I just got back from an OK race and I feel happy.
Why am I talking about running all of a sudden again? Why does he suddenly feel good? I started talking about it on Instagram, and I said I would expand here.
My friend Meggie (go follow her, she's hilarious AND a super smart doctor) is basically my personal influencer, and I saw that she had started working with a running trainer, Jess movold. Without telling too much someone else's story (although Meggie did mention it on IG), Meggie didn't feel great either and started working with Jess. She went from a bunch of running / walking to feeling really strong again.
It was really inspiring for me to watch and, duh, I wanted to feel strong too. Running is so important to me, so much a part of my identity, and it felt so frustrating that this major part of my identity has felt so out of reach and intimidating and scary the past few years. I wondered if I was getting too old to run (cognitively know I am not but feelings are tough, yo), and it was time to throw in the towel.
But I decided to work with Jess, and I've been around for six weeks now and I'm really, really happy with the way things are going. Working with a coach is a real luxury, and I know I'm lucky to be able to do it.
Someone on IG asked me what I do / get from my running trainer, and I thought I'd share it here:
- Responsibility!! my intrinsic motivation has been very difficult for me to operate for a while so reporting my runs to someone helps me. And I'm fun for people, so I don't want to let anyone down. Plus, paying makes me more likely to do the job to get my money's worth.
- Don't have to think: I train running myself so I can make a plan for myself, but I'm more likely to move my own workouts / shorten them / make them easier. Jess gives me both run (speed, easy, long runs) and strength depending on how I'm doing - which takes everything into account, performance, how I'm doing physically, how I'm doing mentally.
- Cheerleader!! Really what I need most right now is working on my racing mindset, and she's good at it, believing in me where I am now AND what I have. potential to do.
Here is a series from before I started working with Jess. You can see from the HR troughs that there is a lot of walking. I still walk sometimes now (and honestly, even when I was faster too) but I feel less overcome.
And here is a descent from the beginning of the week. I was supposed to do 35 minutes but I felt really good and I did 40. Even though it's really not about the pace at the moment, I'm not going to lie that my ego feels good seeing it. my pace improved in a little over a month. Of course, I always get into my head sometimes about my pace and being excited for 3-4 mile paces now which were my personal slow paces for ONE MARATHON, but I try my best to just kiss this feeling of a beginner's mindset and I feel like I'm discovering running again. (Or develop common amnesia, as Meggie calls it.)
(You can follow me on Strava here. I resisted it for so long because I felt awkward about my pace, but I love the idea of community and really miss the old days of DailyMile.)
What is your beginner state of mind at the moment?
If you’ve never run before or you’ve had a long break from course, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about course and follow a beginner’s schedule, you’ll be well on your way to starting a new course habit.
At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty course store to get spécialiste advice on buying the right course shoes. An professionnel at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style. If you already have course shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out running shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re course outdoors, make sure you follow some basic tips for how to dress for hot weather running and cold weather course, so you stay safe and comfortable.
As your résistance improves and you start running longer, you may want to invest in some technical fabric running clothes and other basic running gear, such as a running belt, good running socks, and a running hat. Some runners also like to have a course watch to track their times and mètres.
Before you get started with course, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re course and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and fitness improves.
Before you start any course workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when course. You should be able to carry on a conversation while running, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your groupes de muscles will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after running.