Slow and Steady May Not Win the Race – But It Will Help You Finish
A chill is finally in the air! If your weekly or daily runs have been sequestered to a time of day when the sun is on the horizon — or put off altogether — because of the heat, this is the time of year you look forward to. It feels like you can run forever when the weather’s right… right?
Well, hold your pumpkins, friends — if you’ve taken a ton of time off, coming back from an injury, or are just deciding now is a good time to get into running… welcome back! But seriously, slow your roll. There is a right way and wrong way to pick up running as a regular, healthy activity. And yes, it involves more than just buying a new pair of shoes. Although, that can be an awesome motivator.
No matter how, when, or why you’re coming to running, this advice from local pros is designed to keep your running!
Too hot, too fast
“The number one issue when someone has a running goal, is they do too much and burn themselves out, or get injured,” says Kelly Fillnow, founder and trainer at Fillnow Coaching. “Slowly progressing makes it attainable instead of overwhelming.”
Fillnow has trained a lot of runners, triathletes, and even multi-sport athletes. An accomplished collegiate tennis player and cross-country runner, she finished on the podium for two IRONMAN World Championship appearances and set an American amateur IRONMAN record. Her biggest advice: start slow, and build slowly.
Read on: How much is too much?
“Have a walk-run plan,” advises Fillnow. “Start with little goals each time you’re out — then you feel successful every time you’re out there, rather than defeated.” It’s as simple as starting with a 3-minute walk, followed by a 30-second jog, over and over again until you get the hang of it. Increase the jog and decrease the walk as you get stronger.
“It gets your muscles and tendons ready,” says Fillnow. Ah, good point. Even if you feel like you’re ready for more, your body might not be! Control the pace and effort, says Fillnow. “Allow a 10% increase in mileage per week, but no more that,” she says.
How NOT running makes you a better runner
Don’t feel like you have to run every day to make improvements. In fact, allowing yourself to take ‘easy’ days or days off — like Kenyan runners, some of the best in the world, says Fillnow — will actually help you improve. On those off days, swim, stretch, and do low-impact strength work to increase your overall core strength and mobility.
And just like your running workouts, the key to strength work is to start slow and build, says Will Hayes, Performance Manager for Novant Health and Sports Performance.
“Start simply, and do a pre-run warm up with your own body weight and lower body, like squats, lunges, and glute bridges,” says Hayes. For instance, start with 10-12 reps of each exercise — slowly — and add additional sets over time as you get stronger. In fact, he advises beginners to do less than what you think you need to do at first.
“You should not feel like you did a hard workout,” says Hayes. “It shouldn’t take a lot of time or feel tremendously difficult. You shouldn’t be sore.” And you don’t need fancy equipment or a gym membership at first, so don’t stress about spending a lot of money when your living room floor will do.
But also don’t underestimate the importance of day-off strength work. That non-running workout can set you up for years of injury-free running if you’re consistent, says Hayes.
“We know if you only run, you get in a pattern that could lead to pattern overload,” says Hayes, because you are doing the same thing over and over again. “You create muscle imbalance, and you can have muscular and musculoskeletal injury. A balanced strength program prevents or lets you manage that over time.”
There are some great online resources to show you simple starting exercises, says Hayes, but make sure the key word is ‘simple.’ YouTube channels like Novant Health Sports Performance and their corresponding Instagram page, @NHathlete, will show you simple bodyweight exercises.
Stick with the Program
Beyond that, consistency is key, says Fillnow.
“With consistency, we see progress. If we don’t have consistency, the progress is harder to achieve,” she says. “The easy way to get consistency is through a smart, progressive plan.”
Once you’ve established a rhythm that works with your schedule, your workday, family commitments, and all that, you’re well on your way! But don’t get stressed when life gets in the way and throws you off track. And yes, that can be more difficult to do in these days and times.
“This is a true test these days of our intrinsic motivation, perseverance, and commitment,” says Juliet Kuehnle, a Licensed Clinical Mental Health Counselor. “It can be super easy to let a workout go or cut off a few miles because there’s no accountability, or a workout or race can feel heavier and harder because it’s being done alone.”
When motivation slips, Kuehnle recommends reframing your goals or reminding yourself why you’re running in the first place. Is it overall fitness, mental health, a personal best, recovery from injury, weight loss, or just because your gym is closed? Your reasons and goals are just that; yours. Make them work for you.
All that’s left is to now is get going! And go ahead and buy yourself those new shoes, if it helps. Sometimes, you really should.
Read on: 3 Signs You Need New Shoes
Shay Hunt is a woman with a plan. In fact, when she was 16 — a time when most kids are worried about school, sports, getting into college, or getting their driver’s license — Shay was making plans to start her non-profit to help kids, because, “I wish more people had taken more time when it came to raising me.”
Races may be canceled, but running certainly isn’t! Global Running Day is on June 3 every year and this year, it looks a little bit different than in years past. Luckily, as runners we’ve been able to rely on this sport during the coronavirus crisis. And although the group runs and races look different, we’re still able to connect as a community and celebrate the sport we love so much. So lace up those running shoes discover the many ways you can celebrate Global Running Day virtually.
