running tips & some motivation

I love running. I have been “a runner” for several years. I really got into it after my kids were born and it’s been the perfect workout for me. Unfortunately I’ve been nursing a few injuries over the past year so my running routine has slowed down a bit. As I’m getting back to it, it reminded me that I’ve learned a lot about running over the years. So I thought I would pass along some of the info to you and hopefully encourage some of you to try it. First, I want to explain my minor injuries are not from running – I actually pulled my hamstring doing {ahem} cartwheels and splits with my daughter on the beach last summer. So, no more cartwheels or splits for me {so sad}. And bursitis in my heel. ok – that one might be from running or just the fact that I walk {and run} very hard on my heels. My dad used to say, “for a little girl, you walk like an elephant!” So, as long as you ease into running, are smart about your capabilities and don’t do random cartwheels and splits, you’re good to go.

Some of my running tips might sound a little funny but I found that it was best to do whatever got me up in the morning and look forward to running. Take what I have here but also, listen to your body and your lifestyle and do what works for you {picturing Ryan Gosling at the finish line might just be it}.

LORI’S RUNNING TIPS:

– proper shoes. This might be the most important tip of all. Get the right shoes FOR YOU. Don’t buy cute, glow-in-the-dark sneakers that are on sale. Only buy properly fitted shoes that are comfortable. I wear Asics Gel GT 1000. They’re one of their cheaper sneakers. I tried the most expensive ones because I thought those must be the best – but they weren’t – not for me. And be sure to replace your sneakers often! There’s a lot of varying opinions on this, but I replace my sneakers every 400 miles. So if you run 15 miles/week you’ll need to get new sneakers about every 6 months.

– inside or out. For me running inside is very different than running outside. I love the treadmill. I like the constant factors {no weather, no cars, flat surface, controlled pace}. I also like to know my speed and time. Not sure why because I’m not breaking any records – it’s just something that motivates me. But I also run outside with a group of gals usually once a week and that’s much more fun than the treadmill. So I would say mix it up – brave the elements and the treadmill.

– attire. Living in New England, the weather can be a big factor when running. For the warmer summer months, you gotta just muddle through. Run early and that helps with the heat. Carry a water bottle if needed but I find that’s a nuisance. For the colder winter months, I go with layers – usually 3 layers on top, 2 on bottom, a hat and running gloves. We made it a rule not to run when it was colder than 16 degrees. Admittedly, I often prayed for 15 degree weather so I could sleep in. But you’ll be amazed how warm your body gets when you’re running. My rule is to dress as if it’s 15 degrees warmer. So you will be cold when you start but you’ll warm up quickly. When I run on the treadmill, I have my go-to pieces which include shorts and a tee or tank. Simple as that. Oh, and a very good sports bra. I don’t always look pretty but I get the job done. And my hair always needs to be completely off my face in a thin headband and pony. No fail. The worst is when you have to keep pushing the hair off your face. One day, I stopped running early and went home because I had forgotten my headband. It was that bad.

– group or solo. I say both. Running by yourself can be like a mini-meditation session. I like to think about my day or have an argument with my husband in my head {never!}. And I do math. Yes, math – easy math. I run an 8 minute mile on the treadmill so I’m always calculating how much time is left {2 minutes to the next quarter mile, 4 minutes to next half…}. It keeps my mind occupied and makes the time go by faster. Whatever it takes, remember. I also use an ipod shuffle when solo. It’s the perfect size and music is the best motivator and distraction. And I have found the best headphones ever. I can say this because I think I have tried every headphone ever made. But the Yurbuds by IronMan are awesome. Find them here. Running with a group is great too – no math skills needed. Just find a group who is similar in your abilities and intensity. A fun group who likes to chat is my recommendation.

– easy does it. When I started running, I ran 1 mile {for a long time} and then I increased my distance by half mile increments once I got very comfortable at each distance. So you could be at 2 miles for several months if that’s what works for you. But I promise, if you ease into it and stay with a routine, you will be able to run ANY distance.

– set personal goals. For some it’s a race. For others it’s how often they run, and for others it’s how fast they run. I’m not a race person. I’ve done several races and I did ok. I felt a great sense of accomplishment but they were too stressful for me. The crowds, the structure – it’s not for me. So I have more personal goals like how often I can run each week, incorporating interval training on the treadmill {check out an article on interval training here}, and sometimes my goal is how quickly I can get it over with! If you want to try a race, you can just google races in your area. Races are a great motivator too – they give you something to strive for or train for. Or do a triathlon {swim, bike, run}. You can team up with 2 others and do just the run portion. Lots of options out there!

– running routes. I use the app map my run. It does so many things but mostly I use it for mapping out a running route. You can also set up a personal running log that can be very helpful.

– be safe. Whether running inside or out, be safe. Treadmills can be dangerous and so can cars! Wear reflective gear if it’s dark outside and if running by yourself, it’s a good idea to buy an ID tag that you can wear. Check out Road ID for different options like shoe tags and bracelets.

Running is fun and you will feel a great sense of accomplishment when you get going. You don’t have to be a marathoner, just do what works for you. I hope my tips were helpful and maybe got you thinking of lacing up those {well-fitted} sneakers. Send along any running tips of your own too, I’d love to hear them!

Have a great weekend – we’re heading to the Newport Wine Festival so I’m not sure a run will be happening for me! Enjoy!