How Many Miles Can You Run In One Year?

This year I am hoping to break 600 miles. This is a long way if you set out now from your house to run 600 miles but spread over a year it is 1.64 miles a day. I did secretly harbor ambitions to run over a 1000 miles at the start of 2016. That’s just over 19.2 miles a week.  Not impossible but when you start missing the odd week that can really crank up the pressure.  Whiskey (Scottish Single Malt, 12 year old Caol Ila since you asked) and Beer put that one back in bed for me.

This year has been a good year for me with regards to running. I haven’t had any long breaks from it. Being consistent is a big deal for me personally.

Next year, well I’m running a marathon in March so I should get a good start to the year. I’m not going to put a target on it because then that becomes the thing to do. What I do want to do is at least add another 100 miles to last years total.

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How To Start Running

The smug answer is “just run” unfortunately like most things in life it’s not that easy. In fact, once you have made the decision to start running and have a concerted effort at it, those early runs can be the hardest runs you ever do.

Go Slow

So with that in mind. Go slow and I mean slow. A common mistake is to start running and after a few hundred meters it feels easy so you naturally increase the pace slightly. Then you find your lungs burning this pain seems to increase because most people who start running are doing it at as a New Years resolution and as such it’s usually cold ( sorry Southern Hemisphere people) the cold gets deep into those tubes and it stings. Then the legs start to feel heavy and sometimes you get a searing pain in one of the shoulders. You stop and that was horrific.  You do the same thing the next day hoping this time it won’t be so bad however, it’s worse. Those heavy legs are stiff from yesterday’s efforts. A lot of people give up because the harsh reality is as I said at the start is running or starting to run is hard.

So go slow and stay slow. So slow in fact it will feel too easy. It needs to stay that way for at least a week maybe two. If you want to walk then walk. Paula Radcliffe the current world record holder for the women’s marathon often walks when out training on her slow runs. So don’t ever feel like you are being lazy or not doing it “right”.

Just Restart

I have started and restarted running numerous times over the last 20 years. Unless you are the most dedicated person in the world then this starting restarting is going to happen. The principles still apply start slow and stay slow.

Training Program

Below is a running schedule for beginners. Like all these things they are not set in stone and should simply provide a framework for you to use. Life will get in the way of your running but don’t let it stop you in your tracks. Just start from where you left off.

Click here to download the schedule.

 Feeling Self Conscious

If you’re a bit embarrassed to go out running and worry what people think then always remember you’re the one taking control and doing something positive. If you have a friend that’s willing to go out on a few runs ask them to join you. Ultimately though you want your runs to become imbued in your everyday life. This feeling of self-consciousness will simply wear off after a few runs when you see how much you are left alone.

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Why wearing the right footwear is important during a workout

If you’ve ever been tempted to save money by buying those bargain trainers at the supermarket along with your pint of milk, then you might want to read on. However you choose to keep fit – by running, walking, or just putting in cardio and weight hours at the gym – a proper sports shoe is essential.

You’ve probably had blisters from walking even short distances in ill-fitting shoes, but inadequate sports shoes can go beyond blisters and cause damage to your feet and ankles. If you don’t want to completely derail your fitness regime, it’s time to go shoe-shopping.

All shoes are not created equal; if you’re a runner, look for a running shoe that has inbuilt shock absorbers, and look for runners’ socks as well, with compression support around the instep and a double layer that won’t irritate your toes and heels. For exercise classes with a high aerobic content, look for lightweight shoes which will cushion your feet and stop them getting tired. If you vary your workouts to incorporate a lot of different exercise types and sports, look for shoes specifically designed to protect your feet and ankles in a multitude of ways. Walkers are also a special case; the type of terrain you exercise on the most will determine whether you’re looking for a supportive trainer or a proper walking shoe or even boot.

As with any other shoe, go shopping for your workout footwear late in the day, as that’s when your feet are largest, and don’t forget to take a pair of sports socks with you so that you’re getting the same foot feel as when you exercise. Unless you’re looking for a martial arts shoe, make sure the sole isn’t too flexible, otherwise you won’t get adequate support from it. Also, your shoes won’t last forever – if you’re working out three to four times a week, your sports shoes are getting quite a hammering. A good rule of thumb is to replace them twice a year.

Foot injuries don’t just come through poor-fitting sports shoes; it could be that you have underlying issues – even just corns, calluses and bunions – that are exacerbated by the wrong kind of shoe, and need more than just a few corn plasters and a trip to a podiatrist. If you have other musculoskeletal issues, such as patches of arthritis, or back pain, you might be even more in need of specialist advice. However, it’s not always easy to get to see your doctor at a convenient time, and then you might have to wait even longer to see a specialist, seriously cutting into not just your everyday workout regime, but your day to day comfort as well.

To get back to your best as soon as possible, book an appointment at the LBH orthopaedics department. Limiting the time from initial assessment to treatment combined with good advice on recovery will ensure that you avoid future problems.

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Food, Running, Weight Loss and The New World Order

I am writing this just after the U.S voted in Donald Trump.  The subject matter while essential for the existence of human life does seems to pale into insignificance when compared to the change in the new world order.

Food. The only time I lost a significant amount of weight was when I  counted the calories going into my body. I weighed all my food and noted everything down. I combined this with running and in a  short amount of time the fat started to drop off. The rest of the time I have  been deluding myself into thinking that whatever I eat I just burn off through lots of running. I know this yet I still stuff a white bread, processed cheese with salted peanuts covered in chill sauce sandwich down my neck at the same time saying in my head “I need the carbs”.

So with that in mind I have gone back to the tedium of weighing food and noting the exact amounts I shovel in my face. So I’m going to add a page to show what I’m putting in my system. You will be pleased to hear I won’t be making notes of what comes out. This is more for my own motivational purposes because like this blog about running, It is a tool that makes me run. So like a small side blog I’m going to note and list my intake.

Donald Trump! Ffs!

  • This Month – 19.5 Miles
  • This Year – 504.5 Miles

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My wife has recently completed her first full marathon. In preparation for an event where she will run The North Wales Coastal Path, this will be three marathons in three days. You can check out her blog here.

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Data

For those of you who find a list of numbers and data, tedious, geeky and nerdy you need to look away now.
I have been recording GPS data of my runs and rides since about mid 2008. I lost 3 years of that data when my external hard drive which had all the gpx files on it died. So now the data only goes as far back as 2011. I don’t actually put it to any use. I know some people that correlate this data with food input, sleep patterns and all sorts of other parameters. I simply like collecting the numbers. Every couple of years or so I will have a browse and see if I can remember a random run and it’s surprising how much I do remember. I think the main reason I keep it though is motivation. I find myself reluctant to run if I forget to bring my GPS or phone. So I’m going to keep doing it for that reason alone.

I also have a written copy of my runs with a note or two on how it went. This I never read. I simply record it and turn another page. While I don’t have reams of text it does go as far back as 2006. This will, in all honesty be the most tedious thing anyone in the history of reading will ever read.

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