Common Questions

*Here is my disclaimer: I am not a running or fitness expert. I am not a certified running coach. I've only been running about 15 months. I just love running. Here I will offer my advice, tips, and things that have worked well for me and other workout tips I find along the way.

Today I was asked several good questions about running. Instead of emailing them back to my friend, Dot, I thought this was the perfect time to start this running blog . . . an idea I've had for a while but never really did much with. It is always best to talk with your doctor if you have questions! So here goes:

Breathing: (This is huge and lots of my Couch to 5k girls ask me this a lot.) I breathe in and out of my mouth when I run as I'm gulping air sometimes on faster runs but leisurely breathing on long, slower runs. The cold air makes breathing difficult as do problems associated with asthma and/or allergies. When summer comes, breathing becomes more difficult as the humidity increases. This is something that comes with practice. For a more in depth look at breathing check out this link from Runner's World.
Breathing Tips from Runner's World

Building up Endurance: I remember the first time I ran 4 miles. I just knew I was going to be injured from running that far. Nah. Did I go out the first day and run 4 miles? Nah. My first step was to do run/walk intervals until I could run a mile without stopping. I wasn't worried about speed, just covering the distance. NEVER worry about speed if you're just starting. Just cover the distance. So one mile led to a mile and a half, then two, and so on. I was eventually able to run a 5k (3.1 miles) and then each weekend, I bumped it up to 4, 4.5, 5, 5.5, and so on. Endurance comes with lots of time spent covering the distance without worrying about how fast you're going. Endurance also comes with discipline, pushing yourself, and setting a goal. If you've reached a mile without stopping, try for 1.25. When you've met that goal, go for 1.5 or 1.75 miles. Taking those baby steps, setting a goal, and reaching them makes this so much more attainable.

Results: Several people have asked when I started seeing results. Honestly, I saw results within the first two or three months. I was a little leaner and had slimmed down some. As I introduced strength training and other forms of cardio, I began to see more results. Let me say however, that while the physical results are certainly motivating, the intrinsic results were even more powerful. Having been a sedentary, some what overweight young adult, I found a side of myself I never knew. I WAS capable, I COULD push myself. I COULD run that 4 miles. I found a fire within myself that has brought me to my second half marathon. I was now running miles to the face. And it felt damn good. So results, physical, yes, they are awesome. The results on the inside are what drive me to keep on keepin' on. :)

Strength Training: Again, I'm not an expert. Running requires a strong core. Strong legs are important too but until the core of your body is strong, nothing else will perform. I do a lot of core work with planks and ab work. Running involves strong shoulders, back, arms, neck, core, backside, and legs. Incorporating core work and strength training is crucial. This is also crucial to staying injury-free.

Burn out: People ask me all the time if I run every day. NO. Talk about killing your feet and wearing your body out. It's easy to want to run all the time or every day, but for me, I run about three days a week. Any more than that gives me blisters that are just annoying and is just too much. The pounding of the pavement will take a toll on your body. Take it easy. Don't over-do things. I usually do a 3 or 4 mile run, a 6 mile run, and always (well, usually) a 10 mile run on Sunday. I have one rest day (sometimes two), and the other days I visit the YMCA at the crack of dawn or do some kind of strength/crossfit type workout. There are some weeks, I am slack and don't do so much. Listen to your body. Rest is good.

The bottom line: Newton's law of motion says that an object in motion stays in motion until an external force is applied to it. If you've started moving and running or walking, don't stop. Keep going, keep pushing one more quarter mile. Keep moving and you'll stay moving. And with that, you will find a side of yourself you may have never met.

Happy Running, my friends.