Some Running Advice

Start Up

If you're someone who is recently starting up in running. Please, please, please. Be kind to yourself. Be kind to your body. Begin with small achievable goals. The key to successfully becoming a runner, is to turn the hobby into a lifelong habit. Understand this is something your body and mind are craving for. You're regaining an attachment to your long lost hunting ancestors, who would run across plain lands in search of prey. If there's any advice I could bring to you, it would be to purposely focus on a 'less is more' approach. Too much too soon, could foresee early setbacks, and with early setbacks, may result in a prolonged state of motivational issues to return. It may also develop the negative thought of the "Maybe I'm not built for running." Which is just plain and simply, not true. We're all built to run.

The hardest days of beginning a new programme lies within the first two weeks. To put it simply, it's like warming up a cold engine. At first, it doesn't feel smooth, there may be sounds that don't seem right. However, once some momentum has been built, the engine begins to warm. The smoothness increases, the sounds go from croaky and back stabbing to purring like a well oiled machine. This is you in your training state. At first you may feel stiff, rough around the edges. But after a bit of time, it becomes increasingly more natural. Entering a state of ease far more quicker than previously, with the eventual set up of your mind and body being one. So, as mentioned above, begin small. Be kind to yourself. Running should be a long term habit. Not a quick fix.

Consistency

If there is anything I've learnt in my 12 years in the sport. Consistency is absolutely key if you wish to enhance your level. You must, and I mean 'Must' be prepared that you will have days where motivation is low. Your body is sore. Quite simply you view running as a chore. Your first mile or two, may feel negative. heavy. But stick in there. With the right coach. The right programme. Those days will not come too often. But it's vitally important that you recognise when you're having a bad day. These days are a test of character for you. I can absolutely assure you. If you win. If you accomplish those difficult days. The after feeling is sensational. Feeling of pride in yourself. A real natural high. Tell your coach. Another thought to mention in consistency, is you may see some immediate success in your training, but then possibly see a plateau in your fitness. This is nothing to worry about. Sometimes we must go through some training blocks that require patience and time, before we see another increase in your fitness levels. Stick in there. And believe in consistency.

Mind

(Touched on this in IGTV video)

First and foremost, I want you to recognise your mind is protecting you at all costs. Your mind is a self defensive mechanism. Whilst in discomfort, it will try it's up most to remind you that you're going far too quick, you cant complete this, and if possible to stop. Familiar phrases you may hear;

"Stop!"

"You're tired. fatigued."

"You don't have to do this."

"You can't manage this pace."

"You cant complete this."

"You haven't got another 60sec left in you."

"Just Stop."

"We're overheating."

"Corr, legs are feeling really heavy."

"No one is in as much pain as you."

"Save yourself the embarrassment."

"Give. up."

I want you to immediately recognise that this is your mind & ego trying to protect you. Ignore them. It has been scientifically proven that when you're experiencing discomfort whilst running, or a feeling of pushing yourself through the pain barrier. Your body is absolutely fine. In fact, it's that good, it can actually push on harder. Doesn't sound right, does it? But how many times have you surprised yourself in accomplishing something you thought you couldn't do? Not only have you surprised yourself. But those doubts that were constantly shouting at you. Have now fallen, silent. Bliss.

Do not believe the thoughts that are circulating in your head. It's false. I like to remind my clients that, your mind will always give up first, before your body does. Think about that. If you're feeling physical pain. Yes, stop. But if it's just your mind yelling negative patterns. Remember that quote. "Your mind will always give up first, before your body does."

Often, it may be useful to develop a motto for yourself. When I'm experiencing discomfort I'll refer back to my saying "Smooth & Flow." What I'm essentially saying to myself is "I understand I'm in discomfort. I understand my mind is trying to protect me. However, if I keep pushing myself. I am improving. If I'm improving, I'm stepping closer to my goals. So thank you for looking out for me. But I'm okay." Motto's can be a very powerful tool for you. It may take time to register this into your mind. So I'd recommend the next time you have a hard session, write your motto down on your hand, so you can visually remind yourself when in discomfort. See if it makes a difference.

Preparation

Race week. It can be an enormously stressful time for most. Many hours, pounding the roads. Pushing your body. Dealing with niggles, sometimes overcoming motivational issues. But race week can be a heavy demand on your mind. As the days near, stress levels increase. "All that training better pay off." Wrong mindset. Instead, look through your training logs. Look at how far you've come. Look at what you've had to overcome to get where you are now. It's incredible. Day after day. You should be enormously proud of yourself. Even in the days where possibly you didn't quite fit the volume in. Or complete the session with your desired times. In the end. It's running. You still tied your laces. Force yourself out the door. Beat those negative thoughts, and kept pushing when you didn't have to, and didn't want to. Have pride in that.

Race day. One rep. All out. Smash it up. Don't hold anything back. Immerse yourself in the atmosphere and your emotions. Because you deserve it. Many say, race day is the easiest part. I couldn't agree more. You've conquered the hard days. Sometimes completing runs alone, sometimes with company. Before work, after work. In the sun, in the rain, under the moonlight. You've worked when no one asked you too. It came from the sole purpose of self satisfaction. Take pride in that. Take immense pride in that.

So, here you are. On the start line. For many of us, this has been a race on your calendar for months. Nerves, adrenaline, excitement. All rushing through your veins. Weak in the legs. That's okay. Just nerves. Just your body preparing itself for the task ahead. Remember, today is like any other session. However this time, you're surrounded by thousands of others sharing the same goal and journey as you, family and friends encouraging you. If the nerves are really bothering you? Just remember it's just additional energy that you can use. Never negative.

Feelings of self doubt? Normal. You wouldn't be human if you didn't experience self doubt, it comes with the package. Race day is just another battle with your mind. If you come away with a new personal best time. Incredible. Soak up those emotions. If you didn't? Still, reflect on how far you've come. and be proud of yourself. Today wasn't your day. But another day will. Go back to being patient. Use the frustration as your energy. Readjust with your coach and begin the next phase of your training block. Trust your training. Trust time. Most importantly, trust yourself.