Stefanie's "I HATE Running" Tips and Tricks

So, I started running just over 2 years ago.  It's been a labor of love ever since.  It all began with a friend of mine suggesting that I run a half-marathon with her at Disney World.  The Disney Princess Half Marathon, to be exact.  She sold it to me as a race where we would get to wear tutus, we'd run through the Disney park, and just have ourselves a gay old time while ensconced in layers of tulle and fancy athletic wear.  Thirteen (0.1…can't forget that minuscule little 10th of a mile!) miles was a long freaking way for someone who hadn't ran since her mid-20's.  I had a brief stint there following a break-up that found me at the gym, pounding out my new found singlehood on the treadmill.  And all was going well until I pulled something in one of my hamstrings.  And that pretty much ended my relationship with running…until 8 years later when I was lured back into it by the promise of my first-ever trip to Disney World.

Me, Ellen, Candi, and Kate at the Disney Princess Half Marathon

I don't like running.  Given the number of races I've run since the fall of 2012 (9 races and counting), one would come to the conclusion that I do, in fact, like it.  I do not.  Let's not kid ourselves.  I am a lazy person.  Some days the only activity I can muster is getting myself out of bed.  But here's the thing I've realized in the past couple years…I need to take control of my fitness.  One way or another, it has to be done.  Gone are the days of snarfing down a bag of Doritos with reckless abandon and not seeing a single pound of evidence reveal itself on the scale.  I frequently get out of bed somewhat stiff and sore, and I notice that my endurance for everyday things, like climbing flights of stairs, is starting to wane.  I'm getting older, slower, lazier, squishier, and that's not likely to change as I continue to add years to my body's odometer.  I've been made aware of the genetics that have been given to me, and I'm fully aware of my eating choices, and the choices that are made for me in this great "fattening of America."  Truly, our diets here in the States are atrocious.

Medals from my races…one technically doesn't count, since it was in a kayak

I used to make excuses to avoid exercising…there's no gym close by, I don't like the gym that's close by, I don't have the right shoes, I don't have the right clothes, I don't like riding bike in traffic, it's too sunny, it's too cloudy, it's too cold, it's too hot, it's raining, I don't want to go by myself, I don't like running with other people, I hate sweating, I have to poop, I have a headache, there's a sale at the mall, I need to check Facebook, I just ate, I haven't eaten anything yet today…you name it, I've used it as an excuse.  And finally, it just got to be too much.  What's the one exercise a person can do that requires little to no equipment at all?  Running.  All you need is shoes, something to cover your private parts, a destination and you're good to go.  As with a lot of other things in life, I've had to leave myself no other choice in the matter.

Running the Sea Wheeze in Vancouver, BC

I didn't realize until I received my training packet for my first half marathon that my approach to running had been all wrong.  And that's pretty much the reason that I had hated it for so long.  I would run until my lungs were burning, until I was about ready to puke everywhere, and I felt like crap the entire time.  Every single step was a struggle.  But then, along game Jeff Galloway, a former Olympic track athlete, and all of that changed.  Here is a link to his training program for beginning runners.  It's a 20 week program, so it gives you lots of time to start out slow and steady, and with manageable distances.  It not only has a training calendar, but it also has a whole section on running form and suggestions for the beginning runner.  This opened my eyes to all the mistakes that I had been making in my previous approach to running.  There's also an app called Couch25k which is supposed to be really good for training for a 5k.  I haven't personally used it, but I have a decent amount of friends who have, and they say good things.

So, with that, here are my own Tips and Tricks for people who HATE running.

• Get good shoes.  Trust me on this one.  Those old Nike trainers that you've had lying around?

  

  My new running kicks

   Bad News Bears.  Throw them away.  Get yourself to a running store and have your gait analyzed by an actual runner.  I'm not talking Sports Authority or Dick's, I mean like a real running store, where the employees are runners themselves.  There is a store here in Flagstaff called Run Flagstaff, and they have a treadmill with a camera attached that records your running stride.  The employees at the store then slow the video down, have a look, and figure out what your legs are doing while you're running.  They can then make recommendations for the best shoes for your gait.  For a long time, I was under the impression that I needed high stability shoes because I have high arches.  Unfortunately for me, the fit was wrong for my gait, which resulted in foot pain and blisters.  But I thought that's just how it was.  You're running…you're bound to get blisters, right?  Not if you have the right shoes (and socks! More to come on that later).  After having my gait analyzed, I was told that my gait is fine and that my ankles are strong, and that a neutral shoe is more than adequate for me.  Since I've been wearing neutral shoes, I rarely, if ever, have blisters.  I just finished 16.2 miles in 2 days and have no blisters on my feet to show for it.
• Start slow.  And I mean really slow.  Barely faster than a walk.  As Mr. Galloway points out, you should be able to run and still have enough breath to carry on a conversation…for the entire run.  This was another mistake I was making…I was running entirely too fast.  Unless you are a competitive athlete and you're sprinting or working towards a personal goal, there's no reason to run until you're puking, or almost puking (unless of course you find the need to scarf down an entire breakfast burrito and then go for a run, then you'll probably puke no matter what).  In the two races I did over the weekend, I was chattering away to my running companions for almost the entire duration of the race.  And when I wasn't chatting, I was still controlling my breathing and finding it very easy to manage.  If it takes you a half-hour to go one mile in an effort to control your breathing, so be it.  Go with it.  It will get better…YOU will get better.  We all have to start somewhere.
• Take little steps, and keep your feet close to the ground.  There's a reason that in most of my running photos, it looks like both of my feet are on the ground at the same time…it's my short, low little stride.  Don't try to have a long stride, especially not when you're first beginning.  And if you can, try not to come down too hard on your heel.  Ideally, you should try coming down on your midfoot if you can, but it takes practice and it takes attention, and when you're constantly thinking about your speed, your breath, and your underpants riding up, things will get lost in the mix.  Just do what feels natural.  I have a very, very short stride, and I maintain it throughout the majority of my runs.  Every now and then I'll lengthen it out or do some high knees just to add some different motion in there, but for the most part, I stick with my little stride.
• Watch your form.  Again, this can be tough when you're trying to think about so many other things at the same time, but this is really important for your post-run recovery.  Try to keep your back straight, and don't pivot your torso.  Meaning, move your arms at the shoulder joint, but don't move your shoulders forward and back.  This is one thing that I'm still working on.  It takes conscious thought, but it's amazing how much more comfortable it is while running, and how much easier it feels while doing it.  Try to keep your shoulders down and relaxed.  I know, this all sounds like it's counterproductive, but it works if you can get it right.  It definitely takes concentration.  However, every body is different, and you're going to find that what works for one person, won't work for another.  Just try to find a comfortable stride and make little adjustments as you become more comfortable with it.
• The first mile is the worst.  I remember runners telling me this when I was throwing every excuse in the book at them for not running.  It's true though.  I think it takes that first mile to get your stride, get your breathing, get your rhythm, and to convince yourself that since you're already out here, you might as well just keep going for a while.  I hate mile one.  My friend Ellen and I ran a 10 mile race over the weekend, and I honestly and truly wanted to quit after running half a mile.  I just didn't want to be there.  My legs hurt, my breathing sucked, I was tired, I was cold…I just wanted to throw in the towel and call Simon to come get me.  But I kept going.  And even though I was sore at the end of it, I still did the entire thing, and mile 0.5 was the only time during the race that I really wanted to quit.  You just have to get past it.      
• Wear appropriate clothing.  Meaning, stay away from cotton…even cotton blends.  This is

  

  Kate and Simon demonstrating their running tights

  especially important with socks.  Nothing will chafe your hide or give you blisters on your feet faster than cotton.  I used think all that fancy Under Armor and Lululemon apparel was just for people who had nothing better to spend their money on and wanted to treat every run like a fashion show (truth be told, it IS kinda fun to wear cute athletic clothes).  Turns out, those runners are on to something.  All that spandex not only wicks sweat and keeps the chafing to a minimum, but some of it also adds compression, which feels good for those muscles while they're working.  I really like knee-high compression socks for both during the race and after.  Not that you need to go out and drop hundreds of dollars on athletic apparel, but take a trip to your local Marshall's or TJ Maxx and grab a few things off the clearance rack.  Even Costco has a very decent selection of athletic apparel.  If you're going to drop significant money on apparel related to running, spend it on your shoes, not your outfit.  I've also read (and found to be true) to dress for weather that is 20 degrees warmer than what the actual temperature is.  If it's 60 degrees outside, dress for 80 degrees.  You might be a little chilly at first, but trust me, you'll warm up fast and you'll be glad you left that sweatshirt at home.  
• Find a good playlist if you're running to music.  I prefer not to run to music, but I'm in the minority in that aspect.  I like to look around and have conversations with myself while I run.  I probably look like a crazy person.  Oh well.  Part of the reason that I don't run to music is because I have this compulsion to have my feet hit the ground with the beat.  I find myself tripping if a slower song comes on because my feet are trying to stay with the beat.  Conversely, the same thing happens if a faster song comes on, and I find myself trying to keep up with the beat and I burn out.  However, I recently read an article that recommended tailoring your playlist to your pace.  This definitely appeals to the marching band geek in me, so I might start putting a little more work into finding some songs with a beat that I can manage.  However, if you don't have my issues and just like music to zone out to, more power to you.  Find earbuds that fit well…those old Apple ones are the worst.  I like earbuds with the little rubber things on them…they stay in place better and they don't hurt.
• Give interval running a try.  I actually do a lot of interval running when I'm training, and I don't

  

  Running with the horde in Vancouver

  notice much of a difference with my pace.  Interval running is so many minutes running, followed by so many minutes walking, repeated over and over throughout the duration of your run.  I tend to do a 4:1 running/walking interval when I do it.  I like the little breaks, and I feel like when I start running again after the walk, I'm able to run a little faster.  I also think that my joints and muscles are less sore when I interval run.  When I'm doing a race, all that adrenaline of being around all those runners builds up and I find it really hard to adhere to a strict running/walking interval (a stopwatch of some sort would be handy), but when I start to find myself getting tired, I'll switch to it.  I tend to walk up hills a lot.
• There's no shame in walking.  EVER.  A lot of people who sign up for races actually intend to walk the entire thing…walking is good for you, and truth be told, it's way easier on your body than running.  Walking is an integral part of my training for races, and I walk all the time during my runs.  I'm not out there to beat anyone.  I truly don't care about my pace either.  I'm typically aware of it, but I don't let it bother me if I'm slower one day and faster the next.  It's going to be that way.  When I signed up for my first half marathon, I did so knowing that I could walk the entire thing and still finish within the allotted time.  And that was my goal…to finish.  And to not be carted off the course in the ambulance.  You know, truly attainable, objective goals.  And so far with every race since that first one, I've managed to finish and avoid the ambulance ride.  And that's good enough for me.  But I don't have a competitive streak to overcome when it comes to running.  Some people struggle with that and beat themselves up for what they perceive to be a slow time or a poor race.  The only person I'm competing against is myself…thank goodness I'm competing against a lazy person…hahaha!
• Listen to your body.  My joints were barking at me last weekend at the end of the 10 mile race.  I think 10 miles is just at the high end of what I can expect from my joints.  Granted, my training was definitely lacking, but still…10 miles is a good long distance for me.  I think the 10k (6.2 miles) is about the perfect distance.  If I can get my lazy butt a little more motivated to train longer and more often, I'll probably have a longer shelf life for those longer races, but I think my days of distance running are drawing to a close.  I've got one more half marathon on the docket for 2015, but other than that I'm sticking with the 15k (9.3 miles) and the 10k.  And I'll even do some 5k runs if they sound fun.
• Try to have fun.  Running, for the most part, is not fun.  People who say that running is fun are deranged.  However, there is some sort of euphoria that you get while running through a city during a race, with spectators lining the course cheering and ringing cowbells for you.  Try trail running if road running is too boring.  I like being out in nature, running along, seeing the birds and smelling the trees and just being outdoors.  Running can be fun, just not all the time.

Ellen, Kate, Simon, and me after running the Twin Cities 10k

So there you have it.  My infinite (though limited) wisdom on running for people who HATE running.  And now I'm going to go sign up for the Hot Chocolate 15k race down in Phoenix on December 7th.  That gives all of you readers plenty of time to get training and join me.  :)  You get chocolate at the end!  What's not to love about that??  One could argue that for the price of the race admission, you could buy an awful lot of chocolate and just sit in the comfort of your own home and eat it, but that's beside the point.  I've also heard of a Bacon 5k in Wisconsin sometime in July, which I want to do…bacon stations during the race!  Simon has already said 'No' to food-themed races, so if it sounds interesting to anyone, I'm looking for a running buddy!

Feel free to pass long your own personal tips and tricks for running.  I'm still learning, and there's always room for improvement.  :)