#20: Run a Half Marathon
I'm not sure when the running phenomenon started, but I must have been living under a rock somewhere, because all of a sudden I move back to Florida and everyone I know runs. Friends at work are constantly posting Facebook pics from races of all lengths and obstacles (something called the Warrior Dash looks particularly interesting) and every time I look out of my apartment window I see someone running down the street. Old, young, fit, fat -- it seems that no matter their story or physique, everyone in the world is out there pounding the pavement except me.
Now, I'm not usually much of a follower in life (if anything, I have a tendency to rebel from things that are too trendy), but I figured that if everyone was running, there must be something pretty fantastic about it. Not to mention, I've been carrying around an extra spare tire for the last who-knows-how-many years, and I very conveniently read that the first place one loses body fat from when beginning a running regimen is none other than the gut! So I said, what the heck, this stuff can't be all that hard! I'm going to join the group of running people so that I too can post fun Facebook pictures of me panting like a dog, sweating like a banshee and running at full speed when I'm neither being chased by a serial killer nor a scary dog. Sounds like a party, right?!
Needless to say, in a moment of insanity, I registered myself for the Disney Half Marathon in January 2012 (to the tune of $100), because of course, it's go big or go home! I figured that if I was going to start running, I needed some sort of goal to keep me from quitting day two because it's either too hot in Florida or I'm just too darn out of shape. Plus, 13.1 miles seemed a little more reasonable than the full 26.2, which I still can't fathom. It's less than 26 miles from my home to the Orlando International Airport, and I can't imagine getting on the 417 and running to catch my flight. That's a looooooong run.
In my fervor, I rushed to the mall and immediately purchased an expensive pair of running shoes from a cute salesman named Travis -- now that I am a "runner," my regular old sneakers just would not do! $200 in cute running clothes from Target later (if I'm going to be out there looking like a piece of lard trying to exercise in full view of cars driving down the street, I better at least be dressed fashionably!) and I was ready to begin my training.
It's funny because there's a whole lot that actually needs to happen between being "ready" to start training and "actually" starting training. You see, I did all this massive research about half marathon training programs and running for beginners, and EVERY SINGLE ONE OF THEM says that you have to be able to run for 30 minutes consecutively PRIOR to starting your marathon training. Hey folks, what happened to the BEGINNER part of the phrase "beginning runner." I haven't gotten a true session of exercise in for, eh, three and a half months, and you expect me to put on my running shoes and be able to just go for a full half an hour? I'm lucky if I can run continuously for 30 seconds without passing out. I think this was the point when I realized this was going to be a lot more challenging than I thought.
The good news is that I can actually make it through a 2 mile exercise session relatively easily. The bad news is that I spend very little of that 2 miles running. Most of it is more equivalent to a fast walk with short periods of jogging thrown in until I feel like my chest is going to explode along with my burning, tight calves, and then I walk some more until the pain subsides. The worst news is that I've still been making excuses as to why I can't get out for a run as often as I should, and thus my progress hasn't really progressed any since I started this path a couple of months ago.
I think part of my problem is that in the back of my head, I know I have 6 months to train for this half marathon, and most of the programs I've seen involve about 12-17 weeks of training, meaning I've got more than enough time to get my butt in shape. Of course, when I signed up for the half, I had 8 months to train, and we've seen how far I've gotten in the first two months, so this mentality obviously doesn't bode too well!
Regardless of the obstacles, I'm not giving up, and I've gotten some great advice from fellow runners as to how to tackle the "getting started" hurdle, which is apparently the hardest one to get over. I've been told that there is something called a "runner's high" where you get to a certain level of physical fitness and all of a sudden you are able to zone out in a sort of meditative state and just run, feeling this cathartic calming sensation washing over you. It is my goal to find out what this feels like!
In the meantime, I could use some advice from those who run in the following areas (please leave your answers below, if you would, or send me some other form of communication if you'd prefer not to share your thoughts with any and all that read this blog):
- What kind of arm band do you use to hold your iPhone/iPod while running so that you can listen to your motivating/pump-you-up music? I bought one for $3 off eBay and it is the itchiest thing EVER, plus it slides down your arm, making it more of a nuisance than anything.
- If you are a glasses-wearer, how do you run while wearing your regular glasses? Once I start to sweat, these babies slide right off my nose leaving me blind. Not good.
- What are the best stretches to do before and/or after a run?
- How do you run at a pace that allows you to carry on a conversation? Anything faster than a power walk and I'm winded. Is this something that comes with time? All of the training books tell me to run slowly, but I'm not sure I actually know how to run "slow" unless I'm copying the gait of a prancing unicorn, which isn't what I imagine they mean.
- How do you really know if the running shoes you've purchased are good for you/your feet? Should your feet feel completely 100% comfortable in them the entire time you run? Or are tingly feet and aching arches par for the course no matter the distance or speed?
4 comments:
I can't answer all of your questions, but I can answer some . . .
-I have a New Balance armband for my iPod. I can't say I use it all that much, b/c I tend to run at the gym where I can just put my iPod in the little tray on the treadmill. But it seems to work. It wasn't cheap, though -- around $30. You're right, running is expensive!! At least you won't have to worry about buying cold weather running accessories.
-I never run in glasses, not even sunglasses, so I can't help you there.
-Roll out your IT-bands with a foam roller after running! It hurts like crazy but it has helped me the most. Other stretches are important, too -- calves, hamstrings, everything -- but I don't know enough to tell you what to do.
-Being less winded as you run comes with time. It feels like it well never happen, but if I could do it, anyone can. (Of course, I've gotten lazy and lost a lot of endurance lately.) But when I run with a friend, there are times where we pick up the pace and I have to say, "Okay, you talk to me now," because I just can't.
-When I got good sneakers, I definitely felt like I could run better, though some of that may have been psychological. But when I really noticed a difference was when I recently bought a pair of Adidas sneakers, and suddenly my ankle started to hurt every time I put them on. I've never had ankle problems before! I didn't have the receipt but I brought them back and they gave me store credit. I would say if you're concerned, go back to the store and talk to someone there. For what you paid, you deserve a little extra service!
I'm sure you have a running plan that you're following, but when I first started running, my friend put together a schedule that really helped me -- it definitely got me up to that "being able to run for 30 minutes straight" in about a month or two. (I could run for 5 minutes when I started.) E-mail me if you want me to send it to you!!
Amanda
Ok, so I actually have run the Disney Marathon, and the Disney Half twice. First, a common misconception is that you'll lose weight. You might, but it isn't a guarantee. Secondly-- I highly, highly, HIGHLY recommend Jeff Galloway's method, which is run-walk-run, or walk-run-walk, with an emphasis on increasingly long-distance training runs once a week. He also happens to be an official "trainer" for the Walt Disney World races, so it's a good fit! Definitely look into his books. I just looked through his website & found this one that might help you: http://www.jeffgalloway.com/store/index.php/best-selling-items/half-marathon.html. Also, I don't use an arm band when I run, but rather, long-distance running shorts that have pockets. This way I can use a pocket for my iPod and another for my keys, running gels, etc. The brand I use is Race Ready (raceready.com). You can find them at any local running store. Which brings me to my next point -- you really should buy your sneakers from a local running store as opposed to a mall. Trained staff (who are often runners themselves) watch you walk (or even run on an in-store treadmill) and evaluate your gait to put you in the best shoe possible. After running 13.1 miles, you are bound to have some aches & pains in your feet, but at the outset, you really shouldn't have any at all. My sneakers feel so comfortable its almost like I'm not even wearing any! Finally, the first time I ever trained (for the Disney full), I trained with a group that was sponsored by my local running store. I was in the beginner, slower paced group that used the run/walk method, and I could have never made it through my training program without them! I highly recommend looking into local running clubs, and/or running with a buddy! The Disney races are a blast. I haven't decided if I'm doing this year's half yet, but best of luck to you in the upcoming months and during the race!
Your speed and endurance will increase with time. If you can do two miles and you're only running a bit of it, there is nothing wrong with that. Just try to increase your pace a little at a time.
I think alternating between walking and running is the best method. When you do run, don't run until you are out of breath. You can time yourself to see how long you can run without gasping, then time yourself to see how long it takes for your breathing to drop down to where you feel you can run again. I currently do a 3 minute/3 minute ratio.
Running slowly is the hardest thing I had to learn. If you have a gym membership starting on a treadmill may help you better learn your body and how to pace yourself. Hope that helps!
Hello!
I came onto your blog directly from your "Harvard Bound" which I read some time ago (very good BTW). How I came to your HB blog is topic for another posting. Anyway, I've wanted to post some words on this entry, mainly because I started running about a month ago (after YEARS of inactivity).
I am using as a guide a no-fads-and-no-BS book called "The West Point Fitness and Diet Book", which my father wisely bought to me when I was a teenager (I'm 36 now). Never bothered to read it probably because at the time I was in military high school and had plenty of (forced) exercise already. The book was written in the late 70s by the then West Point director of PE, (whom I suspect knew something about fitness). It's out of print now but available in used-books sites.
Essentially it details a weekly 4-part program that takes 25 min.-1 hr. to perform, either daily or day-in-between. They are simple "Basic Five" exercises; a Walk/Run routine; easy Flexibility exercises; and a Weight Control & Nutrition regime. For Running/Walking there are is a table which recommends how much time one must run/walk in order to stay fit (the book's approach is not to turn you into a professional athlete nor a West Point cadet, only to keep you fit and healthy). For your age range and gender, times fluctuate between 13-20 minutes a day. I could scan the table and post it somewhere so you can take a look (if you want).
Regarding your questions:
iPod arm band: I use the relatively heavy iPod Classic 160GB which I carry on a pretty good Belkin Sport Armband, $13.50 approx. Never has slipped or itched so far.
Glasses: My current pair simply don't slip, but if they would I would just buy one of those dumb-looking stretch bands to hold them in place. Not good looking, but at 36 I no longer care as much how I look while I run (what can I say). Also, my glasses are some Luxxotica brand with clip-on magnetic shades, which come in handy when it's sunny.
Stretches: the West Point book recommends two warm-up exercises and one cooling-off exercise. The first two are 15 overhead stretches + 30 jumping jacks (overhead stretch= stand straight; then rise on toes while swinging arms sidewards until hands touch above your head). To cool off right after running simply walk around in large steps while shaking your arms/hands and rolling around your head until heart rate comes to normal. Warning: it looks a bit ridiculous but it works. In addition to this I also plop my leg on a rock and do ten stretches forward, then switch legs and repeat. This is because my knee joints have hurted badly since I started running (I also take an Advil prior to running, but will stop it after one more week).
Pace: Uh, if you run/walk at a pace that allows you to carry a conversation, you are not doing anything (Sorry). You are socializing, but not staying fit. You must jog/walk/run "vigorously" (that's the term the book uses); and for an average of 15-minutes per day I really think you should leave the talking for later. The good thing is that you can alternate running (or jogging) and walking, depending on how well conditioned you are + your heart rate.
Running shoes: the book details several tips on choosing shoes, but it all comes basically to you going personally to the store and trying on several pairs of the ones specifically made for runners. Fit BOTH shoes with SOCKS on, testing their soles, outline of your feet, cushion, etc. Pick the pair that feels best.
Well, that's it. A bit long but hope it helps. Again great blog, great writing and hope you keep the running for health's sake even after you race that marathon. I recommend that you get this book, it's pretty good. It also has a short but concise chapter "for women only" dealing with issues as menstruation and pregnancy in relation with physical activity and weight training.
Good luck and take care!
Rogelio García
rogarh@gmail.com
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