Happy Friday, y’all! ☀️ To our friends on the East Coast, especially in the northeast, I hope you all are staying warm and staying safe — this winter storm looks like a big one! 🥶
Lately I’ve been wondering what I can do to improve my own running outside the actual act of running — if there’s anything I should be doing with:
Strength training?
Getting better/more sleep?
Trying different foods/a different diet?
Trying a different running shoe?
Listening to a certain kind of music (or not listening to music)?
Is there anything you’ve tried that’s worked for you? I’d love to know — Terrell
I am always trying new running shoes. Most of them don't work and I end up returning after a few miles, but every once in a while, I find a real keeper like the Hoka Arahi. At one point, I had like 800 bucks of rotating returns and purchase on my Amazon credit card, but it eventually sunk into the normal 150ish when I returned the ones I tried out that didn't work.
I create playlists for specific trails, with warm up and cool down music (and music for the drive there!). I watch running documentaries and read this blog. I run in beautiful places, which motivates me. I am realizing my diet (vegan leaning but with fish) isn't conducive in that I don't eat enough nutrients/protein! I went from being inactive to running every other day and now I'm ravenous.
First, love the image by Oprandi of Runner in the clouds. Second, love all the comments below. Each of us is tinkering to discover what works best. Love the N=1 approach as we take on responsibility for our own lives and share with others. A yoga teacher once opined that if you break down the word Responsibility it actually means “the ability to respond”. So each of us is trying to figure out what works best in any given situation. For me, and I am a great believer in “bio-individuality”, adopting a vegan diet 50 years ago has helped me recover faster from training runs, keep my arteries open and my heart pumping despite a family plagued with cardiovascular disease. You might want to experiment. Just saying…
First, I lost 3 family members to heart disease within 5 years. Next I read Dr.Esselstyn’s book “Prevent and Reverse Heart Disease”. Then I learned about Factory Farming. Next I read Brendan Brazier’s book “Thrive” and slowly transitioned to a plant based diet. I have never looked back. Your readers may enjoy the Netflix movie..”The Game Changers”. Quite compelling…
i know i need to do more core work. always running forward and not doing any side to side makes me not as limber as i feel i should be. i've also made sure to be stretching my achilles after every run.
Was out on a two-mile walk with my wife today at lunch … passed a kid park and tried to do a chin-up on the monkey bars and discovered I couldn’t! Boy do I need to weight training!
I am a fitness buff who happens to run. For decades I have had a balanced fitness routine with equal parts of strength, endurance, and flexibility, all supported by a reasonable nutrition program. Running is an important component of endurance that supports and is supported by the other pillars. So far, the regimen has worked. Mid 70s and still running 6 halfs per year, along with shorter runs interspersed.
The Covid situation has been frustrating. I hesitate to go to the gym, where there are still too many un-vaxed, un-masked people working out. I’m tired of registering for in-person runs only to have them cancelled or downgraded to virtual. What I have enjoyed about running has been the charities, or locations, or themes of runs. I hope we can get back to that soon. The sooner we can all work together to shut down Covid, the faster we can get back to our programs.
I hear you on the gym gripe! My runs last year all went forward, and I really appreciated the camaraderie returning. I run alone, and the races are where I get to see friends and meet new ones.
Amen … did 6 or 7 halves from 10/2020 to 5/2021 … was happy to get back to in-person events (I’m am fortunate to live in Southern Florida). What I do from time-to-time is tuning up my running playlist … deleting music that has gotten stale and adding new songs that inspire.
Start over again :) . . . You have recommendations from other readers as to what they do to improve their running, so not too much for me to chime in on!
I have been known to do yoga After running (and still do) which is good for relaxation as well as letting the muscles strengthen.
Better food to fuel the body?. . . I've been a vegetarian for over 50 years. That is personal, many would disagree as to how it helps.
Very little or no sugar. Glad to see the booze is out. That will help immensely for mind control and weight. I commend you! (It does take awhile to get rid of the sugar addiction!)
Running with music is a distraction for me, as well as any other sound besides nature. Many would disagree again.
As far as shoes, I'm a barefoot runner or use zero drop. I also have a very light footstep, no recommendations here, but if new shoes make you feel like a better runner, go for it!!
Only thing I see missing is concentrating on posture, a shorter foot stride, and core work. . . Little things that make you light on your feet while running. . . you can go faster and longer!
CBD has been very helpful with both discomfort from training and getting a good night's sleep. Cream, oil or gummy, it really works. At least for me. Since full approval for sale their are very well controlled products out there. Available in both full spectrum and Isolate for those who need to be sure no THC is in the product.
The past two years I have averaged 400 miles per riding season on my bike. (April-Nov time change) I ran the AF 1/2 last Sep. I was very encouraged by how much it helped. Even though I was behind in my running schedule I ran a very decent pace.
I smoke cigars weekly. (Once or twice per week) and have been doing so longer than I have been running. So I cannot say if it affects my times. In my late 50’s I am not so much about time as just staying in shape.
Getting ready for Spring Heart Mini here in Cincinnati. (3/13, 1/2) But without the bike riding right now to help me, I am a little concerned if I will be ready. Considering re-joining a gym to at least ride stationary bike. I can’t do treadmill so all running is outside. It was fun yesterday in 10 degrees! I actually love it, just sometimes hard to make yourself go out in it at 4:00 am.
Probably goes without saying by smoking is not conducive to running. Within 2 weeks of quitting cigarettes my mile pace dropped by over a minute. It was shocking to me just how bad cigarettes were for my lungs and also how fast my body recovered. Still smoke the occasional stogie every once in a while but is for my sanity lol. Thanks for the great topic.
I do weight training, on opposite days, when I can. Just work for lean muscle mass with high reps, etc. and lots of core stuff. Would love to lose that "extra 10" so the cookbooks are a find...
Strength training. UGH! I hate it, but I know it makes a difference to improving my running and, more importantly, staying injury free. I always do it before a run, because I KNOW I would not do it after. I try to do about 10 minutes worth before a run, and less than 10 minutes before work. Combination of core, some legs and some arms. No weights. I should probably do more, though.
I use an Elliptigo about once a week instead of running. Staying under a certain weight also helps me.
At the end of 2019 I renewed my love affair with running and started training hard again with a plan and a purpose. For almost two years I was grinding away on long runs, tempo runs and speed work and seeing little difference. And while I was super focused on my running I was definitely not as focused on my nutrition and hydration levels. This past September I tipped the scales at the heaviest I had been in my life. How could this be as I was training so hard?? Well...real life lesson that you can't out run a bad diet. So I cleaned up my diet and cut out the booze! I follwed a loose version of "Whole 30" and eliminated "added sugars" to my diet. As I dropped the pounds (17 as of yesterday) so did my mile splits and I overall feel better on every run. My advice to anyone who is doing the work but not seeing gains: look at your nutrition and recovery. And while looking good in a bathing suit is nice, to me feeling good and being fast is a lot nicer! Full honesty: the first 2 weeks of clean eating and eliminating sugar was difficult but once you get in the habit of good food and get past the cravings (day 10 was the turning point) it becomes not as difficult. Anyone looking for nutrition inspiration I recommend Shalane Flanagan's cook books...they're right on the money!
This is exactly what I've been looking for, Mary! My wife and I cut out alcohol at the beginning of January, but have slipped up a couple times. It's becoming clear to me that I'm going to need to make some changes to my diet -- maybe some significant changes -- if I want to see some pounds come off, too. There was a time when running would make them fall off, but at 51 that's not happening like it used to! Thank you for all of this.
First....stay safe and warm to all in the path of the storm.......I just discovered the rowing machine at the gym......i am doing rehab after my knee surgery.........so the bike was recommended to build back strength and movement......walking of course but was really blown away by the research I did on the rowing machine..........so this has been my first week but it is definitely become my new favorite time spent exercising..........so I will keep you posted to see if it lives up to the claims made in my research!!! Stay warm!!
Yes! I got a new rowing machine (3yrs ago for Christmas) and finally my husband and I came to an agreement as to "where" I could set it up to leave; it folds up anyway.
I have SO enjoyed getting back to rowing again. I'm with you for the conditioning...you use 86% of your muscle groups--more of an overall workout. It is very easy on the joints, 1 yr anniversary of TKR, But, boy! It is a workout.
I think what has worked for me is looking at the whole big picture. You can run and exercise but you also need to eat healthy too. You need to rest when needed and do your best to sleep well. And my newest part of being a runner is joining the running club here in my town. I am nervous but excited and look forward to learning from the other runners.
Strength training, especially on legs, on non-running days has helped me with speed and endurance. I definitely recommend cross training for runners to improve performance without the pain that comes from additional miles. Also, I think I'd like to try hot yoga for recovery. I have arthritis and think it would help. What does anyone else think?
I try to get out every other day, so Monday, Wednesday, Friday etc. & do Yoga on the days in between as well as some strength training. The stretching helps with recovery & I found helps with fatigue.
I think diet is also a big one. Going out first thing in the morning can be a great way to start the day but on an empty stomach, probably start to struggle for anything more than 5/7km. Longer runs I go early afternoon after a nice big breakfast & plenty of coffee!
I just added weight training in December. I do a full body circuit 2x a week, and I already feel stronger as a runner. I do yoga once a week for some flexibility. I also like to jump rope. It’s been a good combo. I started listening to music when I run on the treadmill just to help the time pass. I prefer to run outside with no music.
I do it on my own. I go to Planet Fitness and they have an area for a 30 minute workout. I do the weights, not the cardio part bc I run instead. I’m there early so I do about 3 sets of everything. It probably takes 30-45 minutes that way. Then I run 2-3 miles on the treadmill or use the elliptical for an hour.
Thanks for your well wishes Terrell. I live just outside Boston in the 24+ inch storm path and have great confidence in our very experienced storm recovery teams! As for me, I routinely do more cross-training than running which really helps my running along. Step bodyweight work, rowing, cycling, strength, mobility...basically I just try to challenge as many muscle groups as possible each week however I can. So far, so good...but I do have a wonderful sports therapist on "speed dial" when I mess myself up. Lol!!
My wife and I just started doing "yoga" 2 days a week back at the end of November. It has helped my recovery from runs! My hips are doing sooooo much better. I have always stretched before and after runs, but participating in the yoga class twice per week has helped my stretching far beyond what I was doing on my own. If there is a yoga or stretching class anywhere near you, I strongly suggest trying it out. Of course, you can always download classes on an app, but there is just something about being in a class with others that helps hold me more accountable to show up and put in the work.
I took yoga for a couple of years some time ago and still do some of the stretches. Not downward dog -- ugh! I can feel the stretches working and it feels so good.
This is a great suggestion, Russell! My next-door neighbor has gotten really into yoga and says it's been life-changing for him. Another friend of mine from years ago also was really into it, and for her it was almost like a religion! How long did it take you practicing yoga to start seeing the benefits?
I started seeing results in my "soreness" from running within two weeks... now, after over two months, it is simply amazing how fast I am recovering after runs. I ran a half-marathon last Saturday and felt the best I have ever felt after a race (except for being cold, it was 14 degrees at the start). I had read that this would help me in recovery, but I only went because the lady that teaches the class goes to my church and kept inviting me... after two classes, I talked my wife into going.
Good morning from San Carlos Apache reservation🖐😊,
Me I run for losing weight, getting fit and tone. Besides I'm a type 2 diabetic and I've come a long ways since 2017, I was 189 back than, I was having stomach problems for 10 years trying to figure out what was wrong with me, went to see specialist, come to find out my stomach walls were messed up from my prior surgery I had, so one day I started walking mornings and evenings. Than jog 2 miles daily, finally started to run, I ran 2 to 3 miles for a year, than pick up another mile which came to 4 miles my weight was 166 by than, it was like a yo-yo on my weight, so I started running 6 to 8 miles, so I was encouraged to run the half marathon so I put my training into gear and started running 8 to 10 miles, so now I weigh 145, so my goal is staying in shape, I'm going to be 61 in May so I'm not ready to get older yet, I love my running for weight, health, fit and encouraged others. Most of all I thank God daily n always pray when I run.🙏🏃♀️❤
Here on our reservation we had runs but cause of covid rising up it has been stop, but we do have runs, even a half marathon which I never took part cause I said I can't run that, but I did recently 1/16/2022.👍
2) Taking off pressure/expectations, enjoying instead of being focused on time/pace
3) Strength training and stretching/recovery
4) Good sleep + nutrition, electrolyyyytes!
5) Perspective on why I run - it makes me happier/feel better, my family has some history of high blood pressure and diabetes so it both keeps me healthy now and sets me up for a healthier future.
6) Shoes that fit me/my stride well definitely make it a more comfortable experience.
This will sound completely bonkers, but what helps me is the same routine. And then completely changing it once in a while.
What I mean by that is, a careful balance of consistency with the right amount of spontaneous change. My OCD absolutely needs the routine but I also need the occasional change to keep from getting stagnant which, in turn, causes my improvement to slow greatly.
Also, the best thing I ever did was to join my running club. Running is an individual sport but I would not be where I am without them.
I just joined a running club in my town. I am volunteering at my first event this Sunday (unless the snow here in New England cancels that). I am so excited about the running club because I have always ran alone and I need to switch things up.
That doesn't sound bonkers at all, John! It's easy to plateau and then get bored -- I think we need the occasional curveball to stay interested, you know? I feel the same way about a running club/group too!
funny, you mentioned two things I was going to recommend that work for me.
First off, weight training. I was a gym rat long before I became a runner, so I am biased towards lifting weights. But I have read numerous articles hailing the benefits of weight training (total body, not just legs), even to the runner. Plus, I simply enjoy doing both. Each have their own health benefits.
Secondly, you mentioned NOT listening to music. I have always been an avid music listener when out on my runs, and I still do for road running (let's face it, music just makes the miles go by a little easier and a little faster), but I have recently decided to leave my beloved AfterShokz at home when I go out on trail runs. It has been so nice being out in nature, just listening to the sound of my feet hitting the trail, and the occasional wild animal running through the woods around me, reminding me that I am a visitor in their territory. And I just feel more aware of what's going on around me, which is a huge safety plus, since we share our local trails with mountain bikers. Sometimes those folks can sneak up on you quick, and if you don't hear them coming from behind, it could get a little precarious for you and them.
I SO need to do more weight training. About a decade ago, I did it pretty regularly. But since I got married and now have kids, it's long since fallen off my list of things to do.
I also love what you say about being "a visitor in their territory" on trail runs -- I've always felt the same.
I think this is the great obstacle to my running. I pulled my back a week before I was going to run my 3rd half marathon (last year), and committed to weight training and exercising. But it's been tough. I just don't *like* being in the gym. ☹️ Any tips?
I'm the same, and I used a personal trainer because there was no way I was going to go to the gym unless I had to for each appointment. It was kind of like I was tricking my mind. "I don't really want to go, but Patrick says I have to be there so..."
Running is enjoyable for me in a way weight-training isn't -- though my plan now is to just integrate it gradually into my daily routine, with a set of push-ups and a plank. And not to do too many, especially at first -- just get in the daily habit of doing it.
It definitely worked for me! It's really a matter of how much time you have. With little kids, it's hard to get away regularly each week. But as kids get older, it gets easier and you can squeeze it in. It was like I put the burden of mentally figuring out which workouts to do onto my trainer, and I really just did whatever he told me to do when I showed up. I actually liked it.
Terrell, would your kids be into creative involvement with strength training? This could depend on how big they are, but when I was little, my dad would let me sit on his back while he did push-ups, and I remember thinking it was SO FUN! :)
Excellent recommendation! I've done yoga for a long time. My little kid joined in. I swear she had more fun. . . it was even better when the dog came. :)
You know, I should involve them more, and make exercise more something we do together. I’m about to sign my 8-year-old up for a running club, which meets once a week. They do short sprints and fun runs, and one of his best friends does it. I really do want to encourage him to make exercise a natural part of his life. Great suggestion, Christiana!
if you live in snow country learn to xc ski. best cross/off season training. provides a total body workout (arms account for 30% of forward movement). it's fun and can be fast: 50 km times at 2 hours! There is a learning curve, but it is worth the work.
I love x-c skiing! At Tahoe, it was the morning activity, right out the back door. Sure gives you a work-out--better than running in my estimation. If I lived in snow country, that is where I would be during the winter. Keeps you warm as well!! :)
I am always trying new running shoes. Most of them don't work and I end up returning after a few miles, but every once in a while, I find a real keeper like the Hoka Arahi. At one point, I had like 800 bucks of rotating returns and purchase on my Amazon credit card, but it eventually sunk into the normal 150ish when I returned the ones I tried out that didn't work.
I emailed you on this discussion.
I create playlists for specific trails, with warm up and cool down music (and music for the drive there!). I watch running documentaries and read this blog. I run in beautiful places, which motivates me. I am realizing my diet (vegan leaning but with fish) isn't conducive in that I don't eat enough nutrients/protein! I went from being inactive to running every other day and now I'm ravenous.
First, love the image by Oprandi of Runner in the clouds. Second, love all the comments below. Each of us is tinkering to discover what works best. Love the N=1 approach as we take on responsibility for our own lives and share with others. A yoga teacher once opined that if you break down the word Responsibility it actually means “the ability to respond”. So each of us is trying to figure out what works best in any given situation. For me, and I am a great believer in “bio-individuality”, adopting a vegan diet 50 years ago has helped me recover faster from training runs, keep my arteries open and my heart pumping despite a family plagued with cardiovascular disease. You might want to experiment. Just saying…
This is so fascinating, Clark. So what prompted you to make the switch to a vegan diet all those years ago?
First, I lost 3 family members to heart disease within 5 years. Next I read Dr.Esselstyn’s book “Prevent and Reverse Heart Disease”. Then I learned about Factory Farming. Next I read Brendan Brazier’s book “Thrive” and slowly transitioned to a plant based diet. I have never looked back. Your readers may enjoy the Netflix movie..”The Game Changers”. Quite compelling…
i know i need to do more core work. always running forward and not doing any side to side makes me not as limber as i feel i should be. i've also made sure to be stretching my achilles after every run.
For me, learning about (and implementing) better nutrition and hydration.
All of the above! For me, Yoga after running and changing my playlist from time to time are a must.
Good sleeping is VERY important.
Was out on a two-mile walk with my wife today at lunch … passed a kid park and tried to do a chin-up on the monkey bars and discovered I couldn’t! Boy do I need to weight training!
I am a fitness buff who happens to run. For decades I have had a balanced fitness routine with equal parts of strength, endurance, and flexibility, all supported by a reasonable nutrition program. Running is an important component of endurance that supports and is supported by the other pillars. So far, the regimen has worked. Mid 70s and still running 6 halfs per year, along with shorter runs interspersed.
The Covid situation has been frustrating. I hesitate to go to the gym, where there are still too many un-vaxed, un-masked people working out. I’m tired of registering for in-person runs only to have them cancelled or downgraded to virtual. What I have enjoyed about running has been the charities, or locations, or themes of runs. I hope we can get back to that soon. The sooner we can all work together to shut down Covid, the faster we can get back to our programs.
I hear you on the gym gripe! My runs last year all went forward, and I really appreciated the camaraderie returning. I run alone, and the races are where I get to see friends and meet new ones.
I got three in before omicron hit and three in November-December. In between I had four downgraded or cancelled.
Amen … did 6 or 7 halves from 10/2020 to 5/2021 … was happy to get back to in-person events (I’m am fortunate to live in Southern Florida). What I do from time-to-time is tuning up my running playlist … deleting music that has gotten stale and adding new songs that inspire.
Start over again :) . . . You have recommendations from other readers as to what they do to improve their running, so not too much for me to chime in on!
I have been known to do yoga After running (and still do) which is good for relaxation as well as letting the muscles strengthen.
Better food to fuel the body?. . . I've been a vegetarian for over 50 years. That is personal, many would disagree as to how it helps.
Very little or no sugar. Glad to see the booze is out. That will help immensely for mind control and weight. I commend you! (It does take awhile to get rid of the sugar addiction!)
Running with music is a distraction for me, as well as any other sound besides nature. Many would disagree again.
As far as shoes, I'm a barefoot runner or use zero drop. I also have a very light footstep, no recommendations here, but if new shoes make you feel like a better runner, go for it!!
Only thing I see missing is concentrating on posture, a shorter foot stride, and core work. . . Little things that make you light on your feet while running. . . you can go faster and longer!
CBD has been very helpful with both discomfort from training and getting a good night's sleep. Cream, oil or gummy, it really works. At least for me. Since full approval for sale their are very well controlled products out there. Available in both full spectrum and Isolate for those who need to be sure no THC is in the product.
The past two years I have averaged 400 miles per riding season on my bike. (April-Nov time change) I ran the AF 1/2 last Sep. I was very encouraged by how much it helped. Even though I was behind in my running schedule I ran a very decent pace.
I smoke cigars weekly. (Once or twice per week) and have been doing so longer than I have been running. So I cannot say if it affects my times. In my late 50’s I am not so much about time as just staying in shape.
Getting ready for Spring Heart Mini here in Cincinnati. (3/13, 1/2) But without the bike riding right now to help me, I am a little concerned if I will be ready. Considering re-joining a gym to at least ride stationary bike. I can’t do treadmill so all running is outside. It was fun yesterday in 10 degrees! I actually love it, just sometimes hard to make yourself go out in it at 4:00 am.
GA -- For me doing squats to strengthen the quads is what helps the most -- probably should try a different diet
Probably goes without saying by smoking is not conducive to running. Within 2 weeks of quitting cigarettes my mile pace dropped by over a minute. It was shocking to me just how bad cigarettes were for my lungs and also how fast my body recovered. Still smoke the occasional stogie every once in a while but is for my sanity lol. Thanks for the great topic.
Congrats to you on quitting!
I do weight training, on opposite days, when I can. Just work for lean muscle mass with high reps, etc. and lots of core stuff. Would love to lose that "extra 10" so the cookbooks are a find...
I’ve heard positive things about Noom … affirmations, visualizing “where you want to be.”
Strength training. UGH! I hate it, but I know it makes a difference to improving my running and, more importantly, staying injury free. I always do it before a run, because I KNOW I would not do it after. I try to do about 10 minutes worth before a run, and less than 10 minutes before work. Combination of core, some legs and some arms. No weights. I should probably do more, though.
I use an Elliptigo about once a week instead of running. Staying under a certain weight also helps me.
I'm all ears for this...
At the end of 2019 I renewed my love affair with running and started training hard again with a plan and a purpose. For almost two years I was grinding away on long runs, tempo runs and speed work and seeing little difference. And while I was super focused on my running I was definitely not as focused on my nutrition and hydration levels. This past September I tipped the scales at the heaviest I had been in my life. How could this be as I was training so hard?? Well...real life lesson that you can't out run a bad diet. So I cleaned up my diet and cut out the booze! I follwed a loose version of "Whole 30" and eliminated "added sugars" to my diet. As I dropped the pounds (17 as of yesterday) so did my mile splits and I overall feel better on every run. My advice to anyone who is doing the work but not seeing gains: look at your nutrition and recovery. And while looking good in a bathing suit is nice, to me feeling good and being fast is a lot nicer! Full honesty: the first 2 weeks of clean eating and eliminating sugar was difficult but once you get in the habit of good food and get past the cravings (day 10 was the turning point) it becomes not as difficult. Anyone looking for nutrition inspiration I recommend Shalane Flanagan's cook books...they're right on the money!
Thank you, just downloaded an e-book sample, to show my wife, and am looking to try it!
This is exactly what I've been looking for, Mary! My wife and I cut out alcohol at the beginning of January, but have slipped up a couple times. It's becoming clear to me that I'm going to need to make some changes to my diet -- maybe some significant changes -- if I want to see some pounds come off, too. There was a time when running would make them fall off, but at 51 that's not happening like it used to! Thank you for all of this.
First....stay safe and warm to all in the path of the storm.......I just discovered the rowing machine at the gym......i am doing rehab after my knee surgery.........so the bike was recommended to build back strength and movement......walking of course but was really blown away by the research I did on the rowing machine..........so this has been my first week but it is definitely become my new favorite time spent exercising..........so I will keep you posted to see if it lives up to the claims made in my research!!! Stay warm!!
Yes! I got a new rowing machine (3yrs ago for Christmas) and finally my husband and I came to an agreement as to "where" I could set it up to leave; it folds up anyway.
I have SO enjoyed getting back to rowing again. I'm with you for the conditioning...you use 86% of your muscle groups--more of an overall workout. It is very easy on the joints, 1 yr anniversary of TKR, But, boy! It is a workout.
It is real a great find for me!!!
I have a dvd (yes, old-fashioned gal) that features weights along with leg, esp. thighs, work on alternate days.
I was surprised at its effect on my stamina.
I think what has worked for me is looking at the whole big picture. You can run and exercise but you also need to eat healthy too. You need to rest when needed and do your best to sleep well. And my newest part of being a runner is joining the running club here in my town. I am nervous but excited and look forward to learning from the other runners.
Strength training, especially on legs, on non-running days has helped me with speed and endurance. I definitely recommend cross training for runners to improve performance without the pain that comes from additional miles. Also, I think I'd like to try hot yoga for recovery. I have arthritis and think it would help. What does anyone else think?
I try to get out every other day, so Monday, Wednesday, Friday etc. & do Yoga on the days in between as well as some strength training. The stretching helps with recovery & I found helps with fatigue.
I think diet is also a big one. Going out first thing in the morning can be a great way to start the day but on an empty stomach, probably start to struggle for anything more than 5/7km. Longer runs I go early afternoon after a nice big breakfast & plenty of coffee!
That's key, Andrew -- I'm at a loss sometimes with what to eat before I do a run of any serious length.
I just added weight training in December. I do a full body circuit 2x a week, and I already feel stronger as a runner. I do yoga once a week for some flexibility. I also like to jump rope. It’s been a good combo. I started listening to music when I run on the treadmill just to help the time pass. I prefer to run outside with no music.
Interesting! Are you working with a trainer for the full body circuit, or doing it on your own?
I do it on my own. I go to Planet Fitness and they have an area for a 30 minute workout. I do the weights, not the cardio part bc I run instead. I’m there early so I do about 3 sets of everything. It probably takes 30-45 minutes that way. Then I run 2-3 miles on the treadmill or use the elliptical for an hour.
Thanks for your well wishes Terrell. I live just outside Boston in the 24+ inch storm path and have great confidence in our very experienced storm recovery teams! As for me, I routinely do more cross-training than running which really helps my running along. Step bodyweight work, rowing, cycling, strength, mobility...basically I just try to challenge as many muscle groups as possible each week however I can. So far, so good...but I do have a wonderful sports therapist on "speed dial" when I mess myself up. Lol!!
My wife and I just started doing "yoga" 2 days a week back at the end of November. It has helped my recovery from runs! My hips are doing sooooo much better. I have always stretched before and after runs, but participating in the yoga class twice per week has helped my stretching far beyond what I was doing on my own. If there is a yoga or stretching class anywhere near you, I strongly suggest trying it out. Of course, you can always download classes on an app, but there is just something about being in a class with others that helps hold me more accountable to show up and put in the work.
I took yoga for a couple of years some time ago and still do some of the stretches. Not downward dog -- ugh! I can feel the stretches working and it feels so good.
This is a great suggestion, Russell! My next-door neighbor has gotten really into yoga and says it's been life-changing for him. Another friend of mine from years ago also was really into it, and for her it was almost like a religion! How long did it take you practicing yoga to start seeing the benefits?
I started seeing results in my "soreness" from running within two weeks... now, after over two months, it is simply amazing how fast I am recovering after runs. I ran a half-marathon last Saturday and felt the best I have ever felt after a race (except for being cold, it was 14 degrees at the start). I had read that this would help me in recovery, but I only went because the lady that teaches the class goes to my church and kept inviting me... after two classes, I talked my wife into going.
Good morning from San Carlos Apache reservation🖐😊,
Me I run for losing weight, getting fit and tone. Besides I'm a type 2 diabetic and I've come a long ways since 2017, I was 189 back than, I was having stomach problems for 10 years trying to figure out what was wrong with me, went to see specialist, come to find out my stomach walls were messed up from my prior surgery I had, so one day I started walking mornings and evenings. Than jog 2 miles daily, finally started to run, I ran 2 to 3 miles for a year, than pick up another mile which came to 4 miles my weight was 166 by than, it was like a yo-yo on my weight, so I started running 6 to 8 miles, so I was encouraged to run the half marathon so I put my training into gear and started running 8 to 10 miles, so now I weigh 145, so my goal is staying in shape, I'm going to be 61 in May so I'm not ready to get older yet, I love my running for weight, health, fit and encouraged others. Most of all I thank God daily n always pray when I run.🙏🏃♀️❤
Good morning, Elva! (I love hearing where all of you are from/live, by the way -- it’s so interesting to see how geographically spread out we are.)
What an amazing turnaround you’ve accomplished!!! I’m seriously in awe. Do you run most of your runs there in the San Carlos Apache reservation?
Here on our reservation we had runs but cause of covid rising up it has been stop, but we do have runs, even a half marathon which I never took part cause I said I can't run that, but I did recently 1/16/2022.👍
1) Consistency
2) Taking off pressure/expectations, enjoying instead of being focused on time/pace
3) Strength training and stretching/recovery
4) Good sleep + nutrition, electrolyyyytes!
5) Perspective on why I run - it makes me happier/feel better, my family has some history of high blood pressure and diabetes so it both keeps me healthy now and sets me up for a healthier future.
6) Shoes that fit me/my stride well definitely make it a more comfortable experience.
Kudos to you. Lifestyle changes beat fads every day of the week
I love all of these, Christiana! Great food for thought.
This will sound completely bonkers, but what helps me is the same routine. And then completely changing it once in a while.
What I mean by that is, a careful balance of consistency with the right amount of spontaneous change. My OCD absolutely needs the routine but I also need the occasional change to keep from getting stagnant which, in turn, causes my improvement to slow greatly.
Also, the best thing I ever did was to join my running club. Running is an individual sport but I would not be where I am without them.
I just joined a running club in my town. I am volunteering at my first event this Sunday (unless the snow here in New England cancels that). I am so excited about the running club because I have always ran alone and I need to switch things up.
I will run alone if I *have* to but I SO strongly prefer to run with my running tribe.
That doesn't sound bonkers at all, John! It's easy to plateau and then get bored -- I think we need the occasional curveball to stay interested, you know? I feel the same way about a running club/group too!
Encouragement from my family and friends.
Love that, Nelda! What do you have coming up for races/runs, by the way?
Nothing. I'm stepping back and just walking and trying to decide if running is in my future.
funny, you mentioned two things I was going to recommend that work for me.
First off, weight training. I was a gym rat long before I became a runner, so I am biased towards lifting weights. But I have read numerous articles hailing the benefits of weight training (total body, not just legs), even to the runner. Plus, I simply enjoy doing both. Each have their own health benefits.
Secondly, you mentioned NOT listening to music. I have always been an avid music listener when out on my runs, and I still do for road running (let's face it, music just makes the miles go by a little easier and a little faster), but I have recently decided to leave my beloved AfterShokz at home when I go out on trail runs. It has been so nice being out in nature, just listening to the sound of my feet hitting the trail, and the occasional wild animal running through the woods around me, reminding me that I am a visitor in their territory. And I just feel more aware of what's going on around me, which is a huge safety plus, since we share our local trails with mountain bikers. Sometimes those folks can sneak up on you quick, and if you don't hear them coming from behind, it could get a little precarious for you and them.
I SO need to do more weight training. About a decade ago, I did it pretty regularly. But since I got married and now have kids, it's long since fallen off my list of things to do.
I also love what you say about being "a visitor in their territory" on trail runs -- I've always felt the same.
I think this is the great obstacle to my running. I pulled my back a week before I was going to run my 3rd half marathon (last year), and committed to weight training and exercising. But it's been tough. I just don't *like* being in the gym. ☹️ Any tips?
I'm the same, and I used a personal trainer because there was no way I was going to go to the gym unless I had to for each appointment. It was kind of like I was tricking my mind. "I don't really want to go, but Patrick says I have to be there so..."
Running is enjoyable for me in a way weight-training isn't -- though my plan now is to just integrate it gradually into my daily routine, with a set of push-ups and a plank. And not to do too many, especially at first -- just get in the daily habit of doing it.
That's as far as I've gotten too. Maybe I need a personal trainer!
It definitely worked for me! It's really a matter of how much time you have. With little kids, it's hard to get away regularly each week. But as kids get older, it gets easier and you can squeeze it in. It was like I put the burden of mentally figuring out which workouts to do onto my trainer, and I really just did whatever he told me to do when I showed up. I actually liked it.
Yes, I can see that working for me too. I need to not make conscious decisions every other day of what I need to do.
Terrell, would your kids be into creative involvement with strength training? This could depend on how big they are, but when I was little, my dad would let me sit on his back while he did push-ups, and I remember thinking it was SO FUN! :)
Excellent recommendation! I've done yoga for a long time. My little kid joined in. I swear she had more fun. . . it was even better when the dog came. :)
You know, I should involve them more, and make exercise more something we do together. I’m about to sign my 8-year-old up for a running club, which meets once a week. They do short sprints and fun runs, and one of his best friends does it. I really do want to encourage him to make exercise a natural part of his life. Great suggestion, Christiana!
I hope it all goes well and that he has so much fun! And that you can have fun together :)
Stretching & rolling…plus the constant “journey” to keep in the best running shoe to take care of my feet.
Hey Howie! 👋 What shoe are you wearing these days?
Newton…Fate 7s. I’ve been a Hoka multi-user for a long time, but like Newton for how the make my feet feel.
if you live in snow country learn to xc ski. best cross/off season training. provides a total body workout (arms account for 30% of forward movement). it's fun and can be fast: 50 km times at 2 hours! There is a learning curve, but it is worth the work.
I love x-c skiing! At Tahoe, it was the morning activity, right out the back door. Sure gives you a work-out--better than running in my estimation. If I lived in snow country, that is where I would be during the winter. Keeps you warm as well!! :)
I did not know that about our arms making up 30% of our body's forward movement. Really interesting... 🤔