I mentioned in the last post that I ran Ragnar a few weekends ago. Ragnar is a 2-day, 1-night, 200 mile relay race. At the starting line, we were given a pamphlet warning us that this physically exhausting, mentally depleting, completely insane race would just make you want to run it again... and again... and again. And, it's true. I'm hooked. I love running and I love races and I love Ragnar.
Running. It can be hard, and exhausting, and hard. I'm still pretty new to the running scene, but I thought I'd share a few things I've learned along the road that have helped me enjoy, and even come to really love, running.
The first time I ever geared up to go running at the gym, my husband assured me that anyone could pound out 2 miles, no problem. I made it to half a mile before I wanted to club him over the head. Running is hard, especially when you're first starting. It was long, tough, and boring for me. And I tried to go too far to fast. If you're just getting into running, always keep in mind that slower is better. Don't push yourself before you're ready, don't try to get that 8 minute mile, and definitely don't up your mileage too fast. Main reason: if you take it slow, you'll decrease your chances of injuries significantly. And the slower you take it, the less you'll start focusing on how hard it is and instead start to realize how fun and relaxing it can be.
I have this listed as number two and it is the most important tip of all. During Ragnar, I had a 2:30am run - kinda scary to be running in the middle of the night. Always, always, always be safe. I have a really hard time running in the gym - I much prefer running outside. But being outside presents a lot of dangers. Even being in the gym and walking through a dark parking lot by yourself can present a lot of dangers. I've learned to never, ever assume that it can't happen to me. Please, please, please - always be safe. Here are a few things I've learned about safety while running:
Be Aware
Don't keep your eyes on the ground. Know who and what is around you at all times. Make sure to periodically look behind you, and stay in well populated areas. Wear brightly colored clothes and a reflective vest if you're running at dusk - help others be aware of you, too.
Don't Ever Run Alone
Please. Never run outside by yourself. It's not worth the risk. I have a dear friend who, on the way to an early morning run, was attacked. In high school, a friend of mine was mugged at gun point. When Danny and I were first married, there was a young girl who was raped less than a mile away from our house while running down an extremely popular trail, immediately next to a big apartment complex. It was 3 in the afternoon. Grab your husband, grab your friends, or condition yourself to run in the gym. It could happen to you.
Look Confident
I've recently started reading Andy Burfoot's Complete Book of Running. There is an entire section dedicated to women and running and it includes a great deal of information on running safely. One thing that is highly stressed in this section is looking confident. Do not avert your eyes when passing another runner - look them in the face. The more confident you look, the less of a target/potential victim you'll look like. Prowlers tend to target women who look weak and preoccupied.
Forego the Earphones
Most running experts will highly recommend and strongly stress staying away from earphones. With earphones, you're preoccupied. You're distracted, and you can't hear what's going on around you. If you need music to keep you motivated, only wear one earbud, and don't let it drown out the noises around you.
Always Trust Your Instinct
Your gut has an uncanny knack for being right. The second you get that tingly feeling, or the hair starts standing up on the back of your neck, run. Stay confident, stay alert, and get to a well-lit, populated area. Don't go down a dark street, and don't keep pushing on if you're going to pass someone that you don't feel safe passing. Turn around, leave, get home.
I'm a firm believer that your body knows what it wants and needs. When running, I've learned that listening to my body is crucial for a good run. Especially in the case of preventing injuries. If you're a runner, injuries are pretty much inevitable. But you can decrease the chance of those injuries by listening to what your body has to say. I've learned to slow down when my breathing gets too heavy - which makes for a faster, smoother, and more enjoyable run. I've also learned to throw in the towel and stop running whenever my legs are too sore or my feet are hurting. If you run while hurt, even if you think it's ok, there's a good chance you'll make things worse and be out of commission for a longer time than if you'd just rested and taken it easy. Listen to your body - like your gut, it knows what it's talking about.
Running is sometimes easier with a group of friends. The girls in our church have a running group that meets three times a week. They invite everyone to join - active runners, beginners, and even those who prefer to walk. You'd be surprised at how many people want to get into running - ask around, and gather some friends. Plus, it's a lot harder to skip out on a run when you've got other people depending on you to run with them.
Run for fun. The second you start to hate it, the more difficult every single run is going to be. Don't worry about competing in races or beating out someone else's time. Run because you love it, because you enjoy it, because it's an awesome stress-reliever, because it makes you feel strong, and fit, and accomplished. Love it for the joy of it.
Here are a few more random tips:
- Pay attention to your posture when you run. I noticed that I slouch over. Once I started running with my back straighter, my runs got a million times easier. And my breathing slowed down. It was a crazy revelation for me.
- When you start breathing too hard, slow down. Seriously. Your runs will be better and smoother and you'll be able to catch your breath. You might even notice that you'll clock in at a faster time if you slow down for a bit. And if you've got a side stitch and can't catch your breath, slow down and put your hands on top of your head - it helps more than you'd think.
- Don't neglect other exercises! Weight lift, play sports, do some zubma. You'll notice your runs will be easier and you'll feel stronger.
- Get the right gear. Running is a very inexpensive sport. All you need is exercise clothes and some tennis shoes. But wearing good wicking material and investing in a hardy pair of running shoes will do wonders for you.
- I'd highly recommend Andy Burfoot's Complete Book of Running. They've got some awesome tips I've found super helpful as a beginning runner. It's nice to have a direction and somewhere to go with your running.
Running is one of the best ways to get fit, relieve stress, and enjoy yourself. You might soon find yourself loving it, too.
Linking up to: Home Stories A to Z
share this on:: |
Digg |
Very inspirational...even for me - a girl who loathes running. ;)
ReplyDeleteI love this post, Rachel! Love love it. I enjoy running but it has been really difficult for me lately to stay motivated. Maybe little goals along the way will really help me to be consistent!
ReplyDeleteI have been really wanted to start up an exercise routine and I have been afraid of running. Thank you for this. I needed it.
ReplyDeleteI am so lazy that I should probably buy the complete book of running... late! Just kiddin', thanks for the tips!
ReplyDeleteThanks for these tips, girl. These tips help even non-runners. :-)
ReplyDeleteThank you SO much for sharing! This was really great to read and helpful. I'm always paranoid about running alone outside and this only emphasized my desires to NOT run outside alone. I love the safety tips you gave.
ReplyDeleteNow following! Super cute ideas all over here (: