On Sunday, I did a half marathon relay with Frank right here in our town. I’ve been doing the full, half marathon for a few years now but this year I wasn’t ready for the 13.1 yet.
It was a bit cool in the morning, but the sun was out- thank God, because later in the day it got cloudy and very windy!
I ran the shorter distance of roughly 5.4 and Frank did the remaining 7.7 miles. There were lots of rolling hills in the portion that I ran and man, I was feeling them! My average pace was 8:15 and I was ok with that. It’s what I’ve been doing 3 miles in lately. As you can see in the image below, we placed 14th out of 108 and were in the top 87% overall! It gave me just the motivation I needed to keep going, keep running. Even if the treadmill gets boriiing.
I’m feeling stronger and slowly getting closer to old Olympic lifting maxes again. It’s funny how things are- I really thought I’d be in running shape faster than CrossFit shape…but I did stop running lonnnng before I stopped WODing ☺️
To all busy ladies (and gents too), keep doing what you’re doing. Stay safe but stay active!
I’ve been a runner for a long time though I only started calling myself one about 5 years ago when I started training for my first half marathon. I thought if I didn’t run several times a week, year-around, and wasn’t doing high mileage, I wasn’t a “real” runner. I was mistaken.
Whether you run a little or run a lot, you’re a runner…or you can become one.
I remember training for my first half marathon and feeling so daunted by the training plan I followed. But it got easier. What was the secret? I just stuck with it. There were days when I was too tired or too sore or something came up and I missed my run– but that was ok. I allowed myself breaks here and there. I just knew I had to “bring it” next time.
Last summer I held a 4-week running clinic with some of my CrossFitters and other non-members to coach them into finishing a 5K- the first 5K for several of them. I hope to be able to carve some time out to do another clinic this Spring or Summer.
In the meantime, I’m sharing my tips on making running feel a little easier- maybe even a little more enjoyable…so that you get out there and stick with it 🙂
1) Stay positive:
If you tell yourself you hate running, running might hate you back. Just kidding. But seriously. If you can run 400 meters, you can run a mile. If you can run a mile, you can run a 5K, etc.
Believe it and you will do it.
2) It’s OK to walk!:
This is important because I know some people feel like if you are not running the whole time, then it doesn’t count. Wrong. There is no such rule. And actually walking is great because it allows you to use different muscles and give a break to the muscles you use when you’re running. When you walk you may feel it more in your glutes, whereas when you’re running, you may feel it more in your quads and hamstrings.
I had my runners last year do run/walk combos to get them ready for the 5K. All of them beat their goals of finishing under a specific time. For example, I had them walk 5 minutes, then run 10 minutes, and so on until they were walking for a shorter amount of time or distance and running for a longer amount of time or distance. Start slow and build up your endurance.
In the first marathon I ran, I incorporated walk breaks and ended up finishing in 4:02, feeling like I could’ve kept going!
Many of my CrossFit trainees ask me about this and it’s actually what inspired me to write this post. How you breathe makes a huge difference in how you feel about not only running but any type of exercise that brings your heart rate up.
The first thing is to make sure you’re taking big yoga-type breaths through your mouth, breathing from your diaphragm or belly rather than just your chest. You need as much oxygen as possible so make sure you take BIG breaths.
You may want to try following a 2:2 pattern where you inhale for 2 steps, exhale for 2 steps. The ratio can vary from person to person depending on speed (in fact, I’ve read about a 3:2 ratio in a running magazine) but it can give you something to pay attention to as you run to make sure you’re breathing correctly. You can find more info on these ratios on http://www.competitor.com and http://www.active.com.
Just remember to relax and your body will know what to do.
4) Practice Good Form:
As with any exercise, like CrossFit for example, the better your form, the more you will get out of it and the more you will prevent injuring yourself. When running, stay light on your feet, land toe to mid foot (not your heels!), and keep your chest up. Keep your shoulders down and pull your navel towards your spine just like you would in CrossFit.
5) Wear the Right Shoes:
Don’t run in 5 year old sneakers! Go to a running store and have one of their trained staff help you find the right shoes for you. Once you find ones that work, stick with them.
6) Listen to Music:
Play tunes that inspire you and get you revved up. You may find yourself running faster without even realizing it 🙂
One last secret I want to share is that I don’t always love running. My husband says the same thing. We love the feeling we get after a run. That sense of accomplishment. But sometimes the run itself sucks! Haha
I hope this post was helpful in getting you started with running 🙂 I could probably go into more detail on some of these topics so let me know if you have any questions in the comments. Or if anyone has any additional tips they’d like to share, please do so!
I had back-to-back running days this weekend and loved it. I didn’t get a chance to do my once a week run last weekend so I was glad I was able to get these in.
Saturday I did the same 5K loop I had done the past 2 times and shaved 2 minutes off my previous time (which was 30 minutes). I’m finally starting to feel like my old running self!
I finished the run by doing a few sprints up and down my driveway. And can we just say how cute these leggings are? I got them from my local Athleta store recently.
Later that afternoon, I did another workout:
1 round of
1 power clean (65#)
5 front squats (65#)
20 double unders
3 pull ups
3 toes to bar
Then, rounds 2-4 I did 15 deadlifts instead of the clean/squat movement.
On Sunday, the hubby and I were supposed to go to CrossFit but overslept (thanks, daylight savings time!) so we went on a quick 25-minute run instead. The legs were feeling tired but I managed to make it through without any stopping 🙂
Today is my mom’s birthday, so there will be some indulging and I’ll probably take a rest day.
What a great weekend of nice weather, Halloween workouts, and shopping! I programmed a fun Halloween-themed WOD for Saturday’s class which seemed to be a big hit. I even gave out a prize of some AboutTime protein powder to the best costume. Winners of the 5-minute plank challenge got some awesome pink Sweat Pink shoelaces 🙂
This week I’m 32 weeks pregnant which means I’m officially in month 8! My mom and I had a nice time at the mall shopping for Baby Hicky. Pottery Barn Kids was having a 20% off sale so we bought the rest of the items left on my registry. On sale items we got 10% off which is their registry completion discount. This kid made out pretty well!
The hubby and I also enjoyed a nice romantic date night at a local restaurant. I wore this sexy Splendid dress and over the knee Stuart Weitzman boots 😉 And it was the 1 year anniversary of my running the NY Marathon! That was truly an amazing experience.
What did you do for Halloween? Have you run the NY Marathon- or hope to do so one day?