I recently signed up for my first ever race – a 5k – and, I think I’m settling into a pretty awesome training routine. When I started running earlier this year, it was for a number of reasons:
- Last time running was a part of my routine, I lost weight, slept better, and had way more energy.
- I have “run a 5K” on my Life List, so the Couch to 5K program seemed perfect (though I’m not using that program anymore – I’ve started just running, pacing myself, and listening to my body for when to start and stop).
- I needed to MOVE. I’ve talked about how I’ve learned to handle anxiety, or as I like to call it, adrenaline management in the past. For me, the best way to manage anxiety is to keep active because it’s when adrenaline just cycles through my bloodstream in an almost annoyingly tantric way, that things bubble over and the breakdowns happen. Running means that adrenaline has an outlet. Yoga does the same thing (for me), plus there’s that whole spiritual component that’s crucial in my mind-body balance.
The Mt. Angel Oktoberfest 5k
I started looking at 5k’s in Oregon, and finally decided on one when Nicole called and said she’d found one, she’s wants to come visit, and hey! we should run that. So, we registered, and I officially will be running my first 5k in September.
Suddenly, “I run sometimes” became “I’m training for something,” and my perspective shifted a little. I started thinking about how I was running, what “pacing myself” actually meant (on and off the path), and started scouting new routes so as not to get bored running the same loop (though, I’m just going to say right now that running the Bridge Loop (Hawthorne to Steel Bridge) around the Willamette in downtown Portland is hardly boring – it’s actually gorgeous, and I love having that river and this city in my backyard).
One of the most motivating aspects of this whole thing is watching progress. Chris and I went for a long run over the weekend, and I was able to run for 10 minutes straight, three times. Considering a month ago, I was challenged to run two or three minutes at a time, this small victory made me feel like I could do anything – and makes me excited to get back out and run again and again.
Speed Up and Slow Down – The Balance of Running with Yoga
Knowing that cross-training will be important in this training, I’ve settled into a routine where I’ve got a solid mix of running, yoga, biking and rest. I’d like to add in some hiking because there’s all kinds of trails around here that I have yet to discover.
The results of all of this activity? Not only do I feel great, but I’m starting to feel like my body was meant for this – meant to be active, and I’ve known for years that this body was meant to do yoga. The mental, physical, emotional, and spiritual benefits of that practice are irreplaceable, and I am always at my best when yoga is a regular part of my lifestyle. In addition that, this cardiovascular activity is getting addictive — I’m craving it.
So, friends who are runners, cyclists, cross-trainers, etc., what advice would you give someone who’s training for her first race? What’s your favorite way to cross-train?
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If you don’t already follow SageTree on twitter, then do. Sage is a great yoga instructor and endurance coach and athlete. Good luck with your race. C25K can be fun. Simply have fun with it, set your training and play.
don’t run every day – obviously you’re not, you’re cross training. run intervals if you need to. you should feel like you could keep running when you finish a workout – don’t push yourself to your limit. build up your distance and then drop it down a couple of weeks before the race (so as to trick your muscles). crossing the finish line, ANY finish line, feels amazing. imagine it and use it! good luck lady – yall are gonna rock it!
oh and my favorite cross training for running is obviously biking and swimming. for tri training it’s yoga or cardio barre stuff. or sitting on the couch, that feels amazing.
I just started running and I LOVE IT! Getting off the couch was hard and also getting out of the kitchen. I feel better too. I also tried the couch to 5K and then decided to just listen to my body, which is working well. Good luck on your training!
first of all — YOU ARE AWESOME, and you will totally rock that 5K!
second of all:
it’s OK to walk.
the first mile is always the worst.
if you get shin splints, ice massages and REST are wonderful and necessary.
buy a foam roller and roll out your legs. it hurts, but it’s worth it.
“it hurts, but it’s worth it” is a mantra i often have to repeat to even start a run.
running with someone once a week is one of my favorite motivators.
old-school britney spears is money for keeping your energy up.
Next week, I’m going to start doing some of the strength training workout videos on runnersworld.com. When I find the ones I like, I’ll send them to you
Yay! Good for you, Doni! I’m so proud of you signing up for your first race and training for it! I ran my first race (a 5-miler) in May, and it was such a great feeling crossing that finish line! My tips…
1. You’re already doing it: Listen to your body and obey.
2. Get 8 hours of sleep a night. No exceptions.
3. Cross-train. Yoga is awesome for counter-acting running. It also keeps you active on your rest days.
4. Speaking of rest… start slow and only run every other day.
5. Be kind to yourself. If you miss a workout, it’s not the end of the world, or your race.
6. Set a REALISTIC race goal. Where you’re running 10 minutes at a time, how about aiming to finish the 5K within 36 minutes? It will require you to push a little bit without being totally bummed about a goal you can’t reach.
7. Invest in good running sneakers that fit YOU. I recommend going to a running store and have them analyze your stride. Good shoes will prevent all kinds of injuries and pain.
Good luck! Keep us updated!
I’m so glad you’ve found what works for you, and I also know how sweet those little victories are
Congrats.
It’s always good to have an actual goal instead of just the process. snore! good for you! The others gave you great advice. My advice is when you’re ready start adding in short sprints. In the end they make the normal jogging part seem super easy. I never train on pavement doing long runs, I’ve only done 20 minute interval runs on the sand and I was able to run a 10K without stopping last year. OK, the downside is my legs were not ready for pavement so if I have to do that again I do need to do some pavement running, but the cardio part was a breeze, and I don’t consider myself a runner at all!
woohoo!
I’m recently on a running break (after a couple years of being a huge fan, I’m now bored) but re-joined the gym and am loving Pump and Spin and just getting there and working out first thing. I am loving it!
Great job on the running and keep it up!
I went from zero running to finishing four half marathons in two years. And the first few months of “training” were brutal. For me, it was literally learning how to run. I had zero endurance and being disciplined was a huge deal for me. But I too learned that after it felt awful, it felt really really good. And even after years of running, I can have an awesome 9 mile run and then a really bad 3 miles. It’s all about listening to the body
And good music on the iPod.
So glad you found what is working for you. I am interested in doing yoga but have never tried it. What would you suggest?
I love your #3 about “adrenaline management”. I could use more of that, I just need to get off my butt and get over my fear of “I can’t” when it comes to exercise.
Yay! So excited for you to get up and running. In addition to all the other comments, all of which I agree with, I have a couple tricks to keep me motivated. I do not have a subscription to runner’s world but LOVE to read it. When I need motivation I go pick one up and spend time reading (it’s especially my favorite on planes). Also, Kara Goucher is a professional runner with great advice/tips/motivation for real people. She’s been open about sharing her story of her hard times and good times. Her book has great tips that are easy to understand and helpful. Also, it’s easy to read in little snippits…not some big novel. She’s awesome.
Keep up the hard work! Lets definitely run while you’re in Minne!
fave cross-training?!?
ZUMBA!
it is my fave!
i run a few days a week [also training for a race!], bike commute to work, lift weights AND do zumba once a week.
such a fun way to mix it up!
cheers.
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