By Amy Begley
As a runner, think of your body as a house. If the foundation isn’t solid, it might look great for a while, but cracks will appear before too long. So, I encourage people to take care of the basics: consistency, goals and paying attention to the little things. The process and journey is easier to control than the outcome of a single race. Putting together consistent training and good habits will lead to that breakout race or personal best.
1. Consistency. With consistent training, the body will get used to moving and working out. If you start and stop training, it takes longer to build up fitness. I recommend starting with three days a week of running or walking, then after a few weeks adding variety and intensity. One day will be your longer run, one day a workout and the third day an easy run. (A workout involves increased pace and intensity. For instance: 10 hill repeats of 20-30 second each, or a “fartlek” of one minute fast, one minute slow x 10.) Once you’ve established that as a routine, you can add a fourth day or crossing training to your week.
2. Sleep. Rest is just as important as working hard. The body needs time to process the workout and repair any injuries. Without proper rest, the ability to train is limited. As you increase your mileage and intensity, you might find that you need more rest than usual. Everyone is different in the amount of sleep they need; 7.5 hours is typically recommended.
3. Pre-Run Nutrition. You can work as hard as you want, but without the right fuel you won’t get as far as you want. Usually, the limiting factors include not fueling before the run or not being hydrated. A small snack of 150-200 calories (a piece of toast, half a banana and almond butter, or a Clif or other energy bar) before the run helps to keep you going. With hydration, water is great but don’t forget to add electrolytes.
4. Stretching. A warmup and dynamic stretching before the run or walk will tie together the hard work and rest, and ensure that your muscles are ready for the task at hand. The muscles work hard and will need to be released after the run.
5. Know your body. Following a plan is great until you cross the line into injury. Learn the difference between soreness and pain. Soreness is typically a general uncomfortable feeling in a region of muscles, rather than discomfort in one small spot. Soreness usually goes away after you warm up with a mile or two of running and walking. It can also be there when you wake up, but disappear once your day gets going. Pain is usually on one side of the body. It can be general over a group of muscles, pinpointed in one spot, burning, sharp or a constant pressure area. Pain usually causes a change to your gait while walking, running or using the stairs. If pain is present, it’s best to not work out until it is gone or no longer affects your gait. If you can’t bear weight while standing on one leg, or jump up and down on one leg, you should not be running or walking for fitness. Knowing your body also includes finding those weak spots or consistent injury areas and working with someone to correct them. No one training program is right for everyone, but the fundamentals of taking care of the little things is universal.
