How to Train for a Long Distance Run…And Enjoy It!
For an average American, the thought of running 26 miles would be a comparable form of cruel and inhumane torture. They assume running was purely invented for catching the bus, chasing toddlers, and escaping perceivable threats of danger. But I’m here to prove that running doesn’t have to be painful, exhausting, or used as a last resort to save your life. Running can be (gasp!)…FUN! I know, I know. This may be a lot to take in at first. But try to stay with me. I promise the rewards will be worth it. To enjoy it and succeed, you have to learn how to train for a long distance run.
Now we’ve all heard how good running can be for our hearts, but that’s clearly only the beginning. Running is one of the most efficient exercises to burn extra calories because it involves every leg muscle you’ve got, plus the twisting of your torso and pumping of your arms as your power down the sidewalk. There is a common concern that running can be bad for your joints, but if you’ve been relatively pain free in the past, you should have no problems. The pounding of your legs can actually be beneficial as it provides a good weight-bearing workout which in turn, strengthens your bones! But that’s not all. When you run, you release endorphins from your brain which give you that all over “feel good” sensation. Who knew running could feel so darn good?
Now that you’ve been convinced of the benefits of running, let’s get you on the road, sidewalk, path, or treadmill!
-When you want to get into peak physical condition and keep your motivation level high, it’s important to set a goal. I usually take care of this by finding a local race and signing up. Races are relatively cheap and many times the proceeds go to a charity or foundation. Plus there’s always a free t-shirt.
-After you’ve signed up for that 5K, 10K, 20K, or if you’re feeling very ambitious, 50K, go out and buy yourself a calendar. Find a beginner’s training schedule for your appropriate mileage online, and pen in the mileage, rest days, and cross training days on your calendar. Now you’ve got a plan and you’re on you way. Keep in mind that it’s OK to miss a day or two if you are ill or just way too tired. But the high-mileage days that usually come on the weekends are extremely important. Take extra care of yourself during the week so you won’t miss those crucial weekend runs. When you complete the assigned activity for the day, take a big fat red pen and put an X through it, or stick one of those “WAY TO GO” stickers right on the date. You’ll feel as if you’ve accomplished another step towards your goal if you acknowledge that the day’s run has been completed.
-If you don’t already have a pair of decent running shoes, head to the nearest mall and pick out a cheap pair. Try buying a shoe that is a bit bigger than your foot, as your feet tend to swell after a long run. These shoes should last you 500 miles or about 3 months of intensive running. NEVER run in old, worn out shoes. You can injure yourself much easier in a pair of old, unsupportive kicks.
-Next, it’s usually a good idea to take along a radio headset or portable cd player, if you have one. I find that uplifting music and fast tunes gets my legs moving and keep my mind occupied. Just move those feet to the beat!
-If you are training in the summer, common sense would tell you to do your workout earlier in the morning or after your dinner is digested at night. Running in the middle of the day with the hot sun beating down is defeating and also very dehydrating. But morning runs allow you to relax and organize your day while an evening jog helps you wind down from it.
-It’s always a good idea to eat a few hours before you run. But don’t even think about downing sugary energy drinks and bars. They are too expensive and essentially just pop and candy bars infused with vitamins. Your body would benefit much more from a good ole’ banana and peanut butter sandwich. And your wallet will thank you as well.
-Yes, stretching is a good idea if you are older or haven’t been active recently, but save the majority of your bends and pulls until after you are done running. Then your muscles will be warm and more forgiving whereas if you stretch before, you may push too hard and end up sore from the stretch.
-I would advise running with a buddy or even a pet as they can be highly motivating and it proves a much safer alternative if you live in the city or are running at night. Just make sure your friend or pup is as in shape as you are!
-In order to ensure that you are running the proper distance, hop in the car and measure a few different routes you could take. If you are running on a path where cars are not allowed, try measuring your normal jogging pace for 1 mile on a treadmill and see how many minutes it takes you. I run about 10 minutes jogging miles, so I know that a 7 mile run should be about 70 minutes. It doesn’t have to be an exact science, but getting your mileage fairly close will be helpful come race day.
-If you find yourself stuck in a rut with the same boring hum-drum workout, try finding a new path to explore, invite a friend to join you on an easy day (they might not be able to keep up on the hard days!), run in the rain, buy a new pair of running shorts, or maybe you need to just give yourself the day off! Everybody needs a jolt in the routine once in awhile. You just have to experiment to find what’s right for you.
-OK, so you’ve trained hard and the final days to the race are approaching. But you are beginning to worry that you aren’t in the shape you need to be in. Fear not! You’ll be surprised to find yourself filled with excitement and adrenaline at the starting line and the cheers from the crowd will push you through to the awaiting finish line.
And by now, you’ve surely lost a few inches from the waist, slept better at night, climbed the stairs at work without losing your breath, and ultimately now find yourself at peace, stress-free, and with some mean muscle tone in those legs. So what are you waiting for? The point isn’t to come in first place and impress your friends with some life-size trophy. The point is to set a goal, work towards it, reap the numerous benefits from your effort, and just have fun while you’re doing it! And when it’s all said and done, you’ll find that running for the bus isn’t so bad after all.
