Take It "Run" Day At A Time

What comes up, must come down. It seems like everything these days has the ability to go in and out of style, even types of exercise. For a while, many fitness influencers were encouraging viewers to incorporate weightlifting into their weekly routines. Nowadays, it seems that running has become the center of the exercise hype. With the recent completion of the Boston Marathon and the summer months approaching, I've seen more and more people on social media show interest in running. Tik Tokkers are filming the beginning of their running journey, all the way down to their running fit for the day.

I usually try not to get sucked into trends because they typically have a short shelf life. Especially when it comes to working out, it can be a sensitive subject as well, and everyone's preference for exercise is different. Not one form is superior. However, I got into running back in 2019. I grew up playing soccer and tennis, so I was used to cardio-based sports. After graduating high school, it felt weird not to have that type of activity ingrained into my lifestyle, so I sought after running. For the first year, I only ran one mile per day. Still, it was tough, and I'm pretty sure I wanted to die every time. After a year of consistently running a mile every day, I was able to increase my mileage to three miles every day, and then to five miles.

To be frank, at some point, I did develop an unhealthy relationship with exercise, specifically cardio, so I unwillingly took a pause from running for a couple of months, only limiting myself to one or two long runs per week. However, I slowly healed my love for running and now I solely do it out of passion. Personally, I have never competed in any races, just because putting that pressure on myself will take the love out of the activity for me. But I still push myself on my own terms and have recently completed my first self-directed half marathon. Though I'm not a professional by any means, I thought that I have some experience to give beginner runners my holy grail tips that have kept me engaged and passionate about running.

1. Slow and steady wins the race

Because I grew up playing sports, competition is in my nature. However, when it comes to running, your goal (at first) shouldn't be running fast or super far. Do not focus on pace or distance. If you're just getting into running and start out the gate with an unsustainable pace, you're going to burn yourself out quickly, and all that's going to do is discourage you from continuing. It's hard to not put that pressure on yourself because it seems like the main focus for many professional runners is their pace, but that's because they're at a level where the pace can become a priority. If your first mile takes you ten, fifteen minutes to complete, that's fine! By removing that pressure to run fast and far and starting to focus on other parts of running, you'll find that the run will become much easier. Plug in your music, start slow, and run for however long you want to. If you truly want to pursue running, it should be something you enjoy doing. It may take a while to reach that point, but the destination is worth it.

1. Find good music

A solid running playlist can make or break a run, for real. I'm someone who loves music in any setting. A run is no different. My running playlist is like my Bible; I live by it. I'm constantly adding new songs and removing old ones that don't fuel me as much. Realistically, this isn't a mandatory step to take when starting your running journey, but I found that finding good music has completely transformed my experience.

When I had an unhealthy relationship with running, most of the music I listened to reflected my mental state, which meant I basically only listened to sad Taylor Swift. To this day, I'm still not sure how I was able to run to music that melancholy. Now, my playlist is filled with upbeat songs, and faster-paced music that will hype me up. My current favorites to blast are "Womanizer" by Britney Spears, "Runaway Baby" by Bruno Mars, and "Industry Baby" by Lil Nas X and Jack Harlow. I've found that playing these types of songs has acted as a pick-me-up during my runs. Sometimes, when I'm feeling sluggish and feel like giving up, but one of my favorite running songs starts to play, it gives me that extra boost I need to reach the finish line. For more song inspiration, I've linked my playlist to the bottom of this post!

1. Focus on breathwork

Before, I mentioned that running isn't always about pace or distance. Something that has helped me to get through hard runs without feeling burnt out is to focus on my breathing. When I first started out running, I found myself losing my breath easily. A couple of minutes into my run I was already panting. When you're running, the goal is to get as much oxygen to your brain and your muscles. When I run now, I only breathe through my nose. This is because it takes less work to consume the same amount of oxygen as mouth breathing. It has also helped me reduce any cramps during my run; now, I rarely get cramps in my side or legs while on a run. If you're really into the science of things, I would recommend researching more information on your V02 Max, a statistic you can find on most smartwatches. Nose breathing while running is not easy to get into. At first, it will feel like you aren't getting enough air in at all. But it takes a lot of practice, and I promise, the payout is worth it.

1. Food is fuel!

One of the most important factors, if not the most important factor of running is fuel. Your fuel is food. It is so, so vital to nourish yourself properly before and after a run. Running is a high-intensity form of exercise, and it tends to burn a lot of calories in a shorter period of time. That's why it's important to fuel your body. When you're preparing for a run, try eating a mix of simple carbs, like toast, or complex carbs like grains and fruit. However, be cautious of overeating. You don’t want to run the risk of having to hurl in the middle of your run.

It's also essential to fuel during a long run, typically any run over five miles. For most runners, gels are your best friend. They're not too heavy on the stomach and offer you the extra boost of electrolytes your body is looking for. I could honestly write a whole separate post regarding running and nutrition, but I would simply just be regurgitating information that already exists. Here is an article by John Hopkins Medicine that dives deeper into food and running.

1. It's a mental battle

Lastly, running is truly a mental battle as much as it is a physical one. Our body is capable of so much more than we think it is. Pushing through fatigue on a run is a form of mental training. Your body can only go as fast or far as your brain believes possible. As you become more adept at running, you will find that you can push your body past boundaries and comfort zones. It will be a physically taxing task, but it mostly lies in your mental strength. A lot of running is mind over matter. It takes discipline, and to achieve your goals, you have to really want to put in the work. That in itself is a mental battle.

Finding a love for running has not only changed me physically but also mentally. It's proved to me that if I really put my mind and body to a challenge, I can achieve it. It's all about hard work. You have to be willing to fail and pick yourself back up. You can't rely on others to help you power through the pain. Running can have many positive effects on your life, like improving mental health in some ways. But when it comes down to it, running is something that takes time and effort. You must draw upon your intrinsic motivation and drive to get where you want to be.