What’s the best advice you’ve ever received on running, training or fitness in general? Or, what’s something you were told or believed about running for a long time, but later discovered was way off? — Terrell
P.S.: I’m away today, but I wanted to make sure our Friday chats didn’t get interrupted. I’m with you in spirit. 😊
or comment that the girl in white tights looks like she has a poop stain, my wife did that and then sharted herself after the race in the hotel room. Our friend was showering and come out to us cleaning up the "mess" we still laugh about it but not at stains on tights.
I was making fun of my bf for having a skidmark on his undies from going out drinking with my brother the night before when I was packing up to go home after my first marathon and then I ended up sharting myself on the drive home.I feel your wife's pain.It was karma.
Run the mile you're in. Have a "head" goal (finish time, pace, etc.) and a "heart" goal (run with joy, uplift those around you...) This really made a HUGE difference in my last marathon!!
Along the heart goal line (wow I love that concept), I’ve run several marathons and halves where I dedicated each mile to a different person or cause. Like people who have had a significant impact on my life or I’m burdened for. Ahead of time I write their names on the back of my bib (you could write them on your forearm). Then at each mile-marker I think about or pray for that person and think about memories, laughter, gratefulness things, how can I encourage them, etc etc. It keeps your mind on something besides the physical goal, pain, etc.
Love this advice. I started doing strength training at the beginning of this summer and was shocked at how much faster I got. Plus, it tends to help ward off injury.
Me too Gretchen. I joined a gym and think it is helping a lot. Speed hasn’t improved yet, but that is a separate issue due to a past surgery issue I am having. Overall it has just helped me feel more well-rounded in my physical fitness.
Yes. Weight-based strength training. There are actually a lot of cool strength exercises you can do that specifically help with running. Plus, doing all over weight training helps as well - especially core stuff.
I'm loving the strength training, and it's helping me to not get injured from all the repetitive motion running. My first half marathon i didn't do any strength training, and i ended up injuring my IT band and it took about 6 months to fully recover. Since then I worked in knee exercises and just general strength training workouts (BodyPump from 24 fitness classes are great) and KNOCK ON WOOD I haven't had an injury since!!! Gretchen, i'm curious what your favorite exercises are that specifically help with running? I'm always looking for new ones!! Thanks!
I really like box jumps and weighted box step ups, and you can't beat a good old-fashioned weighted squat. I do them on the cable machine and it's awesome. I also like this one that is super simple, this little video is the worst ever but it shows it - it's knee drivers but holding a weight. It actually really strengthens the glute of the leg you are standing on, while also improving balance, which is key for running. It looks like you are literally not doing anything and you really feel it the next day!
I'm glad you posted this information. I lift heavy weights and started to worry about my runs. I don't want the weight training to affect my runs and vice versa.
Best advice: Concentrate solely on the mile you are currently in. Don't worry about how many you've gone or how many you have to go, don't worry about the people in front of you or the people behind you. Think about only the mile you are in.
What I was told that turned out not to be true: It doesn't "count" if you don't run the entire thing. That was told to me by an elite runner (more elite than I, anyway) when I first started running, and it messed me up for years. Then I discovered my running club and they convinced me that that notion is bullsh*t.
I think the most shocking/good advice I give to people just starting long distance running is, you do NOT have to run the whole thing and you can still keep a steady pace.
Worst advice: "Don't run. You might get injured." I have been running since high school and it is very beneficial to my mental health. I've also never been injured (aside from a few occasional aches now and then. Knock on wood.) Someone also tried to tell me I should cut carbs. Not happening.
On my very first race, a 10K, I did this worn. I let adrenalin flow like crazy and ran my first faster than I had ever trained so I was really struggling towards the end. The good news is I run that same race every year (this Thanksgiving Day will be #5) and have improved each time. I learned my lesson.
Do a slow first mile cuz you’re tempted to charge out (don’t)
Trim your toenails the night before your race
Timed walk breaks are good (alaJeff Galloway)
When you get to the race, go to the porta-potty then immediately get back online to go again (those nerves will get you! You’ll probably need to go more than once!)
Worst: Being shamed by elite runners who think you have to run a certain time for it to count. One that was hard to shake was a columnist (or guest writer) from Runners’ World that complained that slow, mid- and back-of-the-pack runners are fooling themselves by calling themselves ”marathoners.” What a snob. How to ruin it for everyone else!!
I recently tried the Jeff Galloway method and boy it made a huge difference both mentally and in my heart rate. I was skeptical at first, but during a run in 90 degree weather the other day I decided to try it out and it works. I ran the total distance stronger and not a whole lot slower than I would have in 75 degree weather.
Jeff Galloway has an interval gadget that you can get. It lets you set the intervals how you want it (I.e. run 1 minute/walk 30 seconds) and if you want to beep/vibrate to prompt you. I love it!!
I still don't know how to do that...but this watch is pretty new. where do you find instructions? Now I'm just listening to my body but I can rationalize!
I just kept messing around with the buttons on the watch until something happened LOL! To set the interval pacing do the following: click upper right button, then click the lower left button to get to activity settings, click down to training, then hit edit for intervals and enter the amount of time you want to run and then hit the amount of time for rest. That's pretty much it.
That first mile thing is so true. I did that in a 10K this summer for what reason, who knows? But it was hot out and I paid for it the whole race. Ended up having to walk some which I never do, especially in a 10K, but it was that first mile or so that totally messed me up.
I like to start at the back of my "corral" or pace group. this causes me to run the first mile to 2 slower as I work my way through the group. I almost always go out too fast if I'm near the front.
My best friend introduced me to running and she died 3 months later. I am running a half marathon in all 50 states in her honor. I used to beat myself up about my time as I have gotten progressively slower. The best advice I received was from myself: Start celebrating your FINISH LINE and NOT your FINISH TIME!! I know my friend will be proud, especially since she knew how much I hate running! 20 more states to go!!! 🏃🏾♀️💨💨
Best advice: as you get older, you are allowed to set new PRs every five years. It's all about looking forward and achieving what you can TODAY, not what you did 10 years ago or even 5.
Joe Strummer from the clash has to be up there with worst training advise of all time.. Drink 10 pints of beer the night before the race and don't run a single step four weeks before the race. Who really knows if he ran the Paris marathon or not.
Mental approach is major. If you go into it with a negative mental approach you lose so much of the enjoyment . Remember your hard training and think positive about the run.
Best advice ever- get analyzed initially at your local running store for shoes. If I had followed this advice initially it would have saved me from a stress fracture and given me four more months of being able to run!
When I just started running marathons the nutrition science behind fueling during a race was super limited. I was told to only fuel one time during a full marathon. (Take one gel at the 13.1 mile mark) That was it. The nutrition emphasis was not there. I followed that advice for about five years. Looking back it was so silly and the worst advice ever! I do not know how I got through a race. The best advice I ever got was to to nutrition every 45 minutes or so. It works perfect for me.
Best advice from one of my prior coaches: Always have a mantra (or several). My coaches favorite mantras "Don't let ego overrule good judgment" In other words, if you are feeling a twinge, or possible injury, STOP running and ease back. Another great one "I don't mind so it don't matter". I repeat that during every one of my marathons when it gets particularly painful. :-)
Worst advice: You have to eat a substantial breakfast before long runs or you'll bonk. Nope. Not true. I'll puke, not bonk.
Best advice I've gotten so far was when I was in a mid-training funk. Lost my motivation and was just not into it. I'd been doing speed work and tempo runs, etc. My cousin said, just run. Just go out and run. You will do fine in your race because you've put in the work. But for now, just go run. She was right. It helped me remember why I love to run. And I did quite well in the race anyway!
Run your own race at your own pace. Yes, it's good to have goals, but also know it's an achievement no matter if your reach your goal or not. You are running for yourself and nobody else and plenty of people can't do what you do. Be proud!!
Worst advice: Add Gatorade to your water reservoir for an added shot of electrolytes for your race. BIG mistake! High fructose corn syrup is no bueno. Did not complete that 10k 😢
Best advice: Dont start a race too fast. Although everyone else is charging it, save it for the last half. Watch most people burn out quickly.
Your worst advice fits in with the best advice I've received: never try something new on race day. I try different fueling options on long runs to see what I can tolerate. (Also works with whether to eat, when to eat, and what to eat for breakfast on race day.)
Someday you're not going to be able to run anymore. Hopefully that day won't be for a long, long time. So embrace the pain and agony that comes with running. Someday you miss it.
Worst: Believe it or not, I don’t think I have ever gotten bad advice on running. Most of my friends don’t run, and the runners I meet usually provide good sound advice.
The best advice I received was in regards to increasing mileage. I worked with an inspiring run coach a few years ago - she started running halfs in her early 40's and at age 66 still runs several a year - told me to increase my weekly mileage by no more than 10% a week during training for whatever distance you're going for. I've stuck to this and have avoided a lot of injuries that my friends have endured by haphazardly increasing their mileage. Probably the worst advice I've been given - and not by the aforementioned coach - and it's more of a training habit than anything was to run the same number of miles on the same days on the same routes at the same pace for what seemed like forever! I was new to the area and wanted to join a running group. This group was near me and I joined....I learned that I need to research prospective running groups better!! I almost quit running because of this - they were so boring!!!!!!!!!!!!!!!!! And I was starting to regress in my fitness gains prior to joining with them!
Best- study the route in advance. Most halfs/fulls provide both a route map and, very importantly, an elevation map. This helps you know where you can economize or recover and where you’re going to have to expend more energy. If you can, tour the route the day before.
Worst (for me) - fuel/replace electrolyes along the way. I can’t tolerate either on a half marathon. Know your body and don’t feel you have to do something just because others recommend it.
Best all time advise...pace yourself!!! Recent and surprising advise...put on a little weight before a high altitude race so you have something to burn instead of muscle (a little bit opposite of the norm - right?) TOTALLY WORKED - NOT A BIT SORE!!!
best advice includes.. listen to your body, protect yourself at all times, hydrate. Worst includes ah keep going it won't kill you, why are you stretching/ warming up, use heat instead of ice.
I agree with most of what you said. I am curious about the heat versus ice comment. What is the negative part about ice? I had a wholistic practitioner tell me that ice is bad in specific situations. Maybe that is limited to injury and not recovery. That is why I ask for clarification.
Best advice - listen to your body!!! If you think you are sore, just take a day off! You can over train and hurt yourself. So if you need to take a day or even a week off just to let your body rest, that's fine. It's better than pushing yourself too far and getting injured - and they you're out for longer.
Worst advice......you know I don't think I've ever gotten any!
Best- the marathoners saying - don’t trust a fart after 5 miles.
I take 2 Imodium the night before a race or before a long run. LIFE CHANGING.
Amen sister
Great idea...I've never heard that!
or comment that the girl in white tights looks like she has a poop stain, my wife did that and then sharted herself after the race in the hotel room. Our friend was showering and come out to us cleaning up the "mess" we still laugh about it but not at stains on tights.
It is healthy to be able to laugh at our mistakes or mis-fortunes. Just not always fun at the time 😁
I was making fun of my bf for having a skidmark on his undies from going out drinking with my brother the night before when I was packing up to go home after my first marathon and then I ended up sharting myself on the drive home.I feel your wife's pain.It was karma.
Run the mile you're in. Have a "head" goal (finish time, pace, etc.) and a "heart" goal (run with joy, uplift those around you...) This really made a HUGE difference in my last marathon!!
Along the heart goal line (wow I love that concept), I’ve run several marathons and halves where I dedicated each mile to a different person or cause. Like people who have had a significant impact on my life or I’m burdened for. Ahead of time I write their names on the back of my bib (you could write them on your forearm). Then at each mile-marker I think about or pray for that person and think about memories, laughter, gratefulness things, how can I encourage them, etc etc. It keeps your mind on something besides the physical goal, pain, etc.
perfect, i lost a dear friend yesterday and i have a 5K sat to run in his honor. Great idea / advise.
UNBELIEVABLE...you are my hero
Very excellent idea! Thank you for sharing.
That's a super cool idea!
Thank you for sharing this. I'm going to use it at my next Spartan Race
Best advice: Add strength training, it will make you a better runner.
Love this advice. I started doing strength training at the beginning of this summer and was shocked at how much faster I got. Plus, it tends to help ward off injury.
Me too Gretchen. I joined a gym and think it is helping a lot. Speed hasn’t improved yet, but that is a separate issue due to a past surgery issue I am having. Overall it has just helped me feel more well-rounded in my physical fitness.
Strength training like cross training or actually lifting weights, etc?
I feel like running was much easier when I was alternating days with Les Mills Body pump.
Yes. Weight-based strength training. There are actually a lot of cool strength exercises you can do that specifically help with running. Plus, doing all over weight training helps as well - especially core stuff.
I'm loving the strength training, and it's helping me to not get injured from all the repetitive motion running. My first half marathon i didn't do any strength training, and i ended up injuring my IT band and it took about 6 months to fully recover. Since then I worked in knee exercises and just general strength training workouts (BodyPump from 24 fitness classes are great) and KNOCK ON WOOD I haven't had an injury since!!! Gretchen, i'm curious what your favorite exercises are that specifically help with running? I'm always looking for new ones!! Thanks!
I really like box jumps and weighted box step ups, and you can't beat a good old-fashioned weighted squat. I do them on the cable machine and it's awesome. I also like this one that is super simple, this little video is the worst ever but it shows it - it's knee drivers but holding a weight. It actually really strengthens the glute of the leg you are standing on, while also improving balance, which is key for running. It looks like you are literally not doing anything and you really feel it the next day!
I'm glad you posted this information. I lift heavy weights and started to worry about my runs. I don't want the weight training to affect my runs and vice versa.
So true! I added Orange Theory 3x a week to force myself to strength train and it is making me faster, and definitely a stronger runner.
Best advice: Concentrate solely on the mile you are currently in. Don't worry about how many you've gone or how many you have to go, don't worry about the people in front of you or the people behind you. Think about only the mile you are in.
What I was told that turned out not to be true: It doesn't "count" if you don't run the entire thing. That was told to me by an elite runner (more elite than I, anyway) when I first started running, and it messed me up for years. Then I discovered my running club and they convinced me that that notion is bullsh*t.
I think the most shocking/good advice I give to people just starting long distance running is, you do NOT have to run the whole thing and you can still keep a steady pace.
Great advice
I liked the same advice I got about run the mile your in. I feel like it helped me so much!
Push through the pain is the WORST advice I ever got.
Worst advice: "Don't run. You might get injured." I have been running since high school and it is very beneficial to my mental health. I've also never been injured (aside from a few occasional aches now and then. Knock on wood.) Someone also tried to tell me I should cut carbs. Not happening.
cut carbs...that's just crazy talk...
I am curious about the silent “A Reader.” Is the name supposed to be ironic? (He or she doesn’t read the posts, just blindly “thumbs up.)
The first mile can make or break your race. Don't rush it- let it come to you! (Thank you Joel Fors, running Superman)
On my very first race, a 10K, I did this worn. I let adrenalin flow like crazy and ran my first faster than I had ever trained so I was really struggling towards the end. The good news is I run that same race every year (this Thanksgiving Day will be #5) and have improved each time. I learned my lesson.
i freaking LOVE this.
Most definitely.
Best:
Do a slow first mile cuz you’re tempted to charge out (don’t)
Trim your toenails the night before your race
Timed walk breaks are good (alaJeff Galloway)
When you get to the race, go to the porta-potty then immediately get back online to go again (those nerves will get you! You’ll probably need to go more than once!)
Worst: Being shamed by elite runners who think you have to run a certain time for it to count. One that was hard to shake was a columnist (or guest writer) from Runners’ World that complained that slow, mid- and back-of-the-pack runners are fooling themselves by calling themselves ”marathoners.” What a snob. How to ruin it for everyone else!!
I recently tried the Jeff Galloway method and boy it made a huge difference both mentally and in my heart rate. I was skeptical at first, but during a run in 90 degree weather the other day I decided to try it out and it works. I ran the total distance stronger and not a whole lot slower than I would have in 75 degree weather.
Jeff Galloway has an interval gadget that you can get. It lets you set the intervals how you want it (I.e. run 1 minute/walk 30 seconds) and if you want to beep/vibrate to prompt you. I love it!!
I saw that on his website. I finally figured out how to get my garmin to do the same thing. It only took me a few days to figure it out! LOL!
I still don't know how to do that...but this watch is pretty new. where do you find instructions? Now I'm just listening to my body but I can rationalize!
I just kept messing around with the buttons on the watch until something happened LOL! To set the interval pacing do the following: click upper right button, then click the lower left button to get to activity settings, click down to training, then hit edit for intervals and enter the amount of time you want to run and then hit the amount of time for rest. That's pretty much it.
Ugh yeah what a snob! So true on that first mile. And trim toenails always! Long training runs will get ya too!
That first mile thing is so true. I did that in a 10K this summer for what reason, who knows? But it was hot out and I paid for it the whole race. Ended up having to walk some which I never do, especially in a 10K, but it was that first mile or so that totally messed me up.
I like to start at the back of my "corral" or pace group. this causes me to run the first mile to 2 slower as I work my way through the group. I almost always go out too fast if I'm near the front.
My best friend introduced me to running and she died 3 months later. I am running a half marathon in all 50 states in her honor. I used to beat myself up about my time as I have gotten progressively slower. The best advice I received was from myself: Start celebrating your FINISH LINE and NOT your FINISH TIME!! I know my friend will be proud, especially since she knew how much I hate running! 20 more states to go!!! 🏃🏾♀️💨💨
Best advice: as you get older, you are allowed to set new PRs every five years. It's all about looking forward and achieving what you can TODAY, not what you did 10 years ago or even 5.
This one is so hard for me! I'm stubborn and I don't FEEL 49, so I want to run like I did 10 years ago... But great advice.
Yep. If you feel you must compete with your 30-years ago self, use age grading instead of actual time comparison.
Best advice: Invest in a foam roller.
YES
How very important recovery time is, how real and common overtraining is
Joe Strummer from the clash has to be up there with worst training advise of all time.. Drink 10 pints of beer the night before the race and don't run a single step four weeks before the race. Who really knows if he ran the Paris marathon or not.
Mental approach is major. If you go into it with a negative mental approach you lose so much of the enjoyment . Remember your hard training and think positive about the run.
“Pull the rope” going uphill...run the tangents...and smile
Best advice was my NCO telling me to keep my torso straight on and not side to side. That helped with breathing, muscle strain, and speed
Best advice: run from your hips, not your knees.
Worst advice: You need to give up running (30+ years ago, I didn't listen)
When you're on a hilly route, just remember what goes up must come down.
That is essentially my mantra during races!
worst advice- keep running and training through shin splints
Best advice ever- get analyzed initially at your local running store for shoes. If I had followed this advice initially it would have saved me from a stress fracture and given me four more months of being able to run!
When I just started running marathons the nutrition science behind fueling during a race was super limited. I was told to only fuel one time during a full marathon. (Take one gel at the 13.1 mile mark) That was it. The nutrition emphasis was not there. I followed that advice for about five years. Looking back it was so silly and the worst advice ever! I do not know how I got through a race. The best advice I ever got was to to nutrition every 45 minutes or so. It works perfect for me.
Best advice from one of my prior coaches: Always have a mantra (or several). My coaches favorite mantras "Don't let ego overrule good judgment" In other words, if you are feeling a twinge, or possible injury, STOP running and ease back. Another great one "I don't mind so it don't matter". I repeat that during every one of my marathons when it gets particularly painful. :-)
Worst advice: You have to eat a substantial breakfast before long runs or you'll bonk. Nope. Not true. I'll puke, not bonk.
Best advice I've gotten so far was when I was in a mid-training funk. Lost my motivation and was just not into it. I'd been doing speed work and tempo runs, etc. My cousin said, just run. Just go out and run. You will do fine in your race because you've put in the work. But for now, just go run. She was right. It helped me remember why I love to run. And I did quite well in the race anyway!
Best Advise: Listen to your body and focus on one mile at a time.
Run your own race at your own pace. Yes, it's good to have goals, but also know it's an achievement no matter if your reach your goal or not. You are running for yourself and nobody else and plenty of people can't do what you do. Be proud!!
Worst advice: Add Gatorade to your water reservoir for an added shot of electrolytes for your race. BIG mistake! High fructose corn syrup is no bueno. Did not complete that 10k 😢
Best advice: Dont start a race too fast. Although everyone else is charging it, save it for the last half. Watch most people burn out quickly.
Your worst advice fits in with the best advice I've received: never try something new on race day. I try different fueling options on long runs to see what I can tolerate. (Also works with whether to eat, when to eat, and what to eat for breakfast on race day.)
Best: Slow down. Bestest: You should try running for exercise. Worst: Hot bath after a long run.
Someday you're not going to be able to run anymore. Hopefully that day won't be for a long, long time. So embrace the pain and agony that comes with running. Someday you miss it.
Keep moving.
Run with a smile
That helps so much, too! Running is all about relaxation. Smiling relaxes the muscles in your face and body. :)
Best - negative splits.
Best: Run your own race
Worst: Believe it or not, I don’t think I have ever gotten bad advice on running. Most of my friends don’t run, and the runners I meet usually provide good sound advice.
“You’ll wreck your knees if you run”. Worst advice. Best advice- don’t be a fool at the start of a race. Don’t be a coward at the end.
The best advice I received was in regards to increasing mileage. I worked with an inspiring run coach a few years ago - she started running halfs in her early 40's and at age 66 still runs several a year - told me to increase my weekly mileage by no more than 10% a week during training for whatever distance you're going for. I've stuck to this and have avoided a lot of injuries that my friends have endured by haphazardly increasing their mileage. Probably the worst advice I've been given - and not by the aforementioned coach - and it's more of a training habit than anything was to run the same number of miles on the same days on the same routes at the same pace for what seemed like forever! I was new to the area and wanted to join a running group. This group was near me and I joined....I learned that I need to research prospective running groups better!! I almost quit running because of this - they were so boring!!!!!!!!!!!!!!!!! And I was starting to regress in my fitness gains prior to joining with them!
Best- study the route in advance. Most halfs/fulls provide both a route map and, very importantly, an elevation map. This helps you know where you can economize or recover and where you’re going to have to expend more energy. If you can, tour the route the day before.
Worst (for me) - fuel/replace electrolyes along the way. I can’t tolerate either on a half marathon. Know your body and don’t feel you have to do something just because others recommend it.
Best all time advise...pace yourself!!! Recent and surprising advise...put on a little weight before a high altitude race so you have something to burn instead of muscle (a little bit opposite of the norm - right?) TOTALLY WORKED - NOT A BIT SORE!!!
best advice includes.. listen to your body, protect yourself at all times, hydrate. Worst includes ah keep going it won't kill you, why are you stretching/ warming up, use heat instead of ice.
I agree with most of what you said. I am curious about the heat versus ice comment. What is the negative part about ice? I had a wholistic practitioner tell me that ice is bad in specific situations. Maybe that is limited to injury and not recovery. That is why I ask for clarification.
nothing at all negative about ice. I was told heat was better and that is just bad advise. Ice baths are the bomb dot com.
Gotcha. Thanks for the clarification.
Best advice - listen to your body!!! If you think you are sore, just take a day off! You can over train and hurt yourself. So if you need to take a day or even a week off just to let your body rest, that's fine. It's better than pushing yourself too far and getting injured - and they you're out for longer.
Worst advice......you know I don't think I've ever gotten any!
The importance of hydration
Slow down - you're going too fast.
If you drink water while playing any sport or jogging you will get a stomachache.