Now an accomplished running journalist with credits in Runner’s World, Outside, Men’s Health and many other publications, Lisa Jhung once hated running so much that she hid from her coaches in high school. Fast forward 20 years, and she’s authored two books on running including her latest, Running That Doesn’t Suck: How to Love Running (Even If You Think You Hate It).
Update (11:05 am ET): We’ve wrapped up the live discussion for today, but you can learn much more from Lisa’s book — it’s available at Amazon, Barnes & Noble, and Running Press.
I've talked to a lot of people over the years—my hair dresser, my friend's teenage kids, people at my CrossFit gym--who say things like they "wish" they could run, but aren't runners. I wanted to make running accessible and help people realize that there's a way to become a runner for each individual person. And a way to truly love it. There's no one prescribed entry into running (i.e.: running at 5am in split shorts isn't for everyone).
Good morning, Lisa. I'm training for a marathon at the end of September. I'm only able to get 21 miles then run out of gas. Everything I read says 20 is enough while training. That last 5 or 6 miles seems impossible. Any thoughts?
I would a free that 20 is enough while training, especially if your goal is to finish...but is your goal a certain time? Also, having run 21 already in early August seems pretty far out from your end-of-September marathon...Have you been doing that a lot? Or just once?
I truly LOVE the motion of running, the rhythm of my feet, my breath, etc. I love how it makes me feel both during, and after. I love how running makes my brain work differently than it does sitting at my desk--I have a lot of great ideas when I run! Also, I have been injured a lot over the years and so when I'm healthy enough to run, I consider it a gift. And my running is really what I feel like doing that day--a trail run is my go-to, as a nature-lover, and I don't wear a watch. But sometimes I like cranking out hard miles or being on the track. Depends on my mood. But generally, I crave being outdoors on rambling trails.
Good morning, I need a meal plan for running please . I need a before running something to eat or snack for energy & I’m always starving after a run or working. I’m trying to build endurance for a 1/2 marathon in October. Can you help me ?
Hi Ginger, I have a full nutrition chapter in the book with insights from nutritionists that could help guide you. But generally, before running, simple carbs like plain white toast or bagel or a banana can work (trial and error is key), and after a run, something with protein like eggs or a protein shake should help satiate. The protein will help your muscles recover from your run or workout, too. And hydrating well will help all of it!
I am about to prepare for the Marine Corps Marathon. I can use any advice I can get! I have been running for over 15 years but have never focused on pace. I have recently been focusing on increasing my distance but any tips regarding pace would be great.
I think increasing your distance first, without worrying about pace, is a great start. Get in all those base miles first! Then, I'd say start by tracking your pace during your regular runs to see what pace you run comfortably. If you want to push faster than that, integrate some spadework in a way that sounds fun to you: fartleks/intervals on the road or trail based on time, or based on natural markers ("run hard to that tree," for instance) or head to the track once in a while, if that sounds fun to you.
I've tried running, tried run/walk and because of some autoimmune issues I found walking suits me better...in fact I walk 50k's and enjoy them. Running is fine if your body cooperates. I've learned what works best for me.
There are schools of thought for both, so I'd say do what feels good to you. I'd maybe start with ice, though, to reduce the inflammation. the heat helps blood circulate, so could alternate the two.
I think it depends on what you mean by "safest." Smooth surfaces like asphalt, treadmills and crushed gravel don't have obstacles that could increase the likelihood of an ankle sprain, but grass, trails, and dirt roads are easier on the joints, for sure. I guess if we look at that like a Venn diagram, crushed gravel or smooth dirt would be the safest. ;)
for you and your knee, I'd say find a smooth trail at first. And grass is a good option, if you can find grass without potholes. I'm remembering a nice grass park in Santa Barbara that I started back on after a doctor told me I was "done with sports" (at age 22) because of a low back problem. Doing very short runs (like, a couple minutes at a time) with walking interspersed nursed me back.
It started about 3 weeks before I did a half iron man. Since then it is about 4 weeks. So 7 altogether but I am sure that running the half iron didn't help
I know it's hard, but patience is your friend. Be sure to be extra kind to yourself while this is healing. Do something that makes you happy, or pick up a new hobby, that you normally wouldn't have time to do because of your running, maybe? When I had a foot thing that wouldn't go away, I took a creative writing class at CU Boulder. It's something I wouldn't have made time for otherwise. Didn't heal my foot, but gave me something else to focus on for a while.
My husband and and I took up running about a year and a half ago. We run 30-35 miles a week and have ran 13.1 miles on our own just to see if we could :) We have not joined any runs and are now deciding its time to give it a shot. We want to shoot for the half marathon and then the full. Should we continue same mileage while training? And what type of diet do you recommend when training,
For diet...I'd make sure you're getting enough protein in order to recover from your training runs. I also find sodium is important for recovery (not a basket of fries, necessarily, but a half a nuun tablet in water). Lots of vegetables and healthy grains, too.
Wow, you guys are awesome! If you were able to do 13.1 miles on your own it seems like you can keep doing what you're doing! If you want to do the race faster than you've done it on your own, I'd incorporate some spadework and some hills, but sounds like you two could enter a half marathon tomorrow and crush it!
I really believe in strength training (even just bodyweight, like planks, pushups, lunges--no weights) to stay healthy. And there are some great stretches and ways to utilize a foam roller in the book. Good to do overall body maintenance!
I’m recovering from knee surgery and was told if I started my running again, it might bring back my problem. In a nutshell, I was told I'd never run again, which is an unacceptable response. I presently bicycle 13 miles, swim, and when I'm feeling adventerous, I'll skate to whole foods for a snack (10 miles). My question is from your experience do you know of folks who have come back from knee surgery and, what was the time frame (6 mo or 1 year)? I know each person’s recovery is different, but I’m losing my mind and need to hear there’s hope for me.
I'm of the belief that there's always hope, no matter the circumstances. I have a friend, Dave Mackey, who lost his leg and is now running 100-milers on a prosthetic (I wrote a story about him for Runner's World). I'm not a doctor, but what kind of surgery did you have, and how did you injure it in the first place?
I had a type of gel inserted between my bone to create Cartlidge. I was bone on bone and needed the cushion. It wasn't an injury as much as over time my knee just kept hurting after a run. Scan's showed no broken kneecap or tear other than the loss of cartlidge.
So, Kara Goucher had a similar situation with her knees and is now running pain-free and racing. May wasn't all THAT long ago, but I bet it seems like it was. Are you strengthening muscles around your knee, like quads and hamstrings, calves? Seems like strengthening supporting muscles would take some strain off the knee...Also, I'd ask around for other opinions in your area (from docs) about what's a safe way to get back into running.
I did not lead with telling you I'm a cancer survivor (2x) since I don’t believe that disease defines me. Yes, to your strengthening muscle questions and I believe that helped get me back on my feet. But, thank you for the information and words of hope as I also believe that we are limitless.
As a two-time cancer survivor you have proven that you are limitless. I'm rooting for you to find a way back into running that works for your knee and brings you joy.
Also, what's your goal, meaning is it to finish, or to run a certain time? If you'd like to run a certain time, maybe getting to 22 or even 24 would be good, with enough time to recover before your race. Depends on your goals. If it's just to finish, I think your body will make it to 26 after having done 21 a number of times.
Any advice for healing a strained hamstring? i am about to lose my mind with waiting for it to heal. I am swimming and biking, icing and going to PT but it just isn't changing. Any advice would be greatly appreciated!!
I hear you on losing your mind! I am a grumpy person when I'm injured and can't use my body like I want to. Is your PT giving you exercises to do on your own, and do they approve of the swimming and biking? I think biking, in particular, uses the hamstrings...? Also, if you feel it while swimming, you could swim with a pull-buoy. And, have you tried aqua jogging? Not the same as running but can make you feel like you're running...
The doctor said biking is ok as long as it doesn't hurt while doing it and it doesn't. Neither does swimming. However I did try water running and that really bothered it. I think because when you are striding even in the water, it is using my hamstring. Thanks for saying that you are grumpy too when you are injured. It is the worst!! PT did give me exercises to do but I am not clear on how that helps?
I carry a dark cloud over my head when I'm injured and am VERY crabby, just ask my husband. :) I fully believe in PT-given exercises, and feel they make a HUGE difference. I do PT exercises almost every day to keep my hips in alignment, and I notice a big difference when I don't do them versus when I do.
Yes, i am not a happy person when i am injured. Thanks for acknowledging about doing PT exercises. One last question, i promise, any thought about using cbd oil or cream?
I am 68 and walk 3.5 miles per day as well as an hour at the gym of total body fitness. Every December I run a 15K for the Hot Chocolate run with not too much trouble. I also hike Rim 2 Rim in the Grand Canyon once a year. I don't train for either - I just go out and gut it out. I have added a 1/2 marathon to my bucket list. Do you think I can just do it - - or do I really need to do weekly training?
Wow, Barb, those are some amazing feats! I'd say training with actual running will help you feel better during your half-marathon, both during and after. Do you run the whole 15K with no run training? Or alternate running and walking?
Since a half marathon is more than twice as long as the 15K, I'd *think* you'd need to train with some running during your weeks, starting with a very conservative run-walk-run during one of your walking days...But then again, you seem like you can defy the odds of the human body! But yes, I'd incorporate some running into your weekly routine so your half marathon feels better while you're doing it. IF any aches or pains arise while you're run-training, back off and listen, though. Better to get to the starting line healthy.
I have been doing CrossFit for the last four years and if I keep myself regulated there with the proper weights for me, and do movements in proper alignment (with the coaches' help), it seems to really help keep me healthy for running. There are certain movements that reset my hips, which get out of alignment with too much running. My body prefers not to run back-to-back days very often. I try to do CrossFit, or CrossFit-like moves on my own (air squats, lunges, etc.) at least twice a week. Other days in the summer I swim laps because I love to swim outdoors. In the winter I skate ski and snowboard. I mix it up but love my running days. The other stuff keeps me healthy enough to feel good running.
I absolutely love the Dipsea race in Mill Valley, California. I think I've done it 9 times, starting in my 20s. It's a wild, historic, one-way, 7.4-mile trail running race from Mill Valley to Stinson Beach with staggered starts. (The older folks and kids start first, first one to the beach wins.)
As a much older runner, how many miles a week should I run to complete a half marathon. Right now, I’m attempting to get 20 miles a week. I run every other day.
I think it depends on when your race is, and how you're feeling each week, but 20 miles a week would be a good amount to get you fit enough. But: Is 20 miles/week standard for you? Or what amount per week have you been doing/were you doing before you signed up for the race?
My race is in September. It’s the first half put on by our race club in our hometown. I was only doing about 15 miles per week before. On my odd days, I try to work in stretches, leg work and weights.
I fully believe in your every-other-day method. I do that myself! I would add upper body weights (pushups, for instance) and core (pushups work for this, too, but also other core work). And really listen to your body. If your body doesn't want to do 20 miles a certain week, don't push it. Also, go from 15 one week to like, 16 or 17...gradual build.
I am signed up for the Marine Corps Marathon at the end of October. I’ve run 74 marathons in my life but it’s been four years since my last marathon in New York. I’ve been running for about 15 to 20 years but always been really slow. I am so afraid of the beat the bridge at Marine Corps and maintaining a 14 minute mile. I have been training really hard for the last six weeks and will continue to do so but I can’t even imagine going to the expense and all this training only to get swept up at mile 17. My longest run today is 10 miles and it didn’t go great. I am doing a walk run strategy one minute 30 seconds running and 30 seconds walking. Should I differ? Or keep training and do you have any suggestions?
Thanks, everyone! That was really fun! I hope you enjoy reading the book, as there are lots of insights on everything from finding the ideal time of day, location, and company to run (based on YOU as an individual), to how to find the best running shoe and how that can help your running, to how to manage various aches and pains, how to make sure running is NEVER boring, and more. The goal is to get the most out of running to ensure that you always love it. It's also a great gift book for all your friends who say they wish they loved running (like you do) but that they can't do it. (They can!) Here's to happy running! - lisa
Good morning everyone! I’ll get the ball rolling. Lisa, what inspired you to write the book?
I've talked to a lot of people over the years—my hair dresser, my friend's teenage kids, people at my CrossFit gym--who say things like they "wish" they could run, but aren't runners. I wanted to make running accessible and help people realize that there's a way to become a runner for each individual person. And a way to truly love it. There's no one prescribed entry into running (i.e.: running at 5am in split shorts isn't for everyone).
Good morning, Lisa. I'm training for a marathon at the end of September. I'm only able to get 21 miles then run out of gas. Everything I read says 20 is enough while training. That last 5 or 6 miles seems impossible. Any thoughts?
Thanks, Scott
I would a free that 20 is enough while training, especially if your goal is to finish...but is your goal a certain time? Also, having run 21 already in early August seems pretty far out from your end-of-September marathon...Have you been doing that a lot? Or just once?
This meant to say "I would agree" not "I would a free" ! :)
What keeps you motivated?
I truly LOVE the motion of running, the rhythm of my feet, my breath, etc. I love how it makes me feel both during, and after. I love how running makes my brain work differently than it does sitting at my desk--I have a lot of great ideas when I run! Also, I have been injured a lot over the years and so when I'm healthy enough to run, I consider it a gift. And my running is really what I feel like doing that day--a trail run is my go-to, as a nature-lover, and I don't wear a watch. But sometimes I like cranking out hard miles or being on the track. Depends on my mood. But generally, I crave being outdoors on rambling trails.
Good morning, I need a meal plan for running please . I need a before running something to eat or snack for energy & I’m always starving after a run or working. I’m trying to build endurance for a 1/2 marathon in October. Can you help me ?
Hi Ginger, I have a full nutrition chapter in the book with insights from nutritionists that could help guide you. But generally, before running, simple carbs like plain white toast or bagel or a banana can work (trial and error is key), and after a run, something with protein like eggs or a protein shake should help satiate. The protein will help your muscles recover from your run or workout, too. And hydrating well will help all of it!
I am about to prepare for the Marine Corps Marathon. I can use any advice I can get! I have been running for over 15 years but have never focused on pace. I have recently been focusing on increasing my distance but any tips regarding pace would be great.
I think increasing your distance first, without worrying about pace, is a great start. Get in all those base miles first! Then, I'd say start by tracking your pace during your regular runs to see what pace you run comfortably. If you want to push faster than that, integrate some spadework in a way that sounds fun to you: fartleks/intervals on the road or trail based on time, or based on natural markers ("run hard to that tree," for instance) or head to the track once in a while, if that sounds fun to you.
I've tried running, tried run/walk and because of some autoimmune issues I found walking suits me better...in fact I walk 50k's and enjoy them. Running is fine if your body cooperates. I've learned what works best for me.
I completely agree with you. Good for you for listening to your body and figuring out what works best for you!
After a run should you use a cold or hot compress on your joints?
There are schools of thought for both, so I'd say do what feels good to you. I'd maybe start with ice, though, to reduce the inflammation. the heat helps blood circulate, so could alternate the two.
What type of surface is safest to run on...asphalt, grass or dirt road?
I think it depends on what you mean by "safest." Smooth surfaces like asphalt, treadmills and crushed gravel don't have obstacles that could increase the likelihood of an ankle sprain, but grass, trails, and dirt roads are easier on the joints, for sure. I guess if we look at that like a Venn diagram, crushed gravel or smooth dirt would be the safest. ;)
Thanks, I will give trail runs a try when (not if) I start back up.
for you and your knee, I'd say find a smooth trail at first. And grass is a good option, if you can find grass without potholes. I'm remembering a nice grass park in Santa Barbara that I started back on after a doctor told me I was "done with sports" (at age 22) because of a low back problem. Doing very short runs (like, a couple minutes at a time) with walking interspersed nursed me back.
One more question, will my hamstring ever heal? i need to hear some positive news because i am so upset about it
I have had a strained hamstring before. I can't remember just how long it took to heal, but it did. Mine had to do with hip alignment.
YES, it will heal!!! How long has it been so far?
It started about 3 weeks before I did a half iron man. Since then it is about 4 weeks. So 7 altogether but I am sure that running the half iron didn't help
I know it's hard, but patience is your friend. Be sure to be extra kind to yourself while this is healing. Do something that makes you happy, or pick up a new hobby, that you normally wouldn't have time to do because of your running, maybe? When I had a foot thing that wouldn't go away, I took a creative writing class at CU Boulder. It's something I wouldn't have made time for otherwise. Didn't heal my foot, but gave me something else to focus on for a while.
Hello Lisa
My husband and and I took up running about a year and a half ago. We run 30-35 miles a week and have ran 13.1 miles on our own just to see if we could :) We have not joined any runs and are now deciding its time to give it a shot. We want to shoot for the half marathon and then the full. Should we continue same mileage while training? And what type of diet do you recommend when training,
For diet...I'd make sure you're getting enough protein in order to recover from your training runs. I also find sodium is important for recovery (not a basket of fries, necessarily, but a half a nuun tablet in water). Lots of vegetables and healthy grains, too.
Wow, you guys are awesome! If you were able to do 13.1 miles on your own it seems like you can keep doing what you're doing! If you want to do the race faster than you've done it on your own, I'd incorporate some spadework and some hills, but sounds like you two could enter a half marathon tomorrow and crush it!
Thanks, anything else we should incorporate while training besides running?
I really believe in strength training (even just bodyweight, like planks, pushups, lunges--no weights) to stay healthy. And there are some great stretches and ways to utilize a foam roller in the book. Good to do overall body maintenance!
I’m recovering from knee surgery and was told if I started my running again, it might bring back my problem. In a nutshell, I was told I'd never run again, which is an unacceptable response. I presently bicycle 13 miles, swim, and when I'm feeling adventerous, I'll skate to whole foods for a snack (10 miles). My question is from your experience do you know of folks who have come back from knee surgery and, what was the time frame (6 mo or 1 year)? I know each person’s recovery is different, but I’m losing my mind and need to hear there’s hope for me.
I'm of the belief that there's always hope, no matter the circumstances. I have a friend, Dave Mackey, who lost his leg and is now running 100-milers on a prosthetic (I wrote a story about him for Runner's World). I'm not a doctor, but what kind of surgery did you have, and how did you injure it in the first place?
I had a type of gel inserted between my bone to create Cartlidge. I was bone on bone and needed the cushion. It wasn't an injury as much as over time my knee just kept hurting after a run. Scan's showed no broken kneecap or tear other than the loss of cartlidge.
So, Kara Goucher had a similar situation with her knees and is now running pain-free and racing. May wasn't all THAT long ago, but I bet it seems like it was. Are you strengthening muscles around your knee, like quads and hamstrings, calves? Seems like strengthening supporting muscles would take some strain off the knee...Also, I'd ask around for other opinions in your area (from docs) about what's a safe way to get back into running.
I did not lead with telling you I'm a cancer survivor (2x) since I don’t believe that disease defines me. Yes, to your strengthening muscle questions and I believe that helped get me back on my feet. But, thank you for the information and words of hope as I also believe that we are limitless.
As a two-time cancer survivor you have proven that you are limitless. I'm rooting for you to find a way back into running that works for your knee and brings you joy.
I had surgery in May 2019
Yes, I have been running a lot. Several 18 to 21 mile long runs. I have done many half marathons, but this will be my first full.
You sound more than ready! Do you have a taper built into your plan? I am curious...what happens to you at mile 21 during your training runs?
Also, what's your goal, meaning is it to finish, or to run a certain time? If you'd like to run a certain time, maybe getting to 22 or even 24 would be good, with enough time to recover before your race. Depends on your goals. If it's just to finish, I think your body will make it to 26 after having done 21 a number of times.
Any advice for healing a strained hamstring? i am about to lose my mind with waiting for it to heal. I am swimming and biking, icing and going to PT but it just isn't changing. Any advice would be greatly appreciated!!
I hear you on losing your mind! I am a grumpy person when I'm injured and can't use my body like I want to. Is your PT giving you exercises to do on your own, and do they approve of the swimming and biking? I think biking, in particular, uses the hamstrings...? Also, if you feel it while swimming, you could swim with a pull-buoy. And, have you tried aqua jogging? Not the same as running but can make you feel like you're running...
The doctor said biking is ok as long as it doesn't hurt while doing it and it doesn't. Neither does swimming. However I did try water running and that really bothered it. I think because when you are striding even in the water, it is using my hamstring. Thanks for saying that you are grumpy too when you are injured. It is the worst!! PT did give me exercises to do but I am not clear on how that helps?
I carry a dark cloud over my head when I'm injured and am VERY crabby, just ask my husband. :) I fully believe in PT-given exercises, and feel they make a HUGE difference. I do PT exercises almost every day to keep my hips in alignment, and I notice a big difference when I don't do them versus when I do.
Yes, i am not a happy person when i am injured. Thanks for acknowledging about doing PT exercises. One last question, i promise, any thought about using cbd oil or cream?
I have heard really great things about both CBD oil and cream. Definitely worth a try!
I am 68 and walk 3.5 miles per day as well as an hour at the gym of total body fitness. Every December I run a 15K for the Hot Chocolate run with not too much trouble. I also hike Rim 2 Rim in the Grand Canyon once a year. I don't train for either - I just go out and gut it out. I have added a 1/2 marathon to my bucket list. Do you think I can just do it - - or do I really need to do weekly training?
Wow, Barb, those are some amazing feats! I'd say training with actual running will help you feel better during your half-marathon, both during and after. Do you run the whole 15K with no run training? Or alternate running and walking?
I find it's easier to just run it than walk and run!
Since a half marathon is more than twice as long as the 15K, I'd *think* you'd need to train with some running during your weeks, starting with a very conservative run-walk-run during one of your walking days...But then again, you seem like you can defy the odds of the human body! But yes, I'd incorporate some running into your weekly routine so your half marathon feels better while you're doing it. IF any aches or pains arise while you're run-training, back off and listen, though. Better to get to the starting line healthy.
Thank you - - I totally agree & appreciate your advice!
Good morning.. do you incorporate any weight training for your workouts and if so how often?
I have been doing CrossFit for the last four years and if I keep myself regulated there with the proper weights for me, and do movements in proper alignment (with the coaches' help), it seems to really help keep me healthy for running. There are certain movements that reset my hips, which get out of alignment with too much running. My body prefers not to run back-to-back days very often. I try to do CrossFit, or CrossFit-like moves on my own (air squats, lunges, etc.) at least twice a week. Other days in the summer I swim laps because I love to swim outdoors. In the winter I skate ski and snowboard. I mix it up but love my running days. The other stuff keeps me healthy enough to feel good running.
What is your favorite running event?
I absolutely love the Dipsea race in Mill Valley, California. I think I've done it 9 times, starting in my 20s. It's a wild, historic, one-way, 7.4-mile trail running race from Mill Valley to Stinson Beach with staggered starts. (The older folks and kids start first, first one to the beach wins.)
Just watched the video from this year's race! How FUN!! Looks like a tough one though!
SO fun. And tough! But fun. :)
As a much older runner, how many miles a week should I run to complete a half marathon. Right now, I’m attempting to get 20 miles a week. I run every other day.
I think it depends on when your race is, and how you're feeling each week, but 20 miles a week would be a good amount to get you fit enough. But: Is 20 miles/week standard for you? Or what amount per week have you been doing/were you doing before you signed up for the race?
My race is in September. It’s the first half put on by our race club in our hometown. I was only doing about 15 miles per week before. On my odd days, I try to work in stretches, leg work and weights.
I fully believe in your every-other-day method. I do that myself! I would add upper body weights (pushups, for instance) and core (pushups work for this, too, but also other core work). And really listen to your body. If your body doesn't want to do 20 miles a certain week, don't push it. Also, go from 15 one week to like, 16 or 17...gradual build.
Thank you for the advice.
I am signed up for the Marine Corps Marathon at the end of October. I’ve run 74 marathons in my life but it’s been four years since my last marathon in New York. I’ve been running for about 15 to 20 years but always been really slow. I am so afraid of the beat the bridge at Marine Corps and maintaining a 14 minute mile. I have been training really hard for the last six weeks and will continue to do so but I can’t even imagine going to the expense and all this training only to get swept up at mile 17. My longest run today is 10 miles and it didn’t go great. I am doing a walk run strategy one minute 30 seconds running and 30 seconds walking. Should I differ? Or keep training and do you have any suggestions?
Thanks, everyone! That was really fun! I hope you enjoy reading the book, as there are lots of insights on everything from finding the ideal time of day, location, and company to run (based on YOU as an individual), to how to find the best running shoe and how that can help your running, to how to manage various aches and pains, how to make sure running is NEVER boring, and more. The goal is to get the most out of running to ensure that you always love it. It's also a great gift book for all your friends who say they wish they loved running (like you do) but that they can't do it. (They can!) Here's to happy running! - lisa