I am by no means an expert when it comes to the field of running. I ran two half-marathons in college and one full marathon my senior year. Thus, most of what I have to say on this topic is based on personal experience and bad runs.
My dear friend Callie recently completed the NYC Marathon this past month. She is a gifted runner with a swift pace I don’t intend to ever match. I am so proud of my friend for all of her diligence and hard work towards her second marathon. Watching her accomplishment lit a fire under me to get back out there where feet hits pavement.
I have decided to set goals for my runs that are achievable and not to move on to the next phase until the current goal is met. First one up:
Settling in at a 9:30/mile pace.
My first goal is based on pace because I have never been satisfied with how fast I run, naming myself a slow runner. I want to get this out of the way so as my challenges grow in feat, I can look back and be proud of my time.
My plan to achieve this goal is to push myself to keep this time for only 1 mile. After I have consistently maintained a 9:30 pace for 3 runs, I can move on!
The tricky thing about running is that you think it’s not going to be a big deal. And it’s easy to feel like you don’t have to give much prep towards your runs. But that is beyond untrue. In a lot of ways, I feel like running requires more preparation than other workouts. You are using your whole body from your toes to your core to your brain.
Hear are my 4 key prep points to gearing up for a run:
- Hydrate. Hydrate. Hydrate. There may be no rule more important. My best rule of thumb is to keep water on my person at all times, especially outside of my runs. While this does cause frequent trips to the… I digress… Keeping water with you prevents ever reaching that point of thirst. Once you feel thirsty, your body can be considered dehydrated. Staying hydrated outside of runs also keeps you from needing more water on your run. And let’s be honest, no one likes running with a sloshy tummy.
- Stretch! A lot of people prefer not stretching before they hit the trail, but I truly think this is a disservice to your body, especially before a long run. Stretching helps prep your muscles so that they are less prone to tearing. I also feel like stretching before (and after!) my runs creates a better next run.
- Foam Roll. This goes along with stretching as it prepares your muscles for the journey ahead. I like to foam roll before and after and notice a huge difference when I skip it just once. Foam rolling can be pretty painful at first. But fret not! It eases up over time as long as you push through the pain.
- Eat Good Food. No, not just food that tastes good, but food that is good for your and feeds your body. Ezekiel Bread’s 7 Sprouted Grains and nut butter are good starters for me. I also like quinoa cooked in all natural chicken bone broth, or for mornings scrambled eggs do the trick. There are a ton of options so do a little research and feed your body right!
Everybody’s body is different, so while these suggestions may work for me, they may not be what is best for you. Again, I am no fitness guru, but I have learned to listen to my body. When something hurts, pay attention. If the workout was too easy, go that extra mile. Our Creator is so cool to give us these amazing, functioning machines found in our bodies. May we honor that gift!