Running Tips
I’ve always hated running for the sake of running. I don’t mind running when it comes to sports, like football or ultimate Frisbee, but you won’t catch me on a treadmill or cruising around the neighborhood.
Until last year, that is.
I had the sudden urge to run a 5K, so I did. It wasn’t easy. I had trouble getting motivated to run, and trouble motivating myself to go the distance while I was running. However, when I did run, though, the rewards were great. It felt great to be in shape, to keep up better in sports, and my overall attitude was lifted.
This year, I decided to do it again. I still need a goal, a reason for running that’s more “concrete” that just feeling better, so this year it’s the Flying Pig 5K.
Over the course of my training last year and this year, I’ve realized some things that help this “non-runner” get through the training and I thought I’d pass them along. Maybe some other “non-runners” out there will be motivated to take a few laps as well.
Tip #1: Don’t look/think about how far you have left to run/have already run
Nothing kills motivation faster than realizing how much more running you have to do, especially if you think you’ve gone farther than you think you have. Try to think about other things, keep your eyes in the middle distance and just go until you reach the goal.
Tip #2: Have a distraction
Whether it’s music or something else (reading if you’re on a treadmill, etc), having your mind off the fact that you’re running will help the time and distance go by much faster.
Tip #3: Running Partners
If you can find a partner to run with you, that will run your pace, it will make the run much more enjoyable. You’ll encourage each other to keep going and not give up, and it will be a good distraction.
Tip #4: Run your pace
Make sure you run at a pace that is comfortable to you. It’s easy to get caught up in music and run faster than you normally would or that your body is ready for. Run a pace that will allow you to enjoy the run and to reach your goal without keeling over from the pain in your ribs. 
Tip #5: Run short out and backs
It can be intimidating running for a long distance in one direction, then realizing that you have to run all the way back. Instead, run several short out and backs, like the spokes of a wheel. You’ll get the feeling of accomplishment with each one you do, and it’s easy to extend each one by a little bit each time to increase your distance as your training progresses.
Tip #6: Make it a scenic run
Whether you prefer people, cars, nature, etc., pick a running route that you can enjoy. This will motivate you to run more since you’ll like the route and it helps with the distraction aspect.
Tip #7: Set goals
While you shouldn’t constantly be mindful of the goals while running, you should still set goals and strive to reach them. You can make them time-oriented or distance-oriented, and adjust as necessary. Make the goals reachable and practical, and write them down to make them more “real.”
Tip #8: Don’t stop
It’s very tempting to stop for a breather while you’re running, but make yourself keep going. Don’t even stop to tie your shoe. Once you stop, it’s much harder to get going again.
I think that’s all I have for now. I’m sure more will come to me during my next run. Hmm, there’s a good distraction…blogging while running. I’ll have to find a way to do that, since I do a lot of thinking on runs.
Any one else have tips to pass along?
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Apr 10th, 2007 at 21:02:19
don’t eat a pot roast while running. it’s very messy and you’ll end up losing it half way through your run. it is very difficult to clean vomit out of your running shoes.
Apr 11th, 2007 at 00:46:42
Very good advice Chris. I definitely agree with a lot of these.
Distractions are good and so are running partners. I currently have an undergrad personal trainer, who definitely keeps me distracted and moving. There are so many times I have been ready to stop and pass out, but he keeps me motivated and moving. He sets goals, which seem very reasonable, and I have been beating or meeting them all.
I completed a mile in 10 1/2 minutes the other day with walking the first lap of 8 laps. It was motivating.
Another thing that I think has been nice for our workouts is mixing up the cardio with weight workouts. So we walk/jog/run to begin things off. Then progress to a weight workout of some sort. Followed by a stint on the elliptical or other form of cardio. A bit more weights hitting the other parts of the body. Followed by one last all out cardio. It helps to break things up and slowly increase time and distance as you go.
Apr 11th, 2007 at 08:06:33
Nice one Chris. Now I must be honest with you. I don’t have any plans to run a 5K within the immediate future, but I will definitely incorporate these tips when I do.
Apr 11th, 2007 at 10:10:03
Those all sound like very, uh, sound ideas. However, I believe you forgot the fruit splurge at the end. Fruit never tastes better than it does after a run.
Apr 11th, 2007 at 11:59:21
Thanks for the tips. I’ve been wanting to get back into running. Heck, maybe this will be the year I get my bike back up and running too!
Apr 11th, 2007 at 12:27:37
hey Chris good tips. I’ve never been a runner… I always end up walk / run / walk… Anyways, about backpacking - I called Mindy and she is up to it. We should get together for coffee sometime and talk about planning it. I don’t mind to go any time this summer but Mindy suggested to go early summer or early fall when it’s cooler rather than scorching. The Gorge is OK but I think the smokeys or maybe NC or WV somewhere would be better. We can talk about it….
Apr 11th, 2007 at 17:39:26
I remember when I was around 12 you took me to Ryle and had me run to a pole and back after the end of a very interesting tennis lesson.
Do you ever play tennis anymore?
Not that I want to play (abolish sports!), I’m just curious.
Apr 11th, 2007 at 18:29:12
Lol, I remember that.
Yeah, I still play tennis every now and then. We should play again 
Apr 11th, 2007 at 18:41:17
Elissa - WV or NC would be nice, too. I agree, early summer or fall is the best. We’d definitely enjoy it more if it wasn’t too hot. How long of a trip are you thinking? A 3 day weekend trip or something longer?
Paul - Yeah, you need to break out that bike of yours so we can go mountain biking again. I can’t find anyone else that wants to go.
Apr 19th, 2007 at 14:41:29
Yeah Paul, get the bike out!
I put mountain bike tires back on my old bike, so thats an option now. And I’m always up for road riding. (rt8 by mom’s house, or any other “friendly” streets.)
Aug 23rd, 2007 at 10:15:03
Thanks for these!
I might have a running partner in Van starting next week.
At this stage I have to alternate periods of walking and running. I’ve been going about a mile and a half, probably running 1/3- 1/2 of the distance.
Some of the advice I’ve read on pace is that you should be able to hold a conversation while running. That makes me laugh — I don’t think I’d be running at all!