finding your rhythm.
Eat, Sleep, Repeat
This one is pretty simple, so I won’t overcomplicate it. Eat. When you’re running your body needs proper fuel, and under fueling can lead to a slue of issues. One of my biggest running injuries was caused by not eating enough food. Eating the right balance of protein, carbs, and fats will help you maximize progress. And always be sure to keep in mind essential macronutrients to improve on performance but also overall health. Sleep. Sleep is one of the best recovery tools out there. Sleep helps manage the stress that running puts on your body, and allows you to start the next day feeling energized and ready to go. We all know that we should aim for 8 hours of sleep, but that target can actually fluctuate depending on your training load. Days that are more strenuous call for more sleep that night. And running doesn’t have to always be rise and grind. While I love my morning runs, I have found that, on some days, pushing that run back a few hours, and using that time to get a little more sleep, has led to better performance.
Be Prepared For The Highs And Lows
Just like the peaks and valleys you may be running through, this sport will have its highs and lows. As much as we all wish running would be a linear progression, setting PR after PR, that is unfortunately not how life works. As pessimistic as it all may sound, taking this advice in stride will help you in the long run (two running puns in one sentence). There are many obstacles that will come your way during your running journey, whether its injury, a lack of motivation, or those post-race blues wondering what’s next. The good news is, with each of these setbacks, there is a lesson to be learned. These lessons will then fuel you as you build back up, and continue to set new goals, and conquer more achievements. Without the lows, the highs would not feel as good, we wouldn’t learn as much, and we would not find what truly pushes us to get out and run. Running has taught me countless lessons that I am able to use in life, and in running, just like in life, there are the inevitable ups and downs. Learn from the lows, so you can live for the highs.
