A thought occurred to me the other day: I’ve been writing this newsletter for seven years now, and we’ve been having our regular Friday chats for the past few years here in this space, and never once have I given you all the chance to ask me anything.
So — especially given that it’s the middle of the summer and there’s not a whole lot going on — I thought I’d throw this out there: is there anything you’d like to ask me?
About running, training, races, books I read for the newsletter, writing a newsletter, Substack, etc. — feel free to ask anything at all 😃 — Terrell
Today I walked and ran 7 miles.!!! Longest ever. In 88 degree’s and 90% incline . It took me 2hrs but the fact is I completed what I set out to do. I did get a bit lost for about 1/2 mile lol
My goal is to cross that finish line at Bird in hand 1/2 Sept and under 4 hrs 🙏🙏
I am a walker, not a runner. The half marathons I've accomplished were in my hometown & all big races with around 40,000 participants. Are there races that discourage walkers? I'm looking to do some in other cities.
THANK YOU THANK YOU ALL!!! All your expert advice and it worked !!! I can’t believe it !!! I did what you all said as a con census . Disregard time . Focus on form , breathing and mind over matter . I RAN STRAIGHT FOR 2 FULL MILES!!! I actually felt like I was running faster . (Very slow 28.5 minutes ). 😩 However , after the struggle of that first .9 miles , my breathing improved for sure !!!! Thank you 🙏
Hi Meli ! That’s great information .! I will certainly be using all this advice . Makes total sense more we open up lung expansion more capacity for oxygen consumption . I have tried many breathing techniques also. Thank you 🙏
For some reason, I almost always get going around 11:20 AM. Chores are done and it gives me time for my body to wake up. Now that I'm a bit older (75+) I walk/run for around a mile, then get up to cruising speed. Usually I'm out for 1.5 hours and do stretches after that. I'll never make an early morning runner! :)
I met a runner Betty at Bird in hand last Sept . I did 5k she did both 5k then next day 1/2 . She was over 62 years old . She really inspired me and encouraged me to do the 1/2 this year . This community is so non judgmental and encouraging it was such a blessing . Then I came across Mr Terrell blogs somehow . GOD send. I don’t use social media or even have a TV lol . Thanks everyone this is so encouraging
You’re not missing anything worthwhile, by not having a TV. When I was little, my grandma called it the “Boob Tube.”😂 Still applies today, because I have family people who all they do is sit there, surfing around channels till they find something, and then fast forward through parts they don’t like. Golly. The one major pet peeve I have in my life is wasting time. I’m guilty, too, but dang, it makes me mad, because we all have a certain amount of time on this earth, and that’s it. I think we should do more thinking, more action, and less vegetating like that. 😁
Thank you Mary ! I think when I cross that finish line at the 1/2 I will say I’m a runner lol . I do love it just being able to be outside is what I love also . Just sneakers good weather and go lol
Dave 58?? You all are amazing !! GOD bless you all !! Yes I can’t wait to post that I crossed the finish line at the 1/2 . Didn’t get lost lol and under 4hrs . 3 would be a blessing . Yes I know my limitations !! Thank you 🙏
Actually I use the in through the nose and out through the mouth as much as possible during long runs. This is as much to try any control the speed of my breathing to stave off being winded. I also use breathe right strips to keep my nasal passages open.
This is a question for all runners... While running, do you breathe through your mouth or nose? I've got bad allergies and even though I try, I end up breathing through my mouth... Also, nose sprays don't help...
I breathe through my nose exclusively. I read the James Nestor book Breath that was mentioned earlier. That said, I took me a long time to get there. I alternated between nose and mouth and slowly worked my way up to all nose. Also, I will take a sudafed on occasion if my allergies are bothering me a lot. But one thing that I’ve found is that the more I breathe through my nose, the less the allergies crop up. But like I said, it takes a while - I think it was probably a year or so for me.
Hey there Neal! My first half marathon was here in Atlanta, the old ING Atlanta Half (that later became the Publix Half), run in March. My favorite one is probably a tie between the San Francisco Half and a smaller race here where I live, the Silver Comet Trail Half in Mableton, just outside Atlanta. It's run in the fall on an old railroad bed (now a paved trail), and the leaves on the trees are just beautiful here that time of year. And San Francisco is, of course, amazing -- you run back and forth across the Golden Gate Bridge and finish in Golden Gate Park. It was awesome.
First was Philadelphia Half-Marathon (rock n' roll, I think). Favorite was Orange County Marathon, but mostly because I was part of "Team Jake", a fundraiser for cerebral palsy research in honor of Jake Ryan, who died from complications of. Such great spirit on that day...
I have never thought to breath through my nose on purpose. I have been running for almost 50 years, 9 marathons, and one 50 miler. Do what comes natural.
I started running a year and a half ago during Covid, mostly treadmill, but I have been running more outside since spring this year. I ran the Pisgah Farms & Furlongs Half-Mare-athon (through three horse farms) in Versailles, Ky in June and didn’t embarrass myself. I keep reading that runners should breathe through their noses and not their mouths during long runs. I have tried this for months, but it has not gotten easier, and I end up breathing through my mouth. After a short period, I begin feeling like I am drowning and have to take breath through my mouth. Is there a key to making the transformation to a nose-breather? Or is it that important? Thank you.
What I gathered from reading that book is that it would be great if we could train ourselves to breathe through our noses as much of the time as possible when we're at rest. I didn't think it applied to when we exert ourselves, like when we run. Like you, I've tried breathing only through my nose when I run and it's hard (basically impossible) for me too. But I do try, whenever I think of it, to breathe through my nose when I'm at a desk or just walking around.
So I say, breathe however is natural to you when you're running, and try to incorporate more nose-breathing when you're not exerting yourself. (That's what I'm doing, anyway.) Hope that helps!
Do you think that anyone will eventually beat the 2 hour marathon barrier besides Kipchoge, and also why do you think Kipchoge is still running so well even when he is so old? Also do you think Jacob ingebrigtsen will eventually break the world record for the mile/1500?
The reason is, Kipchoge isn't human...LOL... He did it on a flat course and had pacers breaking the wind in front of him... also on the lead truck it displayed the time... All that being said, it was a superhuman feat and best to your other question... the two hour record will eventually be broken. I have 3 pair of Nike Zoom X Alfalfa sneakers... they make the fastest i've been in 10 years... WORTH EVERY PENNY! Okay... call me vain
Great question, Timothy! Kipchoge, I think, is one of those all-time great athletes, like Tiger Woods, Muhammad Ali and Michael Jordan, or Michael Phelps. He clearly lives his life in such a way that's conducive to staying at a very high level of athleticism, with all the training he does in Kenya. I saw an interesting item recently, an interview Roger Bannister gave years ago, in which he said that records are made to be broken, and theoretically there's no bar to someone else breaking that record. Who do you think might break it?
As for Jacob Ingebrigtsen, also a great question! I think the mile record is still held by Hicham El Guerrouj, who set it back in 1999 -- that's a long time ago! Kinda crazy that no one else has broken it since then. But then again... who knows? Again, what do you think?
Being new to running . I find it difficult to run the full 3.1 miles. I can walk briskly forever . However , that first full mile , I find difficulty getting my breathing under control . I have to take many walks in between . I have completed 2 5k. Been jogging / running for almost a year . I love the feeling of accomplishment after any type of run/ jog. I lift weights and play ice hockey . My goal is to do a half at Bird in hand Lancaster . Even if I have to walk some . It’s my breathing I find difficult and frustrating . I tried the run 1 min walk 1 min . Any other suggestions ? I’m amazed at all the people on here that run all these miles with ease . Thank you 🙏
Dawn, I'm you! I started running seriously about three years ago (I was 53). I ran a little cross country in HS, but didn't like it and I wasn't good at it. I also have trouble with my first mile or 2. My breathing was a big reason why I didn't like running (I started very slowly and built my way up and now, I only struggle with breathing when I really push myself). My typical pace, when I train is between 11:30-13:30 depending on how hilly the terrain is and how far I run (I'm faster in races, but not by much). Before running, I had been doing different types of aerobic workouts and weight training, and I could walk/hike FOREVER! But running was just different. Now, 3 marathons and 3 half marathons later, I LOVE running, and I consider myself a runner despite my slow pace! You got this! Good luck on your Half Marathon. It sounds amazing!
Dawn, I have also found that running is a whole different ball game than other exercise/sports I do. I discovered by accident, then later through research, that my warm up should include about 1/2 mile of brisk walking after dynamic stretching. My whole body felt better from the start of the run once I added the walking. Maybe that won't be directly related to your breathing issue, but it goes to show that there is a lot more to running well than just the leg work. You have so many good suggestions in this newsletter that I'm sure you'll find the right one(s). And as Steve said below, your body will adjust. As long as you're enjoying it, you'll keep at it, and the rest will take care of itself. Good luck!
Instead of focusing on your breathing or pace or distance, try thinking about your form. I was struggling to break the 3-4 mile mark myself (and running 11.5-12 min miles) until I listened to a podcast (Feel Better, Live More) that talked about the host training for the London Marathon. I started with something very simple which was focusing my whole run on aligning my spine, especially neck and head vertically rather than leaning forward a bit which we are prone to do. It was astounding to me how much more energy I had and how much easier the breathing became. I went on to figure out other “form” corrections I needed to make to reduce the burden on my body. I’ve practiced yoga for years and thought I had good posture in general but what I found is that we all have different ways we hold our body doing different activities. Some helpful, some counterproductive. Maybe something like this is at play for you too. Cardio at the gym is with good form for that activity but how you’re positioning your body for running may not be as good for you and your breathing.
Don't worry, you will get there... your body will learn to adjust so don't get frustrated... you sound like you're in shape and that's half the battle...
I thought I was in great shape until I started running and cross fit training 😩. You all should come to Lancaster this Sept for the 1/2. Wouldn’t that be awesome
Started doing half marathons at 58 … for the camaraderie, the exercise, and the medals & t-shirts. Jogging/walking is OK … all that’s required is getting across the finish line and having a good time. My philosophy is “Ya haft a know your limitations “! For me, it’s just being there that’s most important.
Dawn, I didn’t start running till I was in my 50’s, and I hear you. The breathing thing nearly knocked me out at the beginning, and I hated running because of it. But—when I made myself go to the track 3 times a week and run for about 30 minutes the best I could without stopping—didn’t matter if it was slow at the beginning, because I had the motions down—eventually I got a little faster, and at the same time it became easier to control the breathing. Sometimes I would throw in one day just to do a few short sprints and walk-backs, on one side of the track. It seemed like it took me a month of this discipline till I got over some kind of hump. All of a sudden I realized I could go upstairs and not be winded. Or I could trot across a parking lot to retrieve my husband’s glasses from the car, and not be out of breath. Your body will adjust, no matter how old! :)
That’s amazing !!!! I’m 52. It is frustrating when I can be on a stair master lift weights and play ice hockey but can’t run 3 straight miles without being winded or getting a cramp . I’m also an RN so adds to frustration . I really love to run . I am so blessed for Mr Johnson’s blog . Thank you Theresa that’s encouraging to me
I hear you, Dawn! When did you start running, if I may ask? If there is one available where you live, I would strongly encourage you to join a running group in your local area that does the Galloway method of training, they can really help you, starting at a beginner level. Also, have you talked with your doctor? That can be a really good place to start, as they will have suggestions for getting to the next level with running. How is the farthest/longest you've walked, by the way?
Hi! I ran cross country in college for few months . Then started last May again . I do it for the love of it not competition . Longest I walk is hills 7-8 miles at once . then few more later in evening . I can do hours of cardio at gym . So this is why I’m frustrated . Once I get past mile I feel ok . My Dr just says do what I enjoy lol . I am 52. So I wouldn’t call myself a runner but I do love 5k and I do them in Lancaster county PA all hills . I’m not sure I could keep up with a running group yet . My fastest mile is 11.5-12 min ( that’s like a turtle for you all lol ). Bird in hand is an amazing 5k and 1/2 . My goal is to finish under 4 hrs . I know I am unable to run the entire 13 . I will take your advice and look into running groups . I just love to run and feel proud of myself at my age to do any type of running . I appreciate your feedback .!
I’m 65, and as stated above, never ran till I got into my 50’s. I’ve accumulated over 25 half marathon medals, because that is the distance that challenges me just right, without getting me to “fanatic” level, like the one full marathon I did. Never again. My average speed any time I go out these days no matter the distance, is 11 minutes 30 seconds, and I’m ok with that. I’ve run with running groups in the beginning, just like I rode with a cycling group in the beginning. And that was ok while I was learning, because I knew nothing. As time went on, and I felt more confident, I realized that I preferred going out alone. But that’s me. So I run with my Vipertek stun gun these days, just in case. Never had to use it except once, to scare away an angry mockingbird who was dive-bombing me on the road. :)
Theresa that’s incredible !!! Thank you for sharing !! I just want to complete the Bird in Hand Lancaster PA 1/2 it’s amazing and the farms and fields . Like heaven
My goal is the 1/2 at Bird in hand in Lancaster Pa. I started with doing 2 -5k my times were awful 42 and 39 minutes . I thought it was a good way to train for the 1/2. I did read up on the Galloway . Once I start running I don’t like to stop and walk for a minute . After first mile I feel petty good. I thought 1st mile of running should be the easiest not Vice versa 😂
Honestly, that's my experience very often too. Last week I was at the beach with my family and I went on a couple of 3- to 4-mile runs. Both days, the first half-mile to mile of my runs were the hardest -- after that, it felt easier and I felt stronger. Running can be really counterintuitive that way! Also, I don't think 11-minute miles are slow. Our perceptions can be really skewed by what we see on social media, especially. That's the pace the majority of runners run, I'd imagine.
Now that’s encouraging to hear that !!!!! Thank you . Today I am trying to do 2 straight miles when if it is very slow . Just steady pace with no walks .
Dawn, I've read all of your responses and I think you're just fine...really nailing it! Don't be so hard on yourself! I've called myself a runner since I was 14 years old. I ran competitively in high school and college and a bit after college. I'm 41 now and I mostly run for stress relief and maintaining fitness. On most days, I feel sluggish and heavy the first 30 minutes until all of my body parts warm up. Some days its less time. That's the thing about running: you just never know how you're going to feel until you get out there. Also consider the time of year: summer running is challenging for even the best and most fit atheletes. This heat and humidity will wreak havoc on all of your systems. Keep up your great effort and one day everything just click for you! (look forward to the Fall!)
Do you think it's considered rude or antisocial to not allow comments for an entire Substack newsletter? Or just generally a bad idea even if most people wouldn't care? Allowing comments seems fairly universal for Substack, and I enjoy that as a reader. But as a writer thinking of finally starting my own newsletter, I'm worried that moderating and responding to comments might feel stressful or time consuming in the way that social media can, even with a relatively small number of subscribers. And yes, the meta and irony of asking this as a comment on Substack...
Hi Mark! I don't think it's rude or antisocial, necessarily, not to offer comments. They are such a common part of most Substack newsletters that I think an explanation at the end of your posts might be a good idea.
I can really only share my experience, which has been almost universally positive -- yes, there have been a handful of people who've behaved in a troll-ish way here and there, but that's been like 0.00001% of the people who've commented on my newsletter. (And, Substack gives you an easy way to delete their comments and ban them.)
I think the community features are what make Substack so unique -- they're truly the "killer app" of writing on Substack, I think. Plus, they make it so much more fun than writing purely by yourself. They turn it into a conversation -- good, rich, interesting and fruitful conversation -- than I've found anywhere else.
Goodmorning, thanks for posing this question. Have you ever begun to train for a consecutive full marathon, gotten into the training, and decided that perhaps you needed to wait until next season, or just had doubts/motivation issues? Or fatigue issues, too much going on in your personal life, etc.
November will be my third marathon, having run one October 2021 (and a half in Nov. 2021) and another in May 2022. I want to do a major race this fall, and was planning for Philly 26.2, but even as I went through over a month of recovery, I am still not certain that I feel up to going through the rigor of the full marathon distance again in November. I don't mind the training, in fact training in the fall I think is the best time of year, but I'm not sure about that race distance 3x in a 13 month period. And being a perfectionist, of course I'm beating myself up over my doubts and perceived lack of dedication.
Read Terrell’s comments … let me add … do the races you’re most comfortable with. My 107th 1/2 is in two weeks … I’ve only done one full … like our family doctor says, “the 2nd 13 miles aren’t worth it!
Hi Caroline! I do think three marathons in a 13-month period is a lot, though I once ran two full marathons in about a 10-month period. However, I was 26 years old, with a job that wasn't very demanding (and so allowed me plenty of time to train). You'll see lots of different advice when you search the web -- some coaches think it's fine, some coaches caution you strongly against doing it. So it's understandable there's confusion around this!
First of all, if I can do anything to allay your doubts about your dedication, just look -- you've already run two fulls and one half since last fall. That's AMAZING! That shows more dedication than most any human has!! Seriously, it's something you should be very, very proud of.
I think doubts are perfectly natural, we all have them. If you didn't, you'd be a machine, not a human. The thing I always say is, err on the side of enjoyment -- there's a difference between sucking the marrow out of life and choking on the bone, if that makes any sense. If this turns into a slog, or something you don't enjoy, and you're pushing yourself as a way of punishing yourself, then it can drift into something that isn't healthy. It should be something that brings you joy and fun, and if it doesn't, that's probably a great sign it's time to take a break. There are so many ways for us to move our bodies -- walking, yoga, kayaking, playing a team sport, etc. Given all that, what do you think?
Is there anything that you really care about (in an enthusiastic and sometimes deeply nerdy way) that you've never properly written about in this newsletter?
Really good question, Mike! I'm always a little nervous about venturing too far afield of the subject area of running, health, fitness, etc. (though I do on occasion, like this week). Maybe it's purely a self-imposed limitation that I shouldn't worry about. But something I do find fascinating are the kinds of little cultures around the world that lead to longevity and better health, in every way, which I feel like I scratched the surface of in my recent posts about the book 'The Blue Zones' -- I'd love to do a deeper dive into those and just see where they lead.
This topic is also an interest of mine. We recently watched a Yes Theory video on YouTube and they spent a few days in Sardinia. It’s an entertaining video on the subject.
Today I walked and ran 7 miles.!!! Longest ever. In 88 degree’s and 90% incline . It took me 2hrs but the fact is I completed what I set out to do. I did get a bit lost for about 1/2 mile lol
My goal is to cross that finish line at Bird in hand 1/2 Sept and under 4 hrs 🙏🙏
Thats determination. Good for you.
Great idea. Here’s a question: what the top three races on your bucket list, if you have one?
And/or, which three races would you do again in a heartbeat (given the fitness and circumstances aligned)?
I am a walker, not a runner. The half marathons I've accomplished were in my hometown & all big races with around 40,000 participants. Are there races that discourage walkers? I'm looking to do some in other cities.
THANK YOU THANK YOU ALL!!! All your expert advice and it worked !!! I can’t believe it !!! I did what you all said as a con census . Disregard time . Focus on form , breathing and mind over matter . I RAN STRAIGHT FOR 2 FULL MILES!!! I actually felt like I was running faster . (Very slow 28.5 minutes ). 😩 However , after the struggle of that first .9 miles , my breathing improved for sure !!!! Thank you 🙏
I’m SO glad to hear this , Dawn! This makes me so happy 👏
Thank you Ruth . I always walk first before I run . I will stretch more thank you 🙏
Hi Meli ! That’s great information .! I will certainly be using all this advice . Makes total sense more we open up lung expansion more capacity for oxygen consumption . I have tried many breathing techniques also. Thank you 🙏
Silly question. . .are you an early morning runner? I am a "whenever I have time and when the spirit moves me." Just wondering. . . ?
Hi ! Same here . I run when I can . I prefer morning or early evening
For some reason, I almost always get going around 11:20 AM. Chores are done and it gives me time for my body to wake up. Now that I'm a bit older (75+) I walk/run for around a mile, then get up to cruising speed. Usually I'm out for 1.5 hours and do stretches after that. I'll never make an early morning runner! :)
75+ YOU ARE INCREDIBLE WOW!! How long have you been running ?
Only for 13 years. I started in 2009 when I was a little over 62 years old. Aiming for another Half in November if the Gods are willing!
I met a runner Betty at Bird in hand last Sept . I did 5k she did both 5k then next day 1/2 . She was over 62 years old . She really inspired me and encouraged me to do the 1/2 this year . This community is so non judgmental and encouraging it was such a blessing . Then I came across Mr Terrell blogs somehow . GOD send. I don’t use social media or even have a TV lol . Thanks everyone this is so encouraging
You’re not missing anything worthwhile, by not having a TV. When I was little, my grandma called it the “Boob Tube.”😂 Still applies today, because I have family people who all they do is sit there, surfing around channels till they find something, and then fast forward through parts they don’t like. Golly. The one major pet peeve I have in my life is wasting time. I’m guilty, too, but dang, it makes me mad, because we all have a certain amount of time on this earth, and that’s it. I think we should do more thinking, more action, and less vegetating like that. 😁
Thank you Mary ! I think when I cross that finish line at the 1/2 I will say I’m a runner lol . I do love it just being able to be outside is what I love also . Just sneakers good weather and go lol
Dave 58?? You all are amazing !! GOD bless you all !! Yes I can’t wait to post that I crossed the finish line at the 1/2 . Didn’t get lost lol and under 4hrs . 3 would be a blessing . Yes I know my limitations !! Thank you 🙏
Actually I use the in through the nose and out through the mouth as much as possible during long runs. This is as much to try any control the speed of my breathing to stave off being winded. I also use breathe right strips to keep my nasal passages open.
This is a question for all runners... While running, do you breathe through your mouth or nose? I've got bad allergies and even though I try, I end up breathing through my mouth... Also, nose sprays don't help...
I breathe through my nose exclusively. I read the James Nestor book Breath that was mentioned earlier. That said, I took me a long time to get there. I alternated between nose and mouth and slowly worked my way up to all nose. Also, I will take a sudafed on occasion if my allergies are bothering me a lot. But one thing that I’ve found is that the more I breathe through my nose, the less the allergies crop up. But like I said, it takes a while - I think it was probably a year or so for me.
Mouth. I can’t get enough air through my nose
I breathe through my mouth mostly. I’m not sure how bad that is?
Terrell, What was your first half-marathon? And your favorite one?
Hey there Neal! My first half marathon was here in Atlanta, the old ING Atlanta Half (that later became the Publix Half), run in March. My favorite one is probably a tie between the San Francisco Half and a smaller race here where I live, the Silver Comet Trail Half in Mableton, just outside Atlanta. It's run in the fall on an old railroad bed (now a paved trail), and the leaves on the trees are just beautiful here that time of year. And San Francisco is, of course, amazing -- you run back and forth across the Golden Gate Bridge and finish in Golden Gate Park. It was awesome.
What are your first and favorite events?
First was Philadelphia Half-Marathon (rock n' roll, I think). Favorite was Orange County Marathon, but mostly because I was part of "Team Jake", a fundraiser for cerebral palsy research in honor of Jake Ryan, who died from complications of. Such great spirit on that day...
I have never thought to breath through my nose on purpose. I have been running for almost 50 years, 9 marathons, and one 50 miler. Do what comes natural.
I started running a year and a half ago during Covid, mostly treadmill, but I have been running more outside since spring this year. I ran the Pisgah Farms & Furlongs Half-Mare-athon (through three horse farms) in Versailles, Ky in June and didn’t embarrass myself. I keep reading that runners should breathe through their noses and not their mouths during long runs. I have tried this for months, but it has not gotten easier, and I end up breathing through my mouth. After a short period, I begin feeling like I am drowning and have to take breath through my mouth. Is there a key to making the transformation to a nose-breather? Or is it that important? Thank you.
Darn near impossible for me to nose breathe during runs.
Hey there Greg! There's a really good book called 'Breath' by James Nestor, that I wrote about here: https://www.thehalfmarathoner.com/p/breath-part-2
What I gathered from reading that book is that it would be great if we could train ourselves to breathe through our noses as much of the time as possible when we're at rest. I didn't think it applied to when we exert ourselves, like when we run. Like you, I've tried breathing only through my nose when I run and it's hard (basically impossible) for me too. But I do try, whenever I think of it, to breathe through my nose when I'm at a desk or just walking around.
So I say, breathe however is natural to you when you're running, and try to incorporate more nose-breathing when you're not exerting yourself. (That's what I'm doing, anyway.) Hope that helps!
Thank you, Terrell. It’s good to get confirmation of this. I will check out Breathe by James Nestor. Have a good weekend.
Do you think that anyone will eventually beat the 2 hour marathon barrier besides Kipchoge, and also why do you think Kipchoge is still running so well even when he is so old? Also do you think Jacob ingebrigtsen will eventually break the world record for the mile/1500?
The reason is, Kipchoge isn't human...LOL... He did it on a flat course and had pacers breaking the wind in front of him... also on the lead truck it displayed the time... All that being said, it was a superhuman feat and best to your other question... the two hour record will eventually be broken. I have 3 pair of Nike Zoom X Alfalfa sneakers... they make the fastest i've been in 10 years... WORTH EVERY PENNY! Okay... call me vain
Great question, Timothy! Kipchoge, I think, is one of those all-time great athletes, like Tiger Woods, Muhammad Ali and Michael Jordan, or Michael Phelps. He clearly lives his life in such a way that's conducive to staying at a very high level of athleticism, with all the training he does in Kenya. I saw an interesting item recently, an interview Roger Bannister gave years ago, in which he said that records are made to be broken, and theoretically there's no bar to someone else breaking that record. Who do you think might break it?
As for Jacob Ingebrigtsen, also a great question! I think the mile record is still held by Hicham El Guerrouj, who set it back in 1999 -- that's a long time ago! Kinda crazy that no one else has broken it since then. But then again... who knows? Again, what do you think?
Being new to running . I find it difficult to run the full 3.1 miles. I can walk briskly forever . However , that first full mile , I find difficulty getting my breathing under control . I have to take many walks in between . I have completed 2 5k. Been jogging / running for almost a year . I love the feeling of accomplishment after any type of run/ jog. I lift weights and play ice hockey . My goal is to do a half at Bird in hand Lancaster . Even if I have to walk some . It’s my breathing I find difficult and frustrating . I tried the run 1 min walk 1 min . Any other suggestions ? I’m amazed at all the people on here that run all these miles with ease . Thank you 🙏
Dawn, I'm you! I started running seriously about three years ago (I was 53). I ran a little cross country in HS, but didn't like it and I wasn't good at it. I also have trouble with my first mile or 2. My breathing was a big reason why I didn't like running (I started very slowly and built my way up and now, I only struggle with breathing when I really push myself). My typical pace, when I train is between 11:30-13:30 depending on how hilly the terrain is and how far I run (I'm faster in races, but not by much). Before running, I had been doing different types of aerobic workouts and weight training, and I could walk/hike FOREVER! But running was just different. Now, 3 marathons and 3 half marathons later, I LOVE running, and I consider myself a runner despite my slow pace! You got this! Good luck on your Half Marathon. It sounds amazing!
PS: I'm also an RN.
Dawn, I have also found that running is a whole different ball game than other exercise/sports I do. I discovered by accident, then later through research, that my warm up should include about 1/2 mile of brisk walking after dynamic stretching. My whole body felt better from the start of the run once I added the walking. Maybe that won't be directly related to your breathing issue, but it goes to show that there is a lot more to running well than just the leg work. You have so many good suggestions in this newsletter that I'm sure you'll find the right one(s). And as Steve said below, your body will adjust. As long as you're enjoying it, you'll keep at it, and the rest will take care of itself. Good luck!
Instead of focusing on your breathing or pace or distance, try thinking about your form. I was struggling to break the 3-4 mile mark myself (and running 11.5-12 min miles) until I listened to a podcast (Feel Better, Live More) that talked about the host training for the London Marathon. I started with something very simple which was focusing my whole run on aligning my spine, especially neck and head vertically rather than leaning forward a bit which we are prone to do. It was astounding to me how much more energy I had and how much easier the breathing became. I went on to figure out other “form” corrections I needed to make to reduce the burden on my body. I’ve practiced yoga for years and thought I had good posture in general but what I found is that we all have different ways we hold our body doing different activities. Some helpful, some counterproductive. Maybe something like this is at play for you too. Cardio at the gym is with good form for that activity but how you’re positioning your body for running may not be as good for you and your breathing.
Don't worry, you will get there... your body will learn to adjust so don't get frustrated... you sound like you're in shape and that's half the battle...
I thought I was in great shape until I started running and cross fit training 😩. You all should come to Lancaster this Sept for the 1/2. Wouldn’t that be awesome
Started doing half marathons at 58 … for the camaraderie, the exercise, and the medals & t-shirts. Jogging/walking is OK … all that’s required is getting across the finish line and having a good time. My philosophy is “Ya haft a know your limitations “! For me, it’s just being there that’s most important.
I love the camaraderie and it makes me run faster... i'm always trying to reel in the runner in front of me...
Hi Steve , I’m just trying to reel myself in lol
Dawn, I didn’t start running till I was in my 50’s, and I hear you. The breathing thing nearly knocked me out at the beginning, and I hated running because of it. But—when I made myself go to the track 3 times a week and run for about 30 minutes the best I could without stopping—didn’t matter if it was slow at the beginning, because I had the motions down—eventually I got a little faster, and at the same time it became easier to control the breathing. Sometimes I would throw in one day just to do a few short sprints and walk-backs, on one side of the track. It seemed like it took me a month of this discipline till I got over some kind of hump. All of a sudden I realized I could go upstairs and not be winded. Or I could trot across a parking lot to retrieve my husband’s glasses from the car, and not be out of breath. Your body will adjust, no matter how old! :)
That’s amazing !!!! I’m 52. It is frustrating when I can be on a stair master lift weights and play ice hockey but can’t run 3 straight miles without being winded or getting a cramp . I’m also an RN so adds to frustration . I really love to run . I am so blessed for Mr Johnson’s blog . Thank you Theresa that’s encouraging to me
I hear you, Dawn! When did you start running, if I may ask? If there is one available where you live, I would strongly encourage you to join a running group in your local area that does the Galloway method of training, they can really help you, starting at a beginner level. Also, have you talked with your doctor? That can be a really good place to start, as they will have suggestions for getting to the next level with running. How is the farthest/longest you've walked, by the way?
Hi! I ran cross country in college for few months . Then started last May again . I do it for the love of it not competition . Longest I walk is hills 7-8 miles at once . then few more later in evening . I can do hours of cardio at gym . So this is why I’m frustrated . Once I get past mile I feel ok . My Dr just says do what I enjoy lol . I am 52. So I wouldn’t call myself a runner but I do love 5k and I do them in Lancaster county PA all hills . I’m not sure I could keep up with a running group yet . My fastest mile is 11.5-12 min ( that’s like a turtle for you all lol ). Bird in hand is an amazing 5k and 1/2 . My goal is to finish under 4 hrs . I know I am unable to run the entire 13 . I will take your advice and look into running groups . I just love to run and feel proud of myself at my age to do any type of running . I appreciate your feedback .!
Try running for 5 min and walking for 1... I know many people who do it that way...
My 1/2 PR is 2:39 and change … still over 12/minute mile. Just enjoy the experiences.
That’s awesome 👏🏻
I’m 65, and as stated above, never ran till I got into my 50’s. I’ve accumulated over 25 half marathon medals, because that is the distance that challenges me just right, without getting me to “fanatic” level, like the one full marathon I did. Never again. My average speed any time I go out these days no matter the distance, is 11 minutes 30 seconds, and I’m ok with that. I’ve run with running groups in the beginning, just like I rode with a cycling group in the beginning. And that was ok while I was learning, because I knew nothing. As time went on, and I felt more confident, I realized that I preferred going out alone. But that’s me. So I run with my Vipertek stun gun these days, just in case. Never had to use it except once, to scare away an angry mockingbird who was dive-bombing me on the road. :)
Theresa that’s incredible !!! Thank you for sharing !! I just want to complete the Bird in Hand Lancaster PA 1/2 it’s amazing and the farms and fields . Like heaven
My goal is the 1/2 at Bird in hand in Lancaster Pa. I started with doing 2 -5k my times were awful 42 and 39 minutes . I thought it was a good way to train for the 1/2. I did read up on the Galloway . Once I start running I don’t like to stop and walk for a minute . After first mile I feel petty good. I thought 1st mile of running should be the easiest not Vice versa 😂
Honestly, that's my experience very often too. Last week I was at the beach with my family and I went on a couple of 3- to 4-mile runs. Both days, the first half-mile to mile of my runs were the hardest -- after that, it felt easier and I felt stronger. Running can be really counterintuitive that way! Also, I don't think 11-minute miles are slow. Our perceptions can be really skewed by what we see on social media, especially. That's the pace the majority of runners run, I'd imagine.
Now that’s encouraging to hear that !!!!! Thank you . Today I am trying to do 2 straight miles when if it is very slow . Just steady pace with no walks .
Dawn, I've read all of your responses and I think you're just fine...really nailing it! Don't be so hard on yourself! I've called myself a runner since I was 14 years old. I ran competitively in high school and college and a bit after college. I'm 41 now and I mostly run for stress relief and maintaining fitness. On most days, I feel sluggish and heavy the first 30 minutes until all of my body parts warm up. Some days its less time. That's the thing about running: you just never know how you're going to feel until you get out there. Also consider the time of year: summer running is challenging for even the best and most fit atheletes. This heat and humidity will wreak havoc on all of your systems. Keep up your great effort and one day everything just click for you! (look forward to the Fall!)
Do you think it's considered rude or antisocial to not allow comments for an entire Substack newsletter? Or just generally a bad idea even if most people wouldn't care? Allowing comments seems fairly universal for Substack, and I enjoy that as a reader. But as a writer thinking of finally starting my own newsletter, I'm worried that moderating and responding to comments might feel stressful or time consuming in the way that social media can, even with a relatively small number of subscribers. And yes, the meta and irony of asking this as a comment on Substack...
Hi Mark! I don't think it's rude or antisocial, necessarily, not to offer comments. They are such a common part of most Substack newsletters that I think an explanation at the end of your posts might be a good idea.
I can really only share my experience, which has been almost universally positive -- yes, there have been a handful of people who've behaved in a troll-ish way here and there, but that's been like 0.00001% of the people who've commented on my newsletter. (And, Substack gives you an easy way to delete their comments and ban them.)
I think the community features are what make Substack so unique -- they're truly the "killer app" of writing on Substack, I think. Plus, they make it so much more fun than writing purely by yourself. They turn it into a conversation -- good, rich, interesting and fruitful conversation -- than I've found anywhere else.
Hope that helps!
It does, thanks!
Goodmorning, thanks for posing this question. Have you ever begun to train for a consecutive full marathon, gotten into the training, and decided that perhaps you needed to wait until next season, or just had doubts/motivation issues? Or fatigue issues, too much going on in your personal life, etc.
November will be my third marathon, having run one October 2021 (and a half in Nov. 2021) and another in May 2022. I want to do a major race this fall, and was planning for Philly 26.2, but even as I went through over a month of recovery, I am still not certain that I feel up to going through the rigor of the full marathon distance again in November. I don't mind the training, in fact training in the fall I think is the best time of year, but I'm not sure about that race distance 3x in a 13 month period. And being a perfectionist, of course I'm beating myself up over my doubts and perceived lack of dedication.
Read Terrell’s comments … let me add … do the races you’re most comfortable with. My 107th 1/2 is in two weeks … I’ve only done one full … like our family doctor says, “the 2nd 13 miles aren’t worth it!
Hi Caroline! I do think three marathons in a 13-month period is a lot, though I once ran two full marathons in about a 10-month period. However, I was 26 years old, with a job that wasn't very demanding (and so allowed me plenty of time to train). You'll see lots of different advice when you search the web -- some coaches think it's fine, some coaches caution you strongly against doing it. So it's understandable there's confusion around this!
First of all, if I can do anything to allay your doubts about your dedication, just look -- you've already run two fulls and one half since last fall. That's AMAZING! That shows more dedication than most any human has!! Seriously, it's something you should be very, very proud of.
I think doubts are perfectly natural, we all have them. If you didn't, you'd be a machine, not a human. The thing I always say is, err on the side of enjoyment -- there's a difference between sucking the marrow out of life and choking on the bone, if that makes any sense. If this turns into a slog, or something you don't enjoy, and you're pushing yourself as a way of punishing yourself, then it can drift into something that isn't healthy. It should be something that brings you joy and fun, and if it doesn't, that's probably a great sign it's time to take a break. There are so many ways for us to move our bodies -- walking, yoga, kayaking, playing a team sport, etc. Given all that, what do you think?
Is there anything that you really care about (in an enthusiastic and sometimes deeply nerdy way) that you've never properly written about in this newsletter?
Really good question, Mike! I'm always a little nervous about venturing too far afield of the subject area of running, health, fitness, etc. (though I do on occasion, like this week). Maybe it's purely a self-imposed limitation that I shouldn't worry about. But something I do find fascinating are the kinds of little cultures around the world that lead to longevity and better health, in every way, which I feel like I scratched the surface of in my recent posts about the book 'The Blue Zones' -- I'd love to do a deeper dive into those and just see where they lead.
Netflix recommendations similar to The Blue Zone: Game Changers and Forks Over Knives.
This topic is also an interest of mine. We recently watched a Yes Theory video on YouTube and they spent a few days in Sardinia. It’s an entertaining video on the subject.
I've got to check that out! Thanks for the heads-up on that 👍