12 Tips for Success

Everyone starts somewhere, and there are definitely times where I take one or two weeks off from running and feel as though it’s been more like 1-2 years after trying to ease back into it. People seem to have this notion that running and “cardio” is good for the body, but many have a hard time following through on their initial motivation, whether that’s a New Year’s Resolution or otherwise. I believe this is largely not for lack of trying, but rather quite the opposite. It is hard to judge what exactly you can handle at any given point, and pushing too hard is detrimental towards long-term progress and achievement. Therefore, I came up with a list of actionable advice that has proven to be true in my experience. Here it is:

 

1. Pick up a good pair of shoes: Running shoes can be expensive, but buying a pair that’s right for you is definitely a worthwhile investment if you plan to be putting in the miles consistently. Which pair is right for you? You can head to this website or head to your local running store so they can conduct an analysis of your gait and recommend a shoe that will support your stride pattern. Staying injury free is super important, and this is a step in the right direction (no pun intended)

2. Replace your shoes every 400-600 miles: Keeping track of how many miles you’ve run in your shoes. Even the most cushioned running shoes will wear down after a certain period of time, and it is important to buy a new pair once your current ones wear out. A good practice is to buy two pairs of shoes at a time and alternate wearing them, as this will increase the “life’ of your shoes since they will have more time to “recover” between runs.

3. Stretching before and after you run: This may seem like an obvious one, but is one that even the most experienced runners dread. It takes quite a bit of time and can be slightly uncomfortable, and it’s the last thing most people want to do before and after an exhausting workout. However, it is necessary in order to reap the benefits of the training you’ve been putting in and keep you loose and less sore. Here is a great routine I use everyday. 

4. Eating within 30 minutes after a workout: Whether or not you believe in an “anabolic” window is irrelevant, because running is not a very anabolic sport to begin with. My high school coach always said that preparation for tomorrow’s workout starts right after today’s workout. Therefore, it is vital to start the recovery process as soon as possible, and your body needs nourishment. Exercise scientists recommend and I concur that some fast digesting carbs and proteins while limiting fats in order to expedite digestion and nutrient absorption and dispersion. 

5. HYDRATE OR DIEDRATE: This goes hand and hand with eating. It is recommended to drink at least 0.5 fluid ounces of fluid/lb of body weight, although there is no downside and only upside to going higher up until you get to 1.5 fluid ounces/lb of body weight according to some studies. Generally speaking, when it comes to nutrition, it is good to go based on your body’s intuitive needs. However, runners often have different and often greater nutritional needs than the average sedentary person, so it is important to remember that when looking at general nutrition advice. 

6. Log your training + other relevant details: It is important to note if/how you are progressing, and the only way to do so accurately is to write down your daily workouts and how you felt during them. It is easy to try and rely on memory, but often times one workout fades into another and it is hard to identify a disturbing trend until it is too late. Also, after a consistent time period of doing this, it becomes meditative and therapeutic. Additionally, being able to look at years of training in retrospect is just a really cool feeling and overall really motivating. 

7. Have a pre planned route: Sometimes it’s fun to go out and run spontaneously, but having a few, go-to pre planned routes is key for tracking progress. For one thing, it is super encouraging to run faster over a given route as weeks of training go by. Also, it becomes easier to track progress, as it is easier to monitor perceived effort when things are held constant. One of those “all else equal” metrics can be the terrain and the route. Also, this prevents you from “over-shooting”a route or “under-shooting” a route, aka running way too long or way too short. One of the most user-friendly running route planners is OnTheGoMap. Not to mention, planning running routes is just a great way to procrastinate. 

8. Ditch Digital: Data is surely important, and it definitely has its time and place in analyzing training. However, and I fall victim to this as well, it is easy to become too data dependent and a “slave” to your watch. It’s very tempting to want to look at heart rate, running pace, cadence, and a whole host of other metrics provided by your phone or watch while you are running. However, this incentivizes people to not pay attention to how hard they are running and thus they let numbers dictate their workouts in real time. First off, lots of instantaneous data can be wildly inaccurate, as even the most accurate watches and apps have been shown to not be as accurate as you might think. Running on intuition is a skill that definitely takes time to develop, but it is one of the best ways to grow as an athlete and a person. Being in tune with your body is a wonderful thing.

9. Find an accountability partner/mentor: This can be someone of similar ability to you who is committed to meeting up with you for training sessions on a regular basis. Or this can be someone whose opinion you respect when it comes to putting one foot in front of the other at a rapid pace. Personally, I’ve always valued having a coach, and you can read about the benefits of having someone to keep you accountable here. While I do not have a coach at the moment, I do frequently bounce ideas off of someone who went to my high school and is about ~10 years older than me. He is very well known in the endurance sports world. His name is Morgan Pearson, and he was one of the top distance runners in New Jersey history and is arguably the best triathlete in America right now. You can read more about him here.

10. Compile a good, motivational playlist: This is pretty self explanatory. We all have playlists for different moods/activities, and working out is simply no different. I definitely value being able to run without music on a scenic route, just enjoying the weather and the vibes. However, running with music can be clutch, especially when motivation is low. Here is one I created (I know, it’s excessively long, I should really cut it down). There are even playlists that are specifically designed for a certain intensity in terms of Heart BPM, although I cannot speak to their merits. 

11. Don’t Be Afraid To Take Days Off: Most training plans incorporate at least one day off of running per week. Getting outside help from a mentor when designing a training plan for yourself, or having an experienced coach create a plan, is probably ideal. However, if you choose to do-it-yourself, here is a great guideline to get you started. Personally, I like err on the side of caution and give myself a schedule in more days off than I plan to take by making some days “optional”. This is because I’m not a professional athlete, and, frankly, life happens. Whether it’s blizzard conditions in a Michigan winter, travel, or a late night of school work and hanging out with friends, I’m not out there putting in the work every single day. And even though short term fitness gains may be sacrificed when taking “rest days” the long term ability to stay physically and mentally fresh and absorb the training far outweighs any downsides. I will caveat this by saying if you find yourself taking too many unplanned days off, there is more than likely an underlying problem that needs to be addressed. Personally, I know I struggle with the recovery aspect of training, and this causes me to be more run down than anticipated.

12.  You Will Get Injured: Even so, when push comes to show, not even preventative Surveys have indicated that nearly eight out of every ten runners will be forced to take more than seven training days every year with some sort of abnormal pain. So, if you spend any significant amount of time running, you will almost certainly acquire some injuries. Now, some people are more injury prone than others, but many of the tips I provided above are preventative. Especially for people who are injury prone, easing into things with a run/walk protocol could be helpful. The goal, whether you are just starting off or are an Olympic caliber athlete, is to stay as consistent as possible. That’s 80% of the battle. And while I love the competitive aspect of this sport and all of the other physical benefits it provides, the mental challenge involved with adhering to a regimen for days, weeks, months, and years is what I find most difficult. And, subsequently, most rewarding.