Run Tips for Everyone

Written by Caitlyn Ashton

This TT contains tips related to engaging with running outside of formal training plans:

– Return to running after time off

– Leveling up/adding challenge to training if plateaued

– Finding motivation if lacking

The most special thing about this community is that we have folks of all walks of life, different shapes and sizes, and different reasons for heading out to run. This Tip Tuesday goes out to all the striders that aren’t necessarily training for a major event/distance, maybe have taken a lot of time off or have been laid up with injury/illness and are wondering how to get back into it [safely] or get beyond a plateau.

𝐑𝐞𝐭𝐮𝐫𝐧 𝐭𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐛𝐚𝐬𝐢𝐜𝐬:

– Before attempting to run, test body ability by being able to hop on one foot for 3 sets of 30 each side (if your body is collapsing/losing balance or you feel any pain, you aren’t ready yet). Work on building this skill first by gradually building… 3×10 then 3×15, etc

– Once you are ready to lace up those shoes, perform some dynamic warmups before running to get your body ready for the demands of running— lunges, leg swings, marching (ref: https://www.runnersworld.com/…/dynamic-warmup-stretches/)

– start slow (both pace and building back distance)

– Consider a return to run plan for building run time with care – image 1 below (ref: https://www.brighamandwomens.org/…/le-running-injury…)

– Use walking as a tool! When your heartrate is soaring, or it just feels too hard on any given day. You will find over time you need to do it less.

– Expect it to feel hard to start. Running is hard! Especially after time off… it WILL get better and the striders got your back

𝐏𝐥𝐚𝐭𝐞𝐚𝐮/𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐭𝐨 𝐥𝐞𝐯𝐞𝐥 𝐮𝐩:

If you haven’t been running consistently but are looking to start challenging yourself a little more, don’t just cold turkey jump into track workouts, especially after a long period off. See previous post on incorporating strides [link 1 in the comments]!

If you feel you have plateaued and would like to start challenging yourself some more, there are a couple things you can do:

– incorporate strides, especially hill strides (!), 2-3x per week at the end of an easy run

– If you are running less than 6 days/week, consider adding an extra day of super easy/light running — even just 15-20 minutes additional can add benefits OR…

– If you are running less than 6 days/week, consider adding 1 or 2 hard cross training days (workouts via swimming, cycling, elliptical) – the great thing about cross training is that you can go hard with less impact which allows you to recover much harder. If you aren’t familiar with Parker Valby (Olympian), look her up to learn more about this method!

– Look at your weekly volume and intentionally slow down your easiest runs (bonus if you slow down but add hills/incline to work your aerobic system without taxing your whole body). Sometimes runners plateau (aka don’t see improvements) because you are running every run too hard.

– Consider adding a strength training plan if you aren’t already doing one (see previous posts from Patrick Sherrod)

𝕎𝕙𝕒𝕥 𝕕𝕖𝕗𝕚𝕟𝕚𝕥𝕖𝕝𝕪 𝕟𝕠𝕥 𝕥𝕠 𝕕𝕠:

– Ramp up volume and intensity at the same time (this recipe will almost guarantee injury)

– Add additional running or crosstraining days if it already feels like a chore — this can be a sign of burnout or worse RED-S (see previous post on this by Aly Thompson)… this is a sign to slow down/rest, NOT train more

– Stop taking rest days (see link 2 on previous post on this!)

– Add doubles if you aren’t already running 6-7 days per week — doubles should be reserved for only when absolutely necessary due to your schedule to break up daily mileage or you have already maxed out your volume capability with 6-7 days of running per week

𝐅𝐢𝐧𝐚𝐥𝐥𝐲, 𝐟𝐨𝐫 𝐭𝐡𝐨𝐬𝐞 𝐥𝐚𝐜𝐤𝐢𝐧𝐠 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧:

– Start small: Focus on one day at a time (image 2) – problems are best solved one step at a time. First focus on the day you are in and commit to just getting out the door for 10 minutes. If it sucks after 10 go home. Try again the next day. Eventually it will get easier

– Consider a walk/run program to make running easier (see info above)

– Arrange an accountabilibuddy — find a friend and make plans so you have something to look forward to

– Save a podcasts or new album or fav playlist that you are looking forward to listening to as motivation (don’t allow yourself to listen to it unless you are doing your intended movement)

– Create yourself a reward chart! Go all in with stickers and once you get to 5, you get a special treat, 10 something else until it becomes routine and you look forward to the activity enough on its own you don’t need to bribe yourself!

– Track your progress – if you are someone this would help, not harm, because you like checklists and watching trends overtime- keep a journal to monitor your activities.

– Dig deep to identify your why – what is it that gets you excited about getting out of bed in the AM or running? (Ex: for your health, to fight depression, to be an example for your kids, etc) Come back to this when you need it!

– Let’s hear from you all! Highland City Striders Social Group What other tricks do you have for getting out the door when you lack motivation?!

I recognize I do not know that many new faces and haven’t been able to make it to many runs as of late. You may be wondering what qualifies me to give tips… So quick intro: I am a former coach for LLS’ Team in Training and have coached more than 300 runners for events like: Boston Marathon, Chicago Marathon, NYC Marathon, Disney challenges, United Airlines Half, Marine Corps Marathon, and many local/global 5k/10K/half PRs. It is my passion to share my learnings to help others get after their goals whether it be running a PR or just finding the love of the run again.