Let me start this blog by saying I’m not a runner. Well at least I wasn’t a couple of years ago. But I put forward this disclaimer just in case anybody is thinking I’m an athletic beast who is again announcing to the world that I want to put another medal on my belt. No. I’m your average Josephine who was also way too comfortable during lock down. Then got married not long after so the content eating continued.
Running is something I’ve struggled with over the past few years. I ran a 5k ten years ago and since then I fell off the running track. So why I thought I could go from not running at all to running a 10k is beyond me but here we are!
Two years ago, I completed the couch to 5k, which helped me get back into running. Prior to this, I could just about run for one minute. If I did, I began to get this ‘itchiness’ (sometimes called runner’s itch) all over my body. As I was training, I found that if I pushed through, the itching sensation dissipated. Then I got tendonitis. Can’t catch a break can I? So I stopped running altogether and struggled to get back into the regime of running thereafter. Not just that, I was worried about starting again and being subject to the itching sensation and also sustaining an injury again.
So not long ago, my sister in law and I decided to train for a 10k to help provide us with a goal to achieve in improving our fitness. I began with intervals - completing one minute jogs, then walking for two minutes and doing this for about 30 minutes. Each week, I would then increase it to where I could run for 5 minutes. Now I’m finding myself running for distance managing to reach the 5k achievement.
Another help has been joining the ParkRuns. A parkrun is a free, community event where people can walk, jog or run a 5k distance. For more information, you can visit https://www.parkrun.org.uk/.
No matter what stage of your running journey you are on, I would highly recommend it. The atmosphere is unbelievably encouraging and it’s also a nice opportunity to visit different locations around the country.
Another support I would recommend is the Runna app. Initially I had a googled a training plan, which had been working well for me. It was a simplified plan focusing on increasing my distance throughout the weeks. Now I know I can do the distance, I need to look at working on my pace and I was recommended the app as it provides a plan that can help with that.
Lastly, strength training helps in training for a long distance run for a number of reasons including:
Injury Prevention: Strength training strengthens muscles, tendons, and ligaments, reducing the risk of common running injuries. When your muscles are strong and resilient, you’re less likely to experience strains or overuse injuries during your long runs.
Improved Performance: Stronger muscles improve running economy, allowing you to run faster and longer with less effort. When your muscles work efficiently, you can maintain a steady pace and cover more distance without feeling fatigued.
Balance and Stability: Weight training enhances core strength, balance, and stability. These factors are vital for maintaining efficient running form over long distances. A stable core helps you maintain proper posture and reduces the risk of injury.
Muscle Endurance: Building muscle endurance helps your body withstand the repetitive impact of long-distance running. As you accumulate miles, your muscles need to endure the strain, and strength training prepares them for this challenge.
Along the way I have learnt a number of things on the journey:
Mental Health: I have seen a positive influence on my mental health. A run is so liberating for my mind, so on my off days I remember how I feel after training and that motivates me to go.
Stay in Your Lane: As they say, comparison is the thief of joy. Find out what works for you as we’re all different - what works for me may not work for you. Also, celebrate your wins, although they may not look as great as someone else’s.
Progress over Perfection: Consistency isn’t about perfection. It’s about getting back up and trying again, even when faced with challenges.
I essentially wrote this blog to say, if you think you can’t run, you’re wrong. I never thought I could complete a 5k again, but I have. I never thought I could run longer than 1 minute, but I have. Never underestimate what you can do.
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