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.
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.
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”.
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.
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.
All runners eventually build up a good stash of medals. I have always put mine in a basket that sits on a high shelf in the kitchen. Recently I got them out. I also have a lot of t-shirts and I use them for training runs. In another cupboard in the kitchen I keep the mugs you get in some races.
The hardest earned medal or the most I have suffered in a race medal is the worst one. It’s made of wood. Feels cheap and it’s to big. This was for the Glen Coe Marathon. My favourite is also a non medal. It’s a round piece of slate that I got for the Snowdon Marathon.
I’m going to get out all my t-shirts and wear them all along with the medals to my next race…………I’m not.
This has to be the perfect weather for trail running in. It’s cold, no wind and the ground is slightly frozen. After work, the sun is about to set and I managed to squeeze in a quick 3 miler. It may have been short but this is one of the best runs I have done this year.
- This Month – 65.4 Miles
- This Year – 550.3 Miles
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.
Training for the Kielder Forest Night Marathon started today. I have been reading about training at different paces to enable targeting specific muscle groups. I have largely ignored this to my own peril. That ignorance becomes evident whenever I do any sort of endurance race or training. Finally, the penny drops.
So today I went for a slowish plod around the Alwen Dam. Probably one of the most enjoyable runs I have had in years. There is a massive hill at the halfway point and I cruised up this. Usually, I would be blowing out of my arse on this incline. I know I have to mix the runs up with regards to pace but I am my own worst enemy and a complete hypocrite when It comes to training advice. I can talk a good game but I never actually do it. So this hopefully is the start of a more focused and smart training.
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
I thought the title of this post would make a good name for a film about someone coming to the end of a bad stomach illness layered with something about relationships etc. However, here in the UK the nip is in the air and the cold days just about creeping in. I kind of look forward to the winter in a way. I enjoy running with my favourite beanie hat because it keeps the earphones firmly inside my huge ear-holes. There are less dog walkers. I have nothing against dogs it’s the walkers.
Most of all I’m looking forward to the night races that are becoming more popular these days. I have a race booked in the Lake District in December and more throughout the winter season. Running at night with a head torch on in winter is bliss. If you haven’t tried it yet please give it a try.
- This Year 460 miles.
- This Month 7 Miles