Yes, that’s right I said it: Enjoying running long distances! Words I never thought would be coming from my lips! Before I dive in, let me give you a quick background on my life as a runner:
In middle school and high school, though I was athletic, I was NEVER a distance runner. I loathed the thought of running a mile which I dreaded every year when the mile test came around. I would get anxious for weeks leading up to it and always felt like I was going to throw up after running it.
After high school, I would dabble in running. But I never made it very far, nor did I ever stick with it long enough to improve. Never in my wildest dreams did I ever think would become a distance runner and actually enjoy it and not die while doing it!
Who this post IS NOT for:
- Someone looking to beat their own PR consistently
- Someone looking to improve their overall pace
- Someone looking to qualify for Boston
Who this post IS for:
- Someone looking to become a runner who has never run before
- Someone looking to run for sanity/mental clarity
- Someone looking to run who thinks they never would be able to
- Someone who is “too busy” to run
- Someone who wishes they could say (and mean) “I enjoy running”
If any of that describes you, I am so glad you are here! I am going to share some tangible, applicable tips for you to work running into your life. There is no great research behind this, but rather what has worked for me as a non-runner becoming a runner. These tips will help you become a regular runner, but it will not take over your life.
Note: As I go through this, I will be sharing times and distances for the sake of demonstration. Do not compare your journey to my journey. This is about finding out your comfortable pace and distance and going from there. My pace may be too slow or too fast for you. Each runner is different. No comparing.
Secret #1
I am patient with my progress.
Patience!! It is so important. So often we start a journey and want to have the end result immediately. Sound like you?
When you are starting a new physical journey (or any new endeavor for that matter) it is going to take time to get to where you want to be. And guess what? That’s okay because it is on that journey that the much-needed growth will happen.
If you desire to be able to run 5 miles and enjoy it and you try it right away having never run before… guess what?? There is a good good good chance you are going to hate it and never want to run again.
Be patient.
Secret #2
I have committed to running 3x a week.
Now some people reading this (seasoned runners) may look at this and think that this isn’t enough. The truth is it is enough for our goal of running for sanity. If you are training for speed and bigger physical goals, then this isn’t enough. (Read here how I trained myself to run 8 miles only training once a week).
If you are wanting to run as a healthy outlet and stress relief, commit to 3x a week. You will be a new person! Running has become like a washing machine for my brain.
So how far do you run each time??
Again, this is simply my experience being shared with you. My advice to you is to try it and see what works. As a previous non-runner I know how you feel, so hear me out, because my advice is good and very applicable.
I recommend running 3 nonconsecutive days (example: M W F). Two of those days you will run your short run and the third day you will run your long run (and oh, how you will look forward to this weekly run! <3 )
How do you know your short run vs. long run?
Ideally, you will build upon these as you go (again be patient), but as you start out, ask yourself these questions.
What is the furthest I have ever run?
When is the last time I ran?
How did I feel when I ran?
Once you answer these questions, you can get an idea of what you are capable of and where you should start. Here is what my journey looked like at the beginning:
Furthest run: 5K
Last time I had run: That 5K about 10 months prior
How did I feel?: Awful and slow
Okay, so there you have it. When I began my running journey I gave myself a LONG RUN goal of 1 mile. Even though I ran 3.1 miles before, it was awful and my body really wasn’t ready for it. My short runs ideally would have been a half of a mile at this point.
Each week I encourage you to add a half mile onto your LONG RUN and work your short runs up to a mile.
Just to give you an idea, I have been running (consistently) for about 16 months and my short runs are 5Ks (3.1 miles) and my long run is around 8 miles. And yes I enjoy it! You will get to this point if you stay consistent… you may even get here faster than I did!
Secret #3
I don’t run too fast.
This is probably the number one mistake and temptation for all new runners (I still have to consciously hold my pace back). At the beginning of any run, you are feeling the high energy, right? You are eager to get that run in, feel that runners high that you hear so much about. I know, I have been there!!
But then what happens?? Yes, you putter out. You can hardly breathe. You have to stop and walk. You feel frustrated.
That is not the feeling we are going for. Nope. Do what I say and you will feel so proud of yourself! Because you are capable of so much more than you think. Distance running is a skill to be learned… take my advice.
The goal is to run the entire time. Not sprint and walk and sprint and walk. That is called interval training and interval training is evil. (Actually, it’s amazing for training and increasing speed, but I hate intervals and it is not one of my tips for what we are trying to achieve in this post).
So what pace should you start at? Well, that is something you will have to play around with. It will take time to find what I like to call “the sweet spot”. The Sweet Spot is that perfect pace that you can just run and run and run for. Your sweet spot is going to be different than another person. Do not take my times and apply them to you. You can certainly try my pace, it might be too slow, it might be too fast. Just give it time to find YOUR perfect pace.
Also on your short runs, up your pace just a bit over your comfort level. This will help build your muscles and endurance.
Here is what my typical pace looks like:
Long Run (8+ miles): 10 min per mile (yes that is kind of slow for a runner, but I legitimately enjoy every minute of my run and since I am running for sanity and as an outlet, I am okay with a comfortable pace. Lots of calories still being burned!).
Short Run (5K): 8 min 50 sec per mile (I will be honest, I enjoy my short runs less because I am pushing myself harder. But shorter faster runs are key for increasing your distance and upping your comfortable pace aka sweet spot).
Simply play around with it and again be patient. You will find good comfortable times and distances to start out at and then work up from there.
How do you keep track of your pace?
There are many ways. Here are some suggestions:
Garmin watches: If you don’t like carrying a phone or wearing an armband, go for the watch. Since I require audio when I run, I carry a phone either way.
RunKeeper App: There are MANY apps out there for running, but this is my favorite and this is why:
- You can play audio in the background
- You can keep watch of your pace
- There are vocal cues every 5 min that tell your current pace and distance (helps to stay consistent without having to look at your phone)
- Shows you a map of your run
- Reports elevation change
- Shows you splits
- Keeps track of miles for each pair of shoes
Spring: This is paid app to use in conjunction with another running app like RunKeeper. This app will play music based on your pace. So if you are aiming for a certain pace, but struggle staying consistent, this app is perfect for you! Plus you get a 30-day free trial!
Secret #4
I listen to great things while I run.
It is different for long runs and short runs. For short runs, I NEED music if I am going to really push myself. I love the SPRING app that matches the beat to my desired pace. So helpful!
However, long runs are different. They are my time. Time for myself. They are the one time of the week I get to have my mind turned off to my to-do list and just listen and enjoy what I put in my ears while running. Oh, I love it so much, it makes me want to go right now just talking about it!
So what do I listen to?
Podcasts. They are my go-to for long runs. There are so many different podcasts out there from parental advice to Christian encouragement, to fiction mysteries, to CSI type stuff, to how to organize your house. You pick. Whatever it is that toots your horn, find a good podcast channel and listen to it. Here is a short blog post about my favorite podcasts and why 🙂
Another reason I listen to Podcasts? When running long distances, you are in your own thoughts for a long time. My long runs take over an hour. Listening to an uplifting, encouraging or even comedic podcast can keep our anxious thoughts from ruining our run. Right?! Nothing is worse than going for a run to clear your mind, only to be weighed down by your anxious thoughts.
Note: I can’t listen to podcasts during my short fast runs, because listening to a podcast relaxes my mind and I have a harder time pushing myself during a podcast. Upbeat music is a must during short runs.
Secret #5
I don’t break promises to myself.
Well, at least I am working really hard on this. I work very hard to keep my priorities straight (many thanks to my husband who keeps me accountable to that). My priorities in this season of life are my faith, my husband, my kids/homeschool, my well-being and my work-from-home commitments.
Your priorities likely are not identical to mine. However, you know full well how difficult it can be keeping priorities in line. Not to mention, keeping YOURSELF on that list. How often do we sacrifice things that fill our own cups in order to give to our families and businesses and communities? Yes, we are called to live a servant life. However, we can not serve out of an empty pot (love that quote!). We must fill our own pot consistently SO THAT we can live the servant life we are called to live.
Stop breaking promises to yourself.
Do you want to become a runner? Do you want to add exercise regularly in your life? If you don’t currently have physical fitness as a priority, your answer should be yes! Your body was created to move and feel energized! You need this and you are capable of it.
Make a promise to yourself right now that you will add running into your schedule 3x a week. Schedule it into your week. Know ahead of time what days and times you will be running.
Now show up.
When you schedule a doctor’s appointment, do you not show up? When you schedule coffee with a friend or a playdate, do you stand them up? When you commit to a volunteering opportunity at church, do you leave them hanging? If you work outside or inside the home, do you show up for scheduled meetings? I’m guessing you show up for these things, now why not yourself?
Commit. Show up. Stop breaking promises to yourself.
You are worth the little bit of time it will take each week to make this a habit in your life.
Need extra accountability in this endeavor?? I would love to be that for you. Simply email me your commitment and I will follow up with you regularly to see how your goal is going and offer you encouragement.
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