Recently a friend asked about advice for getting back into running after a long break; essentially starting as a new runner. I immediately starting formulating a bunch of suggestions, but then decided I wanted to take a day or two to compose something a bit more organized and meaningful. Then I did a little working, and travelling, and I realized a week later that I'd composed nothing... So here we go with take 2, hopefully I don't ramble too much. :-)
First things first, I'm not a professional coach, or any sort of trained advisor. I'm just a guy who's been running steadily since 2010, and have put in lots of miles (about 10,214, as of today!). I've done a few things right, and a lot of things wrong, so it's my hope I can inspire others and help them not make the same mistakes as I have. And remember, ask 10 runners the same question, and you'll get 15 different answers. ;-)
That being said, most of the advice herein is what's worked for me, and quite often, what I've seen work for others. I forget where I heard it, but a great piece of advice is "look at someone who's successful, and do what they are doing". Whether that's mimicking a graceful runner's form that I see in a race, or looking at a training plan from an ultra-runner I admire, to following a nutrition plan of a successful health advocate, mimicking a successful person has helped me figure out what might be helpful to me.
So you've decided to start running. Or start running again. What's the first thing you need? Shoes? Running clothes? A GPS watch? You might need all of these things, but I think the first thing you need is a goal. A concrete one. By creating a definite goal, it allows for planning of strategies and smaller goals to achieve the bigger one. The big one for me is a race. By deciding on a specific race and distance, it sets a timetable for training. When choosing the race, it's important to balance distance vs time for training - that is, it's probably not realistic to train for a marathon in 6 weeks, if you've never done one, but a 5k is highly doable. So go choose that race, ideally 10-12 weeks out, along with that distance. Anything from a 5k to a 50k. Yes, that's right - I believe it's not unrealistic to train for a (reasonable - ie "mostly flat") 50k in 12 weeks. It may not be your fastest, but it can be done. Also, you shouldn't be too focused on "time" either - the goal here is to choose the race, and train to arrive at the starting line prepared, and not exhausted from over-training, and racing it at a pace that lets you finish with time to spare and feeling strong; not running it so hard you're miserable the whole time and want to burn your running shoes afterward.
Got your race? Got your distance? What's next?
Shoes. You need good shoes. But just like everything else, there's no "one shoe fits all" solution. Shoe choice depends on a variety of factors - such as your type of stride, do your feet pronate or supinate, do you run on street or trail (spoiler, do both - I'll discuss why later), your body weight, and less tangible things like "feel" - shoes should be comfortable and *not* need a break in period. If they do, they're the wrong shoe for you. I highly recommend getting a "gait analysis" done. Most running stores will look at your running style and stride on a treadmill, sometimes even taking video, to see what kind of shoe would most benefit you. Try on several pairs, and run a lap or two around the parking lot of the store. If they won't let you, leave and shop somewhere else. Ask about their return policy. If they won't let you return shoes after you've put a couple miles on them, again, leave and shop somewhere else. A good running store will let you test shoes out, and return them as long as they are reasonably like new.
Ok, got your shoes? What else do you need? A few technical shirts, shorts, leggings, etc. I can't advise on this as much because again, everyone is different with their personal preferences. Avoid cotton or cotton blends. You want technical fabrics that wick moisture away - because moisture can lead to chafing. For socks, I'm partial to Balega, but Smartwick has served me well also. Again you want to avoid cotton or cotton blends. You'll need a hat, and or a visor. In the summer moths I prefer a visor, because I combine it with a Buf - doing so allows me to dump water from creeks on the top of my head for a quick cool-down, and I can use it to shade the back of my neck as well. Most runner-style hats don't provide that type of shade, unless they are specifically designed to. Speaking of Bufs - get one. Get several! I use them as neck scarves in the winter and as shade or "cool rags" in the summer. They are extremely versatile. Along with that I suggest a beanie or two for winter, and a hat and visor for summer. For winter running, layering is extremely important. As you run, you'll usually warm up, and can shed a layer or two, and if it gets cold again you can easily put those layers back on. Typically I'll run with a beanie, Buf, long sleeve under short sleeve, shorts with calve sleeves, and gloves. I also have a lightweight jacket and vest that can be tied around my waist or compacted and put in my pack if I get warm. Same for the beanie. If it gets warm I'll stuff it in a pocket and use my Buf as a headband instead of a neck warmer. I can also pull my sleeves up and down to adjust my comfort, as well as shed it altogether and tie it or stash it, just like my jacket.
What about equipment? I recommend a GPS watch, such as a Garmin 235. It's simple enough to not involve lots of fussing with when you're out running, and sophisticated enough to track stats you may be interested in, such as Heart Rate, sleep patterns, steps, etc. It can also integrate into sites like Strava.com, and Connect.Garmin.Com, which will allow you to look at a map of your run, and see the data associated with it as well. These sites and others such as Dailymile.com also add a social aspect to running, and can be a source of inspiration and support. I also use Strava to see new trails and routes. Why have a dedicated watch when a phone can do the same thing? Good question - I like to keep things simple - I use my phone as a camera, and leave it in airplane mode to preserve the battery. I'll often not have a signal when I'm out running, because I'm on a trail far away from the nearest cell tower. It keeps things simple for me. Which is why I usually don't listen to music, audiobooks, or podcasts either. I used to, but having to mess with the player or app, or the headphones, etc became a complication when I was trying to keep things simple. Most of the time now I run without music and just think, observe, and run.
Besides a GPS watch, what else? I always recommend a water bottle. Either handheld or in a pack. I'm partial to the Orange Mud Hydraquiver Double Barrel series. It lets me carry up to 5 20 ounce bottles of water (but that's a rare case; it's usually 2 for most runs). Having a bottle vs a bladder makes it simpler for me to refill at an aid station. With a pack & bladder you have to remove it, open the bladder, and hold it out for the volunteer to fill. With a bottle, it's much easier to just unscrew the lid and hold it out for a top-off or refill. I'll touch on hydration needs later when I discuss nutrition, but one thing I always do even in races, is carry my own water and food. That way I only need to hit the aid stations if I absolutely need to, and that saves a fair amount of time. And by carrying my own supplies, I won't be surprised by anything they have or don't at an aid station.
You may also want to look at getting a foam roller. They can work miracles with post-run massaging those sore muscles.
Ok, so can we get to actually running now? Let's go! You have your goal race, you have your training plan. Anything else before you head out the door? Nope! Go run! But here are some things to keep in mind when you're out there:
Pace - how fast should you be running? As you start, inevitably you'll start too fast. When you have a couple of weeks of runs under your belt, you'll be able to gauge your effort, but for starting out, I like to use what's called a "conversational pace", meaning you should be able to carry on a conversation and breathe fairly normally as you are running - a light effort. A step above this would be still able to talk, but maybe only one or two sentences at a time - a strong effort. Ratcheting it up even more would make talking difficult; that would be considered a hard effort. Ideally your pace should be fast enough that you feel like you got a good workout from the run, but not so much so that you are "tanked" at the end. You shouldn't be nauseous, dizzy, or in severe pain. Generally if you think you're working too hard, slow down, and if it feels to easy, step it up. You'll eventually find that happy medium. As far as setting a pace for your goal race, I recommend focusing on finishing strong, not necessarily fast. It's all about doing the distance. Speed can come later, if that's another goal. Most races publish the cutoff pace - the pace you have to run at at a minimum to officially finish. A lot of races set that at 16 minutes per mile. That's a brisk walking pace. A leisurely walking pace is around 18-20 min/mile. While you certainly can set your pace at whatever the cutoff is, I'd rather see that pace focused on a few minutes under that. 12 to 14 minutes per mile, or even faster, depending on the distance. Again, as you progress in your training you'll dial in what your goal pace for the race will be, but don't make that you're all or nothing for the race either. Remember, you want to finish it strong, so don't pace it faster than you can handle!
When to run - that can be a challenge, depending on your schedule and the seasons. In cold weather you can dress warmer, but when it's hot out, you can only dress down so far, then that's it. You're not dressing any cooler. I like to run in conditions as close to my races as possible, to the best I can. But the bottom line is do whatever works best for your schedule. For me mornings are preferable because I can run on an empty stomach or with a minimum amount of food, whereas if I'm running in the evening, I have to be more careful about lunch because I hate running on a full, heavy stomach.
Speaking of food, what do you eat while running? Generally for anything 4-5 miles or less, I'll just run and not worry about nutrition. Except for races - then I'll usually fuel up before. Your liver can store around 100-300 calories, and you burn about 100 calories per mile of running. So in general you can run without worrying about fuel for up to 5 or 6 miles. For anything longer than a few miles, I'll fuel up before the run, and then every 4-5 miles, or 45 min to an hour, depending on how I'm feeling during the run. Use your runs, especially your long runs, as opportunities to test and dial in what works and what doesn't, so you'll be ready with a plan on race day. For me, I swear by gels, usually GU brand. There's others I like, and some I loathe (like Vespa - tastes like cough syrup to me). Gels are easy to pack, and easy to eat, except when it's really cold out; I'll usually try to hold them for a bit in my glove to warm them up. It's important to remember to eat them with a slug of water - it helps to quickly digest the gel and get that glucose into your bloodstream. Some folks say they get an upset stomach when they eat gels; that's fine there are lots of other products - shot bloks, sport beans, waffles, etc. Try everything and see what sits easily, tastes ok, and most importantly, fuels your run. Don' forget to have something after your run as well. There's a 15-45 minute window after a workout where your muscles are primed to take in nutrition. It's called the "uptake window". I usually like to have chocolate milk, or a protein shake after I'm done running.
Earlier I mentioned carrying a water bottle. Hydration is important! You should be sipping 2-4 ounces (about a mouthful) every mile, even in cold weather. You're always sweating, even if you don't realize it. And in warm weather, it's even more important. Adequate hydration can make or break your run when it's hot out. Again this is something that will need to be dialed in with your individual needs, but a good baseline is 2-4 ounces per mile. For myself, I know that generally I'll go between 5-7 miles on a 20 ounce bottle, depending on the weather. I then base what I'll carry on the distance I'm running. I usually won't go more than 20 miles unsupported, and I can carry 3 or 4 bottles with me somewhat comfortably - 3 in my pack and one in my hand; that still leaves some room in my pack for food and my camera. I generally shy away from gatorade and such drinks. I manage hydration with water, and sodium (if necessary, this is an advanced topic) with salt tabs. Although on a hot day, some cola can spruce things up for the last few miles of a race, with the sugar and caffeine boost!
Ideally you'll be running mostly in environments that mimic the course of the race you are targeting. If that's a street race, then you'll be sticking to primarily streets and sidewalks. Bear in mind that asphalt is slightly more gentle on your running than concrete, so if there's a bike path or room in the street, run there instead of on the sidewalk. Your body will thank you for it. That being said, I also believe that trail running is an important part of training. With the varying terrain, you'll be exercising different muscles and skill sets than just street running; you have to focus a bit more because if you don't, that rock or tree root will trip you up and you'll take a tumble. There's also the environment of being out on a trail - it is much more peaceful and meditative to me. You still have to pay attention but there's far less distractions, and the scenery can't be beat.
During your training period, you'll inevitably miss a run. It happens. The important thing is to just continue on with your schedule, and don't beat yourself up about the missed run. It's also important not to add the missed mileage to your next run. That's called "stacking miles", and it won't help you make up for the miles you missed, it just adds potential for injury.
About injuries - they're inevitable. The only advice I can offer is do what you can to minimize them, and if you do get injured, seek out a professional PT or Sports Medicine Doctor for treatment. Often they can get you back out there quicker than you realize. To minimize potential for injury, pay attention to your stride - Ideally you should be running with your feet pointing forward, not splayed out or turned in (called torsional deformities), and ankles nice and straight, not over-pronating (ankles turned inward) or over-supinating (ankles turned outward). Your foot should be landing in what's called a mid-foot strike. You shouldn't be landing on your ankles or running on your toes. For some great suggestions on stride and posture, look up "Chi Running". There's lots of good info on YouTube, and you can check chirunning.com for a list of local instructors. I highly recommend taking a workshop but many instructors also have free introductory seminars. Cheryl Lloyd in Reno is one, for example.
So you're almost through our training, and you're picking up our bib and race swag in a few days... anything else to keep in mind? Yes - sleep. You will likely get your best sleep the night before the night before your race. That's not a typo. The night before your race you may be too nervous to get good sleep. And that's ok. Pre-race nerves are normal. Just remember, you've done your training. You've put in the work. The race is your reward. Be careful if there's a pre-race "festival" at packet pickup. There may be great deals on shoes or gear, but if you are tempted to buy something, do not use it on Race Day! During your race is not the time to try anything new. We have an old saying - "Nothing new on race day." Wise words, and it refers to everything - fuel, hydration, gear, the works. Mile 9 of 13 is not the time to try a new type of nutrition bar and find out that it gives you stomach cramps... If you can, check out the course map. You may wish to pay attention to possible restroom stops. If they're at an aid station, they should be highlighted. Often parks can be utilized, as well as gas stations or Starbucks, for example, if they're on the course. Also make sure to check the race site or map for what they will have for fuel on the course. If it's what you use, great! But still carry extra just in case they run out of don't have any available.
Also, don't forget to clip your toenails. Like a week before your race.... Check and keep an eye on the weather a few days out as well. If it's going to be cold at the start, use or buy old sweats or jackets from a thrift store, and toss them to the side at the start or at the 1st aid station (or whenever you decide to shed that layer) - many races, if not most are prepared to donate discarded clothing to local charities. Dean Karnazes is a fan of wearing Tyvek brand jackets or overalls (you can get them at Big Box Home Stores in the paint section) but sweats are far more usable by someone else. Pay it forward. :-)
Before you go to sleep, lay out your gear. Attach your bib to your shirt, skirt, or shorts - in front; on the back is a rookie move. How else are you going to find your awesome race pics? Charge your watch and/or other devices. Clip your toenails. Yes, again. Your feet will thank you. Plan your departure time - If you have your bib, plan to get there about 30 minutes before the start. Allow time for parking, and making your way to the starting area. If you're picking up your bib same day, allow 60 minutes. Have a plan for stashing your swag or taking it back to your car if they give it to you with your bib. If they give you a "string style backpack" bag, don't wear it during the race - those things are uncomfortable as heck.
Race Day - When you get near the start, look for a bathroom or port-o-pottie. Get in line, even if you don't have to go. Often that's the biggest bottleneck of the race. Once you're through, don't be afraid to get back in line and go again if you think you have time. Once the Race Official has called the runners to the start, try and get in the appropriate area for your race pace. If there's a pacer (look for people holding signs with finish times on them) get near them, or even make a new friend for the next couple of hours. Their whole job is to get you to the finish line at their assigned pace. Who knows, you may even run into me at a race! :-)
Don't start out too fast. It's so easy to do. Everyone starts, you're caught up in the excitement and the rush of it all, and then you realize after a half a mile you've been running an 8:30 mile and now you're not feeling so hot. Play it cool, stick to your planned pace as best you can, and if you feel like it in the second half of your race, then start running faster. While you're out there, say good morning to your fellow runners. Say hello and thank you to the volunteers and police that are out there guiding traffic. Have an aid station strategy. If you don't need anything, stick to the middle of the road (or wherever there's the least traffic) and just cruise on through, thanking the volunteers as you go. If you do need something, know what you need before you get there, so you can look orr ask for it as soon as you can, and be out of there quickly. If you need a refill, unscrew the top of your water bottle. If you need a gel, start looking for the food table before you get to it. The idea is to be in and out as efficiently as possible. That's why I'm a big advocate of carrying as much as I can myself. I'll usually have all my food and two water bottles. That gets me by for a half, and anything more than that I can still carry all my food, and only need to stop for a water refill every 6 miles or so.
During the race, you may find yourself wanting to stop running. Guess what? That's totally ok! If you need to take a walk break, there is nothing wrong at all with that. In fact, a run/walk strategy is a totally viable way to run a race. I once did a marathon using a 4 min run to 1 min walk strategy, and had my 2nd fastest marathon time ever. Total mind-blow. I always say "run until you feel like walking, then walk until you feel like running." I'll often take a 10-30 second walk break every 1-2 miles just as a matter of course anyway, regardless of my run. As you're running, visualize yourself at the finish - see the people cheering on the sides of the course, hear their applause and shouts of encouragement. See yourself crossing the line and getting your medal. That visualization has helped me get out of many a mental rut. Remember to try and not "zone out" though - we call that "disassociating" - and I've had more than one tumble because I let my mind wander just a bit too long while running. It's usually more of a concern on trails, but road races aren't perfectly flat either. :-)
If you're hydrating and fueling well, you shouldn't "hit the wall", aka "bonk". That's when you're legs and/or body decide they've had enough, and you're just totally spent and not able to run. Usually people bonk because they're dehydrated, under-fueled, or both, and/or have been running too hard for thier planned pace. If you do bonk, don't stress it too much - just try to recognize what's happening, and get water and food into your face as soon as you can.
So all that's left is to cross the line, get your medal, and eat that hard-earned banana. (Gotta admit that's a lot of work for a free banana...) Stretch and roll (if possible). Hydrate with some water before you have that beer or champagne. Have some sort of protein if you can, or chocolate milk (remember that uptake window we talked about in training)
Now go have your post-run feast! And start planning your next race...
Anyway, sorry for rambling and hope that helps!
