I am a runner.
Running is some of the best thinking and down time I have in my life. It’s the one time where I’m the most removed from all the pressures of the world and able to clear my mind and concentrate.
As a leader, I’ve found it to be a huge part in my leadership development. I think when I run.
Just to give you a point of reference — a good week for me would be to run about 30-40 miles total. My favorite distance is about 5 to 7 miles. I run at a moderate pace — somewhere between 9 and 9:30 minute miles. I have completed 1 full marathon and more half marathons than I can count. My goal is to do one more full. I’ve intended to the last few years and schedules haven’t allowed it, but hopefully I can still plan in this direction. I don’t run a lot in really cold weather, but my goal is to remain fairly trained for a half. (I’m told if I can run 8 miles comfortably I can run a half. And, I’ve found that to be true.)
What some who know I run don’t know is that I was a previous anti-runner. I ran years ago, but then in my 30’s I had even made the statement, “I hate running. I’m a good walker.”
I continue to encounter people who are where I was. They think they are “too old” or past the running days. So many times I hear — “You wouldn’t catch me running unless I was being chased.” We”ve got to get you guys some new lines. 🙂
But, most of the time those people are just like me. They never really got into the habit of running. And, that’s what it is. You don’t start by running a half. It is a gradual build before you are inspired to enter to run a longer race. You might set a goal to run a 5K — or even a 1 mile fun run. No shame. Start where you can.
So here are some suggestions — just to consider. I can’t oversell the benefits to me of a discipline of running. I miss it during the harsh winter. Maybe it’s something you should consider.
Keep in mind these are an amateur’s perspective. You should obviously check with your doctor and the experts. And, believe me, there are lot of experts.
Here are 12 tips to prepare to run a race:
Training makes all the difference. I did finish my marathon, but I wasn’t adequately prepared. I won’t do another one until I’m sure my schedule will allow me to complete all of it. Don’t race if you aren’t prepared. Period. It’s not good for your body or your mindset towards running.
As a side note, running for me is down time, so I run alone. You may need to run with a group. Find a friend or a group and encourage them to join you if you need this support.
Follow a training schedule that matches your schedule. The Internet is full of online schedules. Research until you find the right one for you. I have consistently used Hal Higdon’s and they fit well with my weekly schedule.
If you have to skip training one day, don’t skip the long runs. You need the long day every week. These days are vital to stretching you for the final big day. You’d be better to push your schedule back, in my opinion, than to miss this day. If you have to alter the long run to another day — do that — but don’t skip it.
You may gain weight initially while training. This was surprising to me. And, frankly disappointing at first. You will have an appetite like never before. If you aren’t careful, you will justify eating much more because you are running so much. If your goal is to lose weight, you’ll need to have a plan for what you eat too.(The good news is you WILL get to eat more!)
Keep running. In the beginning, before you are truly committed, run even if you don’t feel like it. That’s hard, but you have to do it. Even if you don’t run as far as the schedule calls for that day — just run. You must push through the desire to quit. The joy of running will come. This is one of those “you just have to experience it to believe it” things. Keep at it until it sticks.
Remember it’s a “marathon not a sprint”. Even if it’s for a shorter run, don’t frustrate at where you are today. You’re not going for speed at this point. Pace yourself. A lot of times you’ll feel like you can run faster, but you can’t just yet. Don’t be afraid to start slow and build. You’re going for distance and to build the discipline of running. Keep pushing forward and you’ll increase over time. Celebrate each step of progress.
Shoes matter. I’m tight with money when it comes to spending on me, but I have discovered that having the right shoes and replacing them often is a key to lessen injuries. This is a place where I learned the hard way to invest. Even best is a good run shop where they can analyze your running pattern and help you find the right shoe.
Learn to stretch. I’ll get some push back on this one, because there are so many opinions. But, for me, I stretch the first mile of a long run. I may do a few stretches, but I am ready to get started. I just start slower until I’m ready to run my normal speed. Many say the best stretching is after you run. And, I’m not the best at this either, but I keep working at it.
The rest periods in your schedule are important. Once you start to enjoy running — and that will come — you will be tempted to run even when the schedule gives you an off day. Don’t do it! Your body needs the rest to prepare for the longer runs. Again, trust me on this. These are good days to do something different. I like to use weights or ride my bicycle on these days.
Run a shorter race first. >If you are training for a full marathon, try to do a half-marathon first. If a half is your goal, try a 5K. It will help if you’ve experienced the adrenaline of a race.
Don’t let your head play tricks with you. Running for long periods of time is as much a mental exercise as a physical one. Fight through the mind games. Listen to your body — of course. Check with a doctor — all those things. But, don’t let your mind be your enemy.
Prepare to celebrate. Once you cross the finish line, no one can take that feeling away from you!
You can do this! Obviously some reading this post are not able to run a longer race — or run at all. But, some of you have just been making excuses. I’m encouraging you to go for it! Run. Run for life!
Just in time! I’m currently training for my third half marathon, and hoping to do a full marathon a couple of months after that. I definitely struggled at first with sticking to a smart training plan, and I was always burned out. I definitely could have used your advice back then! The two things that helped me the most were valuing the importance of rest and hydration. I think too many rookie runners (which I still consider myself) take these for granted. Best of luck to you, Ron! May God continue to bless you.
I just decided to start running again, but it's really hard to keep running every day. Any tip?
Your advise & encouragement are spot on Ron. I started w/ 5ks in my mid forties and finished my first full marathon last year at 48. Healthy pastors are a rare breed, so thank you for your example.
Good stuff! I haven't run in years but my wife (who enjoys running half-marathons) signed me up for a half scheduled for the end of May. For the past few weeks I've done the "couch to 5K" approach to get my 3 mile legs and on Monday I start the "12 weeks to half-marathon" training schedule. I like your "Run a shorter race first" advice. Thanks for the encouragement Ron!
Go for it!