|Inspiration to Change
(Image © TattyDon)
A photograph of me on holiday brought it home to me that I was starting to lose control of my weight. I wasn’t massive but my size was definitely increasing year on year and I was doing nothing about it. My neck issue put that thought on hold for a while and it took me until the start of last year to feel physically confident enough to run again at which point there was no stopping me. This year I have run over 1300 miles and have moved from an average pace of around 9:30 to 8:00 mins per mile. I have most definitely ‘got the bug.
So what have I learned over the last year that I wish I knew when I started out?
1 Miles Under The Belt: This to me is the absolute clincher. You have to develop a core. I have read a few times that you should increase your mileage slowly, concentrating on at most a ten per cent increase week on week. I didn’t exactly do that but then I had a lot of drivers which meant that kicking in a ‘do or die’ attitude to running was personally my best way forward. However you end up doing it, I would say that getting to 100 miles a month level is key. I would go as far as to say don’t really worry about anything else until you get there. That doesn’t mean don’t race, it just means don’t start focussing on epic distances or breaking records until you have this baseline.
|Attack Those Hills
(Image © Unknown)
2 Hills are your new friends: I started in January when I went away for new year to Southleigh in Devon. I found a circuit which was only 2.5 miles and over which I was only able to run at 11 minute pace. The circuit had an elevation gain of 500 feet which over 2.5 miles felt pretty aggressive. I walked occasionally but generally tried to keep running where I could. When I got back to Milton Keynes, I was able to run 5 miles without thinking. The ‘Hill Training’ from that week in Devon gave me the base to get over the mental ceiling of only being able to run for three or four miles. It provided the change in my breathing which took my running from being a chore to being simple. Now I approach hills with vigour, pretty much however tired am. I understand that they are the route to success, the core of development. I am also increasingly aware that in a race, a hill is a great place to move up the field.
Buy running shorts, running tops, gloves – everything! It honestly makes a diffference. Loads of research (admittedly as well as marketing budget) goes into this stuff. A running top that takes sweat away, shorts that don’t chafe – they all make for worthwhile investmensts to make you get out there day after day.
The second bit around hardware might be more me specific to me. I am a data junkie. I will sit and analyse my run and bike stats for hours. I use three apps / sites to give the all the data I want. For that reason, the piece of equipment I value more than anything else in this space is my Garmin. Every stat I could want, full GPS mappng, heart rate etc. It drives me forward. Finally, Strava. Since Strava is essentially geared around segments, you are constantly acheiving personal bests, constantly moving up leaderboards. I love that. Just because I have been out for a slowish run, doesn’t necessarily mean that I haven’t hit a PB. I love that feeling when the little trophy pops up showing you what achievements you have made. I sync them using a site called Tapiriik which keeps all three apps (Strava, Garmin and Runkeeper) together.
7 There Will Be Detractors. When you start, you will get a lot of advice. ‘bad for your knees’, ‘you’re obsessive’, ‘you won’t keep it up’ etc etc.You will hear countless reasons why others are not able to run – often couched in a way that says you will soon learn yourself. Listen to it but process it. Pick carefully who you go to for running advice. Three things that worked for me in this area is to find out early who will be really supportive, create a bling wall to celebrate your own personal achievements and finally, use social media. Online groups like #UKRunchat are great at offering you support, advice and giving those family and friends close to you a break from constant running talk!
The flip side of this is I have seen several people who run but still struggle with weight. Do some research into what calories you are burning. A slow three miler followed by a celebratory cake and latte will not decrease your weight. I used MyFitnessPal to record my calorie intake. It also takes feeds from Runkeeper (or Fitbit) to add in the exercise you have done that day. Doing that has given me a far better picture of when to take on more, when to lay off and also more generally, an understanding of what foods contain what in terms of calories.
11 Take in a McDonalds On Your Runs. I love running past a McDonalds on a Sunday morning if only for the smug satisfaction I get from watching all those people too lazy to even get out of their cars to order fast food. I was them once. Now I’m a runner…