Runner 101 - Recovery

This running thing is hard.  Obviously.

I truly believe the challenge of running is letting go of the "I can't" in your mind.  But like all exercise, running breaks your body down.  You must allow for recovery in order to stay healthy and get stronger.  Here are some tips to help aid in recovery.

Honor the rest day
Run streaks are all the fad these days.  I don't know what to think of them.  Whether you are starting out with Couch 2 5K or are training for a marathon, honor your rest day.  Don't skip over it.  Your body needs a real day off to fully recovery.  Don't consider cross training a rest day.  REST DAY MEANS REST!!

Legs up the wall

This move is so darn basic its almost ridiculous.  But placing your legs up a wall helps stretch your hammies and glutes while simultaneously allowing lactic acid to drain from your muscles. Win win!

If something hurts, address it
Injury occurs when you are in pain and you ignore it.  There is a fine line between pressing outside your comfort zone and listening to your body.  Your muscles will ache--that is normal.  But if something HURTS, address it.  If the soles of your feet hurt, put a tennis ball on the floor and roll it over the places that are achy.  Its like a foot massage while you are eating dinner with your family--win win!    And gentle stretching is always an excellent idea when you are done running.  Just remember not to bounce around--be gentle and kind to your body after doing all the work.  Simply standing in mountain pose and engaging your muscles can also be therapeutic, especially the morning after a taxing workout.

Compression
I wish someone would have told me how awesome compression is when I was first starting out.  I became a true believe after Aspaeris sponsored our Ragnar team last year. (That's what I'm wearing in the picture above.)  I have several pairs of them--sometimes I run in them, but I ALWAYS wear them after a hard workout for recovery.  Magic pants.  Really.   And while they look dorky (or at least according to my hubby)  compression socks or sleeves also help with calf soreness, if that is something that plagues you. 

Ice Baths
Not worth it unless you are training for a longer distance event, but ice baths really do work.  Its exactly what it sounds like--ice in the water, and your lower extremities need to be covered.  Bribe someone to make you coffee.  Another recovery tidbit I would never have believed if I hadn't experienced it for myself. 

The quicker your body recovers, the sooner you will be ready to get out there again.  Happy running!

Runner 101 - The Newbie Guide

Even though I have no "real" training to coach runners, I find myself guiding fledgling runners from time to time.  I'm not an expert by any means.  I'm just a girl who fell in love with running, and likes to watch others fall in love too.  I've been asked 101 questions by friend who are new to the sport, or want to go longer, or want to get faster, etc. etc. The cool thing about running is we all help each other--my friend Amanda (aka TooTallFritz) was always my go to when I had running questions.  So, welcome to the first installment in the 101 series . . . The Newbie Guide.

I was not always a runner.  I used to see people running from the comfort of my car and think "Those people are nuts."  I seriously used to dread running a mile in gym class.  I was the least athletic person in the world when I was in high school.  Now, running is my therapy.   Its never too late to become the person you want to be.
 
Running Misconceptions

• You don't have to "look like a runner" to run.
• You don't have to be in great shape to START running.  But running will help get you in great shape.  Because news flash--fat jiggles when you run.  I like to think running jiggles it away. :-)
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• Sorry folks, but IT NEVER GETS EASIER.  Just let that idea go now.
• It takes awhile to learn to love it.  For me, it took an entire year.  In the meantime, remember how strong it makes you.

Getting started
Just get out and go.  There are two methods that seem to work for people.  One is intervals.  Far and away the most popular program for this is Couch 2 5K--a simple plan that requires 30 minutes 3 days a week.  It is a wonderfully simple, yet highly affective program.  Doing intervals doesn't mean you are wimpy or slow or unfit . . . let go of those misconceptions.  I know plenty of fabulous athletes who do intervals during some or all of their workouts. The second method, if you aren't a "plan" person, is to simply run until you can't anymore.  And then walk yourself home.  Then go a little further.  And a little further.  AND A LITTLE FURTHER.  This is how I started.  I literally cried tears of joy when I did the 3 mile loop in my neighborhood the first time. 

Listen to your body
Running makes you tired.  Its going to hurt a bit, but in that "hurts so good, muscles on fire, just had a great workout" way.  Sharp, stabbing pain isn't okay.  If you are feeling something like that, be sure you get your shoes and/or form checked out (either at a running store or by a running coach).  GET FITTED FOR RUNNING SHOES.  Yes, they are expensive.  But its an investment in your body.  Promise. Not to mention that a really good running store will also check out your form.

Find a friend

Having a friend to run with makes things go faster.  You will push each other, encourage each other, and improve together.  I can truly say that there is nothing in this world like a running partner.  They are friendships that cross all boundaries.  I don't remember MY first six mile run, but I do remember the first time my best running friend and I did one together. Look for a running group in your area, check online, or just strike up a conversation with that lady in the grocery line wearing workout apparel.


It takes time
This one is self explanatory.  Don't give up on yourself or get down because you feel like you aren't progressing "fast enough".  Keep track of what you are doing, and every few weeks look at your improvements.   Be patient.

And, speaking of time.  DO NOT WORRY ABOUT YOUR PACE as you start out.  Pace will come in time.  In the beginning, focus on getting your lungs and legs used to the strain.  Don't worry if its a 9 minute mile or a 14 minute mile.  I repeat. DO. NOT. WORRY.  Just run.  As a new runner, just putting in miles will lead to improvements. And in the end, your pace does. not. matter.  REALLY. There will always be someone faster, and there will always be someone slower.  Being "slow" does not lessen the accomplishment.

When you feel like quitting
There are times you will want to quit.  When you do, think about WHY you started in the first place.  And then keep going.  Count 3 light poles after you want to quit before you walk, or maybe 30 seconds.  Find what works for you.  I love writing motivational words or phrases on my hand to remind me to be strong.  Or pick a word you want to repeat to yourself when you want to quit.  Think of others who are unable to do what you are willing to right now.

The thing that makes running truly amazing are those moments when you push back against the wall of fatigue and exhaustion and KEEP GOING.   Those are the moments that make stronger.  That is where the "runner's high" hides.   And yes, it does exist. The runner's high isn't a myth.  When you push your limits and surpass them, you WILL find it.

Rest and Recovery
Honor the rest day and keep it holy . . . as in-GIVE YOUR BODY TIME TO RECOVER.  Stretch after every run.  YogaGlo offers some great post run routines.  

Enjoy the ride
Yes, its a hard, sweaty affair.  Its uncomfortable. But you will find yourself on the road.  You will find a strength you didn't even know you had.  

As Sam-I-Am said, "Try it, you just might like it."