Non-Runner to Athlete! Making the Decision.... (part 3 of??)

Non-Runner to Athlete!

Making the Decision….

(part 3 of ??)

This article may be a little out of sequence, in appearance, but I have had several requests lately for information about how to start a running / training program to go from running 5k’s to doing half and full marathons. So I decided to compile the information I have sent to others and put it all in my blog…so here it is!!

When you make the decision to go from running shorter distances, to doing longer runs, you must first determine whether you want to do longer runs with a specific time goal (speed running) or if your goal is to just complete the run. My goal was to finish in under 7 hours (the maximum time allowed for the full marathon) and to not be last!!

The reason it is important to determine your purpose / goal, is that if you are looking to finish at a specific speed, your training will be more focused on improving your speed as well as endurance. If you are doing your first long run, just to say you completed it, and are not stuck on a “speed” , then your training will be more focused on endurance, with a little speed training mixed into the weekly routine.

Once you have determined your goal or reason for completing the (either) half or full marathon, it is time to develop your running / training calendar. There are many websites out there that will help you develop a calendar, and I am happy to share the one I developed, just shoot me an email. The key is to make your calendar work for you and your family / lifestyle. If you don’t make it flexible and life friendly, then you will be less likely to stick with the program. The reason I say this is that one day a week will be devoted to your long runs. As your distance gets longer, the time requirement on that day is greater. Most people do their long runs on the weekends because it is their normal day off, but if you work some weekends, you will have to work your long run in on another day during the week. Also, as you start your long runs, you need to allow for a day of “rest” on the next day. This rest day does not mean you have to sleep all day (haha), but does mean that you do not run. You can do a light cross training workout, or a simple walk, but NO running.

This paragraph is mainly for those concerned with their speed, but has advice that could relate to all types of runners. If you are concerned about the speed at which you run, you should include a day of “speed training” or intervals into your calendar. Your short runs will also be done at a faster pace than those who are not as concerned with speed. For example, I did my “short runs” in between 30-45 minutes, but those concerned with speed should complete your short runs at 25-30 minutes or closer to your 5k race pace. REMINDER TO ALL: it is not recommended that you do your long runs at race pace unless you want to increase your potential for injury. Long runs should be used to improve your endurance and not a time to work on your speed. Whether or not you’re a “speedster” (unless you are a very experienced runner) it is important to include some walk time in your long runs. Walking, even at a fast pace, gives your stressed muscles a break and this allows for more endurance, which you really need when you start adding on mileage.

The next most important step is keeping running / training log or journal. It is the journal that will help you to track your progress throughout your training. It is important to jot down things such as, how far you ran, the time you did (even include your split times / time of each mile), and how you felt. You can also include anything that “stood out” about the run (ie., had to stop a lot because it was so hot, ran out of water, felt bad, felt great….etc..). The journal will help you to see improvements you have made, and will show you any trends in “bad days”. Yes, every runner I have met has a least on bad running day every month!! I was able to trend mine as they seemed to be the same time every month, but I could not prove it until I started keeping my journal. I actually use my running calendar as my journal so that I do not have to keep to seperate things and can see how well I was able to stick with the program and see my progress at the same time.

I hope, if you are looking at starting a training program, this helps to get you started! Remember, I am not a professional runner or writer, I am just giving you information I learned along the way that helped me in my journey and I hope it helps you in yours!! Please let me know if you have any questions or would like a copy of my calendar, and OH BY THE WAY…..I JUST SIGNED UP FOR MY NEXT MARATHON!!!! It is the Savannah Rock n Roll in November 2011!!! If you want to do a half or full marathon by the end of this year…this is gonna be a great one!!

Non-Runner to Athlete! (Part 2 of ??)

Body over Mind

As you start any work out program, whether it is walking, running, weightlifting, or aerobics, etc. you must know that there are times when your body will feel great and your mind will defeat you. It is my hope that this article will help you learn ways to listen to your body and work through the games that you mind will try to play with you.

When I started walking, I remember clearly how bad my legs hurt, my lungs burned, my whole body seemed to try to reject the idea that I would actually make it burn calories and build strength. My mind, of course, would join right in and I would hear things like; “why do you even try”, “this hurts too much”, “is it really worth it”, “it really is okay to cut it short today”. The odd thing is, as I began to increase my speed and distance, my body rejected less, but my mind still fought me almost every step of the way!! So, how do you get passed the mind game, you ask? Here are a few tips that I have learned along the way.

First, as difficult as it may be some days…don’t let your mind talk you out of doing some type of exercise. Even if it is going up and down the stairs 10 times or running in the yard with the dog, do something! The more often you don’t let your mind tell you, it’s okay to do nothing today, the more your body craves the activity, and the more this craving will overrule what your mind tries to tell you.

A huge part of the program (as I have said before) is just getting out the door, or turning on the treadmill / elliptical, or whatever is your choice of workout! Now, having said that, getting started does not mean that the workout will be a “walk in the park”, but at least you have made the effort.  After getting out the door (or on the equipment) you still have to stay focused and motivated. I do this in several ways: 1. setting small goals and stay focused on that goal, such as: I am going to run as fast as I can to the next mailbox / tree / sign, then I will walk to the next……, 2. repeating different sayings over and over to myself, for example, during the marathon I frequently quoted Philippians 4:13, and “I’ve got this”, “I have trained for and can do this”, and 3. when it gets down to it and your brain tells me I can’t do any more, I ask myself, “why?”. Can I not do more because I just don’t want to, or is it because of a real physical reason? I never support pushing through real pain that can lead to injury, but I do encourage myself to push through the “I don’t want to do more” because if I don’t push through it, how will I ever make improvements?

I am not saying that every day is easy for me to get out and do something, but it does get easier! You just have to start doing something, then before long, you are looking back over that past year thinking, man a year ago I could barely walk a mile, without feeling like my lungs were on fire and my legs were going to fall off….now I am able to run ___ miles before I feel that way.