If you are not a runner you may have noticed friends, both in real life and social media, say things like, “wow! I feel so much better after my run!” Or “getting outside for a run really helps control my stress level!” Here are 5 reasons to start running right now!

This post may contain affiliate links.

5 Reasons to Start Running Right Now!

Let’s take a look at five reasons to start running right now. I’m sure there are more so if you think of some please share in the comments.

Running Help You Release Stress

Many runners claim that they feel better after a run, especially during stressful times, but is it true? Yes, studies have shown that exercise has a beneficial effect on stress, suggesting the theory that it recruits a process that confers enduring resilience to stress, even going so far as to say that aerobic exercise has antidepressant protections.  (source)

Running Gets You Outdoors

Frankly, too many of us spend too much time indoors. We tend to go from home to work, maybe to the gym, then back home again, barely even seeing much of the sun. Getting outdoors is good for the soul (subjective opinion here), plus we need the sunshine and Vitamin D.

Running Helps You Maintain a Healthy Weight

Running, along with a healthy diet and strength training, is very helpful in maintaining a healthy weight. Running burns about 100 calories per mile, so if weight loss is your objective, positive changes in eating habits are necessary too, but running will help you achieve your goal.

Running Helps Strengthen Your Cardiovascular System

Running, like any aerobic exercise, will strengthen your heart and lungs. Running is a highly aerobic exercise that uses fatty acids and carbohydrates for energy. Runners tend to have low resting heart rates and high maximal oxygen consumption. Distance running has positive effects on a host of coronary risk factors.  (source)

Running is Good for Your Knees

If you are not yet a runner, you may be under the impression that running is bad for your knees. Most runners hear that all the time from their non-runner friends. However, there is some evidence that running is actually good for your knees. The theory is that since exercise helps reduce inflammation throughout your body, running will help reduce the effect of inflammation in your knees. (source) There are other studies that indicate that running may decrease the chance of developing osteoarthritis. (source)

These are just a few of many reasons to start running right now.  Others include stronger bones, improved body composition, and better general health. That’s not even mentioning the social aspects of running. Ask any runner: the best friends are running friends! Runners have a connection that bonds them for life.

Get Started Running

Have I convinced you? So let’s get started.

Get Running Shoes

While runners like to say that running doesn’t require much equipment (unlike cycling), it does, however, involve getting a good pair of running shoes. The thing is, the running shoes that work for me (or any other runner) may not work for you. The best thing to do is to head on out to your local running store, talk to the Shoe Guy or Gal, and try out several pairs. 

Start Slow

Honestly, I believe the reason that so many people drop out of running within the first month is because they go for their first run, finish three miles, then they can’t walk for a week. I know that’s what happened to me! Seriously, my calves were so sore after that first run that I could hardly move let alone run for days! So I speak from experience when I tell you to start slow.

Starting slow means to begin a walk/run program. Try walking for a minute then running for a minute. Repeat four or five times. Gradually increase the run time and decrease the walk time.  Increase the time of the intervals. Increase the number of intervals. Note: don’t increase all of these things in one session.

Find a Crew

As I said above, running friends are the best! They love new runners. They will encourage you, offer advice (which is great but be careful), and help make running more fun. Join a running club, recruit a friend (or a spouse)! If that’s not available, there are many running “clubs” on Facebook, Strava, and Garmin that will help keep you accountable and increase your enjoyment of running.

Run fast, run slow, run short, run long, just run

That means, do your own thing. It doesn’t matter how fast or how far you go. If you’re slow, join the crowd! There are many more slow runners that there are fast ones.  Just get outside and go.

Don’t “Just” Run

A healthy runner is one who cross-trains with strength training and/or other sports. Strength training is important to optimize and balance your body, to get stronger, and to reduce the chance of injury. You don’t need a lot of equipment or time. Here are a couple of my strength workouts that are designed for runners.

At Home, No Equipment Runner’s Workout

Runner’s Workout: 5 Exercises to Strengthen Your Entire Body

Improve Your Running by Strengthening and Activating Your Glutes

It’s also important to take care of your body with things like stretching and foam rolling. Yes, running is great and great for you, but it is a high-impact exercise that needs recovery time and care. Here are a few tips.

Self-Care for Runners: It’s Worth the Time

Upgrade Your Post-Run Stretch Routine

The most important thing is just to get out there and start running (slowly). The details will come. For now, get outside and get going.

I’ve written other posts that will help you get started running right now. They go into a little more detail about starting a running program as well as answering some of the most common questions. 

10 Tips for Starting a Running Program

14 Useful Things to Know When You Start Running

Asked and Answered: Your Top 10 Running Questions

5 Things I Wish I’d Known When I Started Running

Running Jargon: A Guide for New Runners to Understand Their Running Friends

I hope this will help you start running right now! By next June you’ll be celebrating Global Running Day along with your many new running friends. Please ask if you have any questions. Fellow runners! What tips do you have to help a newbie along? 

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

5 Things to Do Before Starting Marathon Training

Whatever your experience, however long your actual plan, here are five things that should be done before starting marathon training.

1. Register

There’s nothing like actually registering for the race to make you feel committed to the training.

2. Build a Base

Before you start the actual training, take the time to build a strong endurance base. Don’t worry about speed yet, just about building up those miles. I like to start my marathon training plan when I have a base long run of 10 miles and a total weekly mileage base of around 25 miles.

Building a Running Base: What it is and Why it’s Important

3. Make the Plan

Whether you hire a coach, use an internet program, or create your own, making a plan for marathon training is vital. It will be your guideline for the next 12 to 16 weeks. Follow it and you will get the results you’re looking for. That means all of it, including rest, recovery, and tapering.

Learn about Coach Debbie’s Training Plans

Want to go it alone? Create Your Own Marathon Training Plan

4. Get Strong

Starting a regular strength training program before you start your marathon training will ensure that you are strong, well balanced, and injury-proofed before you start adding on mileage. A good plan will include exercises to strengthen your core and your glutes.

8 Essential Strength Exercises for Runners

Improve Your Running by Activating Your Glutes

While the level and intensity of your strength training may change during marathon training, it should continue throughout to keep your muscles balanced and help prevent injury.

5. Take a Health Inventory

Marathon training is strenuous and tough on your body. In addition to all of the things above, make sure that you are physically healthy, getting enough sleep, and eating a nutritious diet before you begin. If you are currently fighting an injury, this is probably not the time to train for a marathon. Get healthy first, then start the process above.

Are you currently training, or in pre-training, for a marathon? Are you excited about racing again? Do you have anything to add?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Half Marathon Training: 3 Key Workouts

Lactate Threshold (Tempo) Runs

Tempo runs help increase your lactate threshold.   By training at a pace just under the point where you accumulate too much lactic acid, which would force you to slow down, you increase your lactate threshold, which allows you to run faster for a longer period of time.

At the beginning of training, you can break your tempo run into intervals. After a warm-up of one-two mile, run three to five minutes at your tempo pace, recover for a couple of minutes, then repeat, aiming for about 18-20 minutes of tempo time. These intervals can be done on the track, but simulating race conditions by training on the road is more beneficial to racing on the road.

Another option with a tempo run is to warm up, then run three to five miles at a steady pace, followed by a one to two-mile cooldown. You can do a tempo run once a week, followed by a rest or recovery day.

Estimating your tempo pace: There are a few ways to estimate your tempo pace. It is generally the pace that you can sustain for an hour without having to slow down, so for most it is around your 10k pace. That is also about 85-90% of your maximum effort, if you use a heart rate monitor or perceived exertion. Others would say that it feels “comfortably hard.”

Half Marathon Pace Training

Doing some of your running at half marathon pace is an excellent way to teach your body what race pace feels like. It is more advanced, so if you are training for your first half marathon, focus on the long run and the tempo run. A half marathon pace run is hard because you will be running five to eight miles at your race pace.

Like the tempo run, the half marathon pace run can be broken into two or three segments, especially when you first introduce it to your half marathon training. After a two mile warm up, run the next two to three miles at your half marathon pace. Recover for two minutes at an easy pace, then repeat. Cool down for one or two miles.

An even more challenging format is to warm up for two miles, run the next four to eight at half marathon pace, then cool down for one or two miles.

Finally, another great way to get some half marathon pace training is to insert three miles at race pace in the middle of your long run. This will teach you to run strong on tired legs, an important aspect of half marathon training.

Pick one half marathon pace run and do it at least every other week. Once a week is fine, but be sure to take a recovery day or rest day following the workout.

The Long Run

I left it for last, but the long run is the most important key to your half marathon training. Running 13.1 miles is a long way so building up your mileage is vital to success in the half marathon.

How long is a long run in half marathon training? A lot depends on your experience. If you are running your first half marathon, aim for at least one or two long runs of 11 to 13 miles. More experienced runners, and runners who are aiming to set a personal record (PR), might want to add runs of 15, or even more.

When planning your long runs, know the race course for which you are training. Road race training should be mostly on the road. If your race has a lot of uphill or downhills, or has rolling hills, try to find a route that will simulate that. This will help your body adapt to race conditions.

Remember that long runs break your body down, so recovering afterward is important. Do a long run once a week. The day after a long run should be a shorter, slower run, or take the day completely off. Complete your last long run about two weeks before your race, taking the last 14 days to taper and rest your body so that you will be prepared to give it your all on race day.

Whether it’s your first or your fiftieth race, these keys to half marathon training will prepare you to run your best half marathon, whatever your goal.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

If you’ve ever spoken to a former runner about running, they will usually tell you that they “had” to stop because of their knees, or their back, or their feet, or…

In other words, they had to stop running, but not because they didn’t want to run anymore. In fact, most former runners really miss our sport and wish that they’d never had to stop. No, it seems that most of these ex-runners stopped running because their injuries finally caught up with them. And that should be a lesson about why you should prepare when you’re young to keep running when you’re old.

It is true that injuries have a way of catching up with us. And, unfortunately, many runners spend a lot of time injured. So what exactly can a younger runner do to allow themselves to keep running throughout their life? Here are a few tips.

Prepare When You’re Young to Keep Running When You’re Old

Periodize your training

One of the most important things you can do to increase your running longevity is to periodize your training. In its most basic form that means you shouldn’t be training at high mileage and intensity all the time.

Race training plans are designed on a curve, with lower-level mileage to start, building a base of mileage, then adding intensity through some kind of speed work. You peak for your race, then spend time recovering before starting the buildup over again.

Even if you don’t race, think of your training as along that curve. Gradually build up your miles, add some intensity, then take time to recover. I know runners who will run the same amount of mileage, frequently on the same roads, day after day, year after year. Switching things up, taking that recovery time, will refresh your body and your mind.

Want to learn more? Here’s an in-depth article about periodization.  Another option is to hire a coach, who will help you create a periodized running plan whether or not your goal is to race.

Cross Train

Yes, I know. Runners love to run. But changing it up once or twice a week, especially with a non-impact sport like cycling or swimming, gives your body a break and works your muscles differently while helping to keep your endurance and aerobic base.

Listen to your body

You’ve heard this from me before. If you want to avoid injury and keep running until you’re old, you absolutely have to listen to your body and stop allowing those annoying aches to become all-out pains and injuries.

Ask yourself this right now. What is better? Taking a few days off because your knee hurts a little or having to stop running for months because you’ve damaged your hip because of the limp caused by running with that sore knee? Is it better to miss a marathon or miss out on years of doing something that you love?

Shoes

Yes, shoes do matter. Take the time to get fitted properly, then make sure that the shoes you chose not only fit right but feel good when you run. The right shoe should not need a breaking-in period. If you feel that the shoe is not the right one for you, take it back. Most running stores have a return policy that will allow you to return a shoe within a certain period of time.

And don’t assume that the new model of your old shoe will work the same. Manufacturers, in the hope of ever improving their shoes, make changes that may or may not work for you.

It’s a good idea to have at least two pairs of running shoes that you can alternate, giving the other shoe time to “recover” and dry out. Many runners keep a shoe for each type of workout too. A sturdier model for long runs, a lighter shoe for speed, a trail shoe for off-road runs.

Finally, track the mileage on your shoes. Running shoes generally have a life span of 300-500 miles, depending on the weight of the runner and other factors. Replace your shoes when they are getting near these markers.

Recovery

While this is covered under periodization, I want to give special emphasis to recovery, both after a tough workout or after a race. Believe it or not, taking recovery time is the most important aspect of your training. This is when you get stronger.

Recovery means more than just taking a day off. It means refueling and rehydrating, plus body care like stretching and foam rolling. All are important to help you keep running forever.

Strength Train

Running is a wonderful way to get and stay fit, but it does not strengthen your upper body or core, and indeed requires core strength and creates imbalances in your lower body without strength training to balance it out.

Find a strength training program that you enjoy and stick with it two or three times a week. Here’s one of my favorites. In just 30 minutes it will target your major muscle groups and your core to help you stay strong and prevent injuries.

Prehab Over Rehab

In addition to regular, running-oriented strength training, be sure to add what many runners call prehab to your program. Prehab exercises are similar to the rehab exercises that runners are assigned to do after an injury. They help balance out your muscles, increase mobility, and, best of all, decrease your risk of injury.

My co-host Lisa, who is a runner and running coach, wrote a great post about Prehab Over Rehab. And last week I shared some prehab exercises that will help strengthen and stretch your Hip Flexors. 

Maintain a healthy weight

Carrying extra weight puts pressure on your bones, joints, ligaments, heart, and more. Being underweight also has many drawbacks, including stress on your heart and the potential risk of the female athlete triad. Maintaining a healthy weight will help you avoid these risks. Your doctor can help you determine your healthy weight.

Fuel for the long haul

Treat your body like a finely tuned Ferrari and it will take care of you! That means giving your body the best fuel possible for the long haul. Eat wholesome food, avoid processed and fast food, and eat enough but not too much to fuel your energy needs.

Get off the roads

If you put in a lot of miles on the sidewalk or asphalt, you are creating more impact on your body, which can take its toll over the years. Additionally, most streets are cambered, which can create an effect similar to running with legs that are unequal in length.

Occasionally running offroad, whether it is trails, grass, cinders, or other softer surface, has many benefits, including improving proprioception and reducing impact.

Remember that all surfaces have their benefits as well as drawbacks. While asphalt may be harder, trails may have hazards that are easier to trip over. And if you’re training for a road race you should be doing most of your running on the road.

Do you have plans to keep on running until you’re old? What tools or methods do you use to stay young?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

That is a convoluted way of saying that not all of these tips may apply to all runners. So read it through, take what you like, and use it. And maybe share with another runner.

Improve Your Running with these Easy Tips

First, a note on the word “Easy.” When I say easy it may make you think that it’s easy to achieve what I’m talking about running better, faster, longer, etc. Sorry, running isn’t always easy, and sometimes it can be hard when you want to improve your running. Basically, these tips are easy to understand and implement. The actual training will be a little harder.

If you’re a beginner start with a Walk/Run program.

Seriously, it’s the best way to build up your running capacity.

Get fitted for the shoes that are the best for you.

Forget about trends. Head to your LRS (local running store) and get fitted.

Build an endurance base before you start training for longer races.

Your body will thank you if you gradually add more mileage to your program before you begin the actual race training.

Hill training is speedwork in disguise.

Frank Shorter said it first and he was right.

Tempo runs are key to running a faster marathon or half marathon.

Tempo runs (or lactate threshold runs) help you go faster for a longer period of time. So…

If you want to run faster you need to run faster.

That just means you need to add some speed training to your program, not that you should run faster all the time.

Add speed training to your program once or twice a week.

There you go. More than that equals diminishing returns, potential over-training, and possible injury.

Aside from your speed training, most of your running should be done at an easy pace.

’nuff said.

Rest time is an important part of your training plan.

Actually, it may be the most important part of your training plan. Recovery time is when you get stronger.

Periodize your training for the best results.

You should not be training hard all the time.

Taking an extra day off is not a crime.

Honestly, if you’re extra tired, sore, or just need a break, taking an extra day off may be the best thing you can do.

Pay attention to the small injuries.

Before they become big ones.

Treat yourself like an athlete.

You deserve the best training and recovery because you are an athlete.

Food is fuel.

For the best results, your body needs the best fuel.

Hydrate before, during, and after your runs.

Staying hydrated is one of the most important things you can do for your health and your running.

Don’t try anything new on race day.

Your training has been a dress rehearsal for race day.

Visualize success.

Whatever your running goals are, visualize what it will take and how it feels to get there.

Cross-train occasionally.

Running is awesome, but it is a repetitive movement that can cause muscle imbalance. Complement it with another form of fitness, like biking or swimming.

Strength train regularly.

A regular strength training program will also help keep your body in balance.

Find your running tribe.

Joining a running group or club is fun and helpful.

Hire a coach.

A professional coach already knows all of these things and will make sure that they are part of your running program.

You don’t have to race to be a good runner.

While many runners love to race, just as many love not racing. Running can be moving meditation for some, straight out exercise for others, and therapy for still others.

You don’t have to be fast to call yourself a runner.

Ask the Penguin. If you run you’re a runner.

Run with a buddy.

Motivation, accountability, and fun, all in one running package!

Find a training plan. And follow it.

Whether you hire a coach, create your own, or find one in a book or on the internet, find a plan and stick to it.

Don’t run two hard workouts in a row.

Hard = Interval training, tempo runs, hill training, long runs. Take an easy or rest day in between.

Create a race day plan.

Plan your nutrition, hydration, mile by mile pace. It doesn’t always work out as planned, but you have a better chance with a plan in place.

Taper leading up to the race.

Reduce your mileage and intensity leading up to your race. Longer race = longer taper.

Dress for success.

In addition to the right shoes, wearing running-specific clothing, compression socks, and other performance wear can improve your running.

Take care of your body.

Stretching, foam rolling and resting will help your recovery, which will improve your running.

Spring for a massage or assisted stretch.

Massage and fascial stretch therapy can work out sore muscles and increase blood flow.

Work on your mobility

Spend time with your foam roller, massage gun, and mobility training.

Find a purpose.

Need a little motivation and inspiration? Many runners love to support a charity or cause and either raise money or awareness.

Try a relay.

Joining a relay team for an event like Ragnar is challenging and fun.

Remember that some days are harder than others.

Yes, it’s true. As much as we love running, sometimes we have bad runs.

Fortunately, there are more good runs.

And then there are those days that everything just feels and works right! Savor them!

It’s your run.

Your run is yours to enjoy. To improve or not. To race or not. Enjoy it, embrace it. You are a runner.

I hope that you may have found a gem or two among all these tips. If so, I hope you’ll share with other runners.

When you think about improving your run what do you mean? Do you have more tips?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Generally speaking, a running injury doesn’t just happen. Yes, runners will occasionally get an acute injury like a pulled muscle or torn ligament (or a cracked patella like that time I fell on a rock), but as a general rule, most running injuries are chronic, achieved, if you’d like to call it that, by doing certain avoidable things. And since most of us would rather not have a running injury, the following are examples of things you probably don’t want to do.

Don’t Take Time to Rest and Recover

Face it. We are not machines. Our bodies need to have appropriate rest in order to accomplish everything that we have planned for them. Remember, that it is not your actual training bouts in which you become stronger. It is during your period of rest and recovery that the small muscle tears you cause through your hard training repair themselves and adapt to a higher load. That is why more isn’t always better.

Solution: Avoid doing two hard workouts in a row. Give yourself an easier day in between. After a race, let your body recover before training hard again. Depending on the race distance, this can be from several days to several weeks.

Run in the wrong (or too old) shoe

We are all biomechanically different. What works for one runner may not work for the next. If you’re wearing a shoe that doesn’t feel good or leaves you with aches and pains, chances are it’s not the right one for you.

Solution: Get an assessment from a running shoe professional. They should take a look at your old shoes, ask you questions about your running, and give you a chance to run a little in a few shoes. Remember, though, they are not foolproof. It may take a little experimenting, but finding a shoe that fits right and feels comfortable can help reduce your chance of injury. And remember, shoes don’t last forever. After about 300-500 miles, or if you start to feel a little achy in the knees or feet, it’s time to replace them. Another good shoe idea is to have at least two pairs and alternate, using different shoes for different types of runs. A sturdier, cushioned shoe for longer runs, a lighter shoe for speedwork or racing, are examples of what to think about when purchasing new shoes.

Assume that small injuries will just get better

This may be the number one cause of an injury that will force you to stop running altogether for a while. Don’t ignore small pains, especially in your hips, back, or knees. If you choose to run through that little twinge, you may just develop a full-blown chronic injury that will take weeks if not months from which to recover.

Solution: Take an extra day or two off if you are feeling pain or even discomfort when you run. If a week goes by and you don’t see improvement, it may be time to see a sports medicine doctor or physical therapist.

Don’t strength train

Strength training corrects the muscle imbalances caused by running and strengthens your core to improve your posture. Think of it as pre-hab.

Solution: At least twice a week complete a strength training program that will work the muscles in your entire body. You can use weights, do yoga, Pilates, or some other type of program, but it should strengthen all your major muscle groups and include core and flexibility training. Here’s a workout designed specifically for runners! Runners should pay special attention to strengthening and activating their glutes. as well as the upper back and shoulders. Short on time? Here’s a quick workout that is designed especially for runners!

Don’t get enough sleep

It cannot be emphasized enough how important getting enough sleep is. Sleep is when our muscles regenerate and repair all the damage that is done, coming back stronger than before. Not to mention the other benefits of sleep, including curbing inflammation, keeping your brain clear and creative, sharpening your attention and memory, lowering stress, and improving mood. And yes, naps count as sleep, though most of us need 7-9 hours of uninterrupted sleep to allow us to get into our phases of deep and REM sleep that are so important.

Solution: It’s easy to say just go to bed earlier, but that isn’t always as easy as it sounds. Start the relaxation process earlier in the evening, eat early enough to digest most your food before bedtime, and head to bed ready to sleep.

Skip the stretching/body care

Running tightens up your muscles and joints, particularly through your hips, hamstrings, and calves. Not addressing these issues can potentially lead to injury.

Solution: Learn the Core Four, a pain-free form of stretching that focuses on the joints and fascia as well as the muscles, then add these hamstring and glute stretches which are based on the same principles. You can also try these tips for upgrading your post-run stretching routine. Stretching should never hurt. Investigate other solutions that can increase mobility, including massage, foam rolling, and fascial stretch therapy. Try these tips for improving your ankle and hip mobility which will help you run better as well as prevent injury.

Run with bad form

While correcting running form can be a controversial subject, there are certain things that most experts agree will help streamline your run and put less stress on your back, knees, and hips. If you hunch up or lean forward while your run, scuff your feet, or overstride, you may be more likely to suffer a running injury.

Solution:  While too complex to go into properly in this space, there are a few things that can help your running form. Run with good posture, with no arch in your back and your head directly over your shoulders. Use your arms efficiently. They should swing forward and back and preferably not cross in front. This causes rotation in the shoulders and torso and can compromise core stability. Consciously try to land more lightly, with your feet parallel, and push off from the balls of your feet. Avoid overstriding. There are drills that can help you accomplish these things. Here are more tips for improving your running form.

Do too much too soon

New runners frequently get injured because they start running too many miles too quickly. It’s natural to want quick results, so if a little is good, more must be better, right?

Solution:  Build mileage slowly. If you’re just starting to run, begin with a run/walk program, and gradually increase the run portion. Here are 14 useful things to know when you start running.

Don’t eat properly

Food is fuel. If you’re not getting enough, or if you are fueling your body with junk, you will not be able to perform at your optimal level.

Solution: Eat a well-balanced diet with plenty of fresh, whole food, including healthy fats, lean protein, whole grains, and fresh fruits and vegetables. Stay away from fast and processed food as much as possible.

Ignore your body’s signals

Your body will tell you if it needs extra rest. You just need to pay attention to what it’s saying.  If you find that you are consistently tired, have come to a plateau in your training, or exhibit other signs of overtraining, you may need to take a little extra rest time.

Solution: An extra day off here or there is not going to hurt your training. In fact, it just may bring it to the next level.

What do you do (or avoid doing) to stay injury-free?

And Now It’s Time for the Runners Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

29 Things You Should Do the Night Before Your Big Race

I admit it, this is a big list. You probably don’t need to do everything on it. But, just as a packing list helps you prepare for vacation (or racecation!), or a grocery list helps you on your shopping trip, this list can help you remember the important things you should do the night before your big race so you don’t have an “oh my gosh, I forgot…” moment the next morning. So in no particular order, here are 29 things you should do the night before your big race.

Side note: You may know that Alan is a race announcer. I can’t tell you how many times runners approach him and request that he ask the crowd if they have a variety of things from socks to shoes, or even helmets or goggles if he’s announcing a triathlon. 

1. Drink up.

Stay hydrated, especially for longer distance races like the marathon or half marathon.

2. Eat normally.

This can be difficult if you’re on the road, but try to eat as close to your normal diet as possible.

3. Go to bed at your regular time.

Yes, you may be excited and nervous, but you probably have to get up early so get to bed on time.

4. Get your outfit lined up…

So you won’t be fumbling around in the morning.

5. And photographed.

Don’t forget to post your “Flat Runner” on Instagram!

6. Visualize success.

Take the time to review your race in your head, how great you will feel, and how well you will run.

7. Take it easy…

Now is not the time for a tough workout or to explore a new city.

8. …But keep moving.

It’s also not the time to just completely sit on your butt.

9. Roll it out.

Spend a little quality time with your foam roller before bed, but keep it short and sweet. If you’ve never foam rolled, now is not the time to start.

10. Pack your race bag…

Have your warmups and post-race clothing ready to go.

11. Including your recovery gear.

Your recovery kit should include massage or lacrosse balls, comfy shoes, sunscreen, post-race hydration, and fuel.

12. Review your race day plan.

You’ve got one, right? If not, here’s what to plan ahead for both the marathon and half marathon.

13. Check your logistics for the next morning.

Check everything from where you’re meeting your friends, directions to the race start, and parking (including any fees if necessary).

14. Attach your chip and bib.

Do this the night before so you don’t forget in the morning.

15. Limit (or skip) alcohol consumption.

Alcohol is very dehydrating, plus a hangover doesn’t equal a great performance the next day.

16. Take some time to unwind before bed.

Chances are you’re a bit nervous or tense, so wind down before bed by meditating or reading a little to help yourself relax.

17. Check your alarm.

It would be a huge bummer to train so hard for a race then oversleep in the morning!

18. Pack your headphones.

If you listen to music when you run be sure to pack (and charge) your headphones the night before.

19. Charge your phone/camera/music player.

Um, yes. We all know this, but we still sometimes forget.

20. Fill any hydration bottles you plan on bringing.

Whether you carry your own during the race or sip on water or electrolytes beforehand, have your bottles filled and ready to go the night before.

21. Prepare your race fuel.

Prepare and pack whatever you plan to eat before and during the race.

22. Charge your race watch.

Make sure to get a full charge on your GPS watch, especially for longer distance races.

23. Take one last look at the final instructions.

Just in case you (or I) missed something.

Big Race Advice from Instagram

Of course, I had to do a little crowdsourcing on Instagram and asked my followers for their best advice.

 

“Marriage is not a noun; it’s a verb. It isn’t something you get. It’s something you do. It’s the way you love your partner every day.” ~ Barbara De Angelis • • @alantwoodruff and I were marriaging, er, running this morning. A quick 5 miles before work is even better with your favorite running partner. • • Question: Tomorrow on the #RunningCoachesCorner we’ll be talking about important things to do the night before your big race. I’d love if you’d leave your best tip in the comments! If I use it I’ll link back! And don’t forget to link up your running related posts!

A post shared by Debbie Woodruff (@coachdebbieruns) on Mar 20, 2018 at 11:16am PDT

And of course, they had great advice to share:

24. Anna @ pipersrun Night before a  big race….charge my Garmin beside bed or near car keys…so you don’t leave without it or uncharged.

25. Lisa @ milebymile The night before a big race I like to eat my usual prerun meal, nothing new even if I’m traveling! And drink lots of water.

26. Deb @ debrunsfit Pre-race tips: make sure everything is charged, put everything together in one place, leave notes taped to the door you’ll be leaving through reminding you of anything else you don’t want to forget.

27. Kendall @ kpokorski7 The night before a big race I like to look over the course again on Mapquest and mentally go over my race plan; I like to visualize myself finishing strong! I also like briefly look at all the training I have done leading up to the race, which gives me confidence! I try to just relax and put myself in a positive headspace!

28. Toni @ runninglovingliving The night before a race I relax with one glass of wine, helps my pre-race nerves

29. Kimberly @ runningonthefly My tip… I lay everything out in “flat runner” form so it’s ready & waiting

Here’s your free printable Race Checklist: Things You Should Do the Night Before Your Big Race!

So my fellow runners and racers. What is your best tip for what you should be doing the night before your big race?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

This post contains affiliate links.

It can be difficult for a dedicated runner to take a few days off after a marathon. Whether it is because of a fear of losing fitness, wanting to capitalize on a great race and fitness level, or a need to avenge a poor performance, runners frequently skimp on their recovery period, which can lead to injury and future poor performance.

There are differing opinions on post-marathon rest and how long it takes to fully recover. Some experts suggest one day rest for every mile of the marathon, meaning no hard running or racing for 26 days. Others say that is too much, and that two or three weeks is enough for most runners to recover. One suggestion is to approach recovery like a reverse taper. As you reduced mileage during the last three weeks before the marathon, now you can gradually add the mileage and intensity back into your training program.

6 Tips for Marathon Recovery

One thing every expert does agree on is that your body needs time to recover after a marathon. Here are some tips that can help you give your body the time to rest, refuel, and recover.

1. Marathon Recovery starts immediately after you cross the finish line

The moment you finish your marathon, you will be in recovery mode. Much of this comes naturally: you’re thirsty so you drink; you’re hungry so you eat. Take advantage of the water and food offered at the finish line. It will probably be something high in carbohydrates, like bagels or bananas, which will serve your immediate needs. For some, it can be difficult to eat right after a marathon. Grab some of the available food and try to eat as soon as you can. A recovery drink, like Vega Performance Protein and Recovery, provides the proper ratio of protein to carbohydrates, plus other nutrients to help with recovery.

Depending on the weather, take steps to stay warm or cool down as soon as you finish the race. Most marathons provide Mylar blankets when the weather is cold, and at the 2014 Rock and Roll Marathon in San Diego finishers were handed iced towels because the weather was quite warm. In either case, try to get to your own clothes and change into something dry as soon as possible.

As soon as you can, get completely off your feet. Sit down, elevate your feet, relax, and think about the amazing thing that you just accomplished.

2. Take a few days completely off

Continue your recovery by taking two or three days completely off exercising. No cross-training, only light walking, and no running. During that time take care of any residual soreness or injuries with ice, gentle stretching, foam rolling, and (after the first day) heat. Many runners find the use of compression sock or sleeves (like Pro Compression socks or sleeves) to be helpful. They reportedly increase blood flow and lymph removal, which can speed recovery.

After my last marathon, I had great success with a combination of stretching, foam rolling with my Intelliroll (save 10% with the code COACHDEBBIE), and using my Theragun massage gun. I felt surprisingly good the day after the race, and even better the day after that (in spite of a four-hour drive home).

3. Eat for recovery

After a long hard effort like a marathon, your body needs to rebuild muscle and tissue that has broken down during the race. Make sure that your diet has a lot of carbohydrates like fruits and vegetables, and plenty of protein. The protein will help rebuild your muscle, while the antioxidants in the fruits and vegetables will help rebuild your immune system, something else that is compromised during a marathon run.

4. Get a massage or fascial stretch

A therapeutic massage aids marathon recovery by improving blood circulation and increasing the effectiveness of the circulatory system, which is responsible for oxygen transfer, nutrient delivery, and waste removal at a cellular level.  Improved recovery comes with the faster, more efficient operation of these processes. Massage can also decrease soreness and improve the healing of connective tissue.  Find a therapist that specializes in sports massage.

Fascial Stretch Therapy is assisted stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. FST also targets the entire joint and joint capsule, using traction to remove restrictions from movement and to stimulate lubrication. A therapist will gently pull and move the arms, legs, spine, and neck in a smooth motion through varying planes of movement. There is no pain, not even discomfort. Instead, the gentle movement is stimulating and relaxing at the same time. If you’re local or if you’d like a referral, check out Desert Stretch for more information.

5. Take it easy for two weeks.

After the first few days, gradually return to running, starting with a few miles about three or four days out from the marathon. If things still hurt, take another day or two off. Take a few days off each of the two weeks, slowly increasing the mileage. Keep the intensity low during this time. Your runs should be at an easy, conversational pace.

6. Add a little speed in week three.

If everything feels good, you can add a little more intensity in week three, while gradually increasing your mileage. By the end of the week, you should be fairly well recovered and, depending on your race plans, be ready to resume training.

These tips will help you to return to training at a level that will lead to maximum results for your next race. Just remember: Recovery is an essential part of your training program, and should be treated as such.

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Yeah, I feel your pain. Literally, sometimes.

Over the years I have tried to figure this out. At least figure out the timing, you know? I’ve done some research, practiced on my own body, and I think I’ve got the problem licked. Er, so to speak. Anyway, I have reduced my need to go during a race by a lot so I want to share with you what has helped me accomplish this. Here are 5 ways runners can avoid that “need to go” and have a better race.

5 Ways Runners Can Avoid that “Need to Go” and Have a Better Race

 1. Eat at least a couple of hours before race time.

Giving your body at least two hours or so to digest your pre-race meal can really help you have a better race. Take note during training what works for you, and how much time you need before running to have a bowel movement. Stick with this on race day.

2. Don’t try anything new on race day!

I’m talking about new food here! This can be tough if you’re on the road for your event but plan ahead so that you have food that you have used in training to eat before your race. This is probably not the time to have a fancy omelet at that new restaurant you’d like to try.

3. Time your coffee or tea.

Many of us enjoy our morning cup of coffee before running, and that’s fine. Caffeine and warm fluids though may speed the process of moving waste through our intestines, so make sure to time that cup to leave time to spare for a bowel movement before your race begins.

4. Limit higher fiber foods the day before the race.

Avoid high fiber foods and other food that cause you flatulence or loose stools the day before your race.

5. Use probiotics to help with regularity.

Probiotics are the “good” bacteria that exist naturally in cultured and fermented food, or in supplements. They offer many benefits including helping with regularity, which can help you avoid that need to go and help you have a better race.

In addition to improving regularity, probiotics have been shown to help with bloating, gas, and abdominal discomfort, as well as helping with constipation. Eating foods like yogurt, tempeh, sauerkraut, drinking kombucha, or taking a probiotic supplement are great ways to increase your intake of “good” bacteria and help naturally support your digestive balance and healthy gut flora.

Is the “need to go” an issue you struggle with? Have you found a solution that works for you?

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs

Your First Marathon: Tips for Training (and Completing) Your First 26.2

First Steps

Build a running base before you start training

Most beginner marathon plans are about 16 weeks long (sometimes 20), but you should have a decent running base of 18-20 miles per week before you start training. Here are some tips for building a running base.

Pick (and sign up for) a race 

Now that you know the time frame, select and sign up for your marathon! Before you pick it, think about location, course, and weather (both for training and the actual race). Is it hilly? Will it be hot and humid? Will you have to travel? All things to consider before you pull out your credit card and make that commitment.

Follow a training plan

A training plan is designed to take you safely and successfully to your race. Follow it as closely as possible, knowing though, that setbacks can happen. There are free, cookie-cutter programs available on the internet. Make sure to pick a plan that is designed for beginner marathoners (even if you’re a more experienced runner) and was created by a reputable coach. Or think about hiring your own coach to create a personalized training plan.

Don’t worry about your time

Most first-time marathoners just want to finish and that is a fine goal. A marathon is much more than twice as long as a half marathon, it is a whole other animal.

On the other hand…worry about your time…if you want

While your number one goal is to finish, that doesn’t mean you can’t have some type of a time goal. If you’re an experienced runner who has completed races of shorter distances, including the half marathon, you probably have an idea of what time you’d like to finish. Just don’t be disappointed if it doesn’t work out. A marathon is a journey and sometimes we get a little off track.

Your First Marathon Training

The long run is the most important

For your first marathon, gradually building your long run mileage is the most important aspect. If you think that might get boring here are some tips to keep it interesting.

Build your mileage throughout the week

As you build your long run mileage, you should also build your mid-week mileage. Your long run should be about 20-30% of your total weekly mileage, though that can vary as you build up to an 18-20 mile long run.

Try some hill workouts for strength

Whether your race route is hilly or not, hill workouts will make you stronger. Here are some great hill workouts.

Tempo workouts

Even if your goal is just to finish, tempo workouts improve your lactate threshold, which will help you run stronger during a long endurance event like a marathon. Here’s my favorite tempo workout.

Don’t increase your mileage too quickly

Adding mileage too quickly is a sure path to injury, so be sure to follow your plan and gradually increase your mileage.

Eat like an athlete

You might be surprised to hear that sometimes people gain weight when they train for a marathon. A combination of things, including burning a lot more calories, feeling hungry all the time, and the feeling that I earned this, can contribute to weight gain. Treat yourself like an athlete, fuel your body with good, clean food, and you’ll not only feel better you will train better.

Take your recovery seriously

Recovery is an important part of your first marathon training plan. In fact, it is when we get stronger, as our bodies recover from their hard efforts. Don’t skimp on it, and don’t worry if you occasionally feel like you need a little extra. Here are some tips to improve recovery during training.

Start with a pair (or two) of new shoes

You are likely to run 500 miles or so during your marathon training, so start with a new pair of shoes. A second pair is always a good idea. Alternating shoes makes both pairs last longer. Then think about buying a new pair a week or two before your race, giving yourself enough time for a few runs in them before your event.

Give yourself two or three weeks to taper

After months of hard training, you will need to gradually cut down your mileage and intensity in the last two or three weeks before your race. Here are some tips on the Art (and Some Science) of the Marathon Taper.

Plan a race or two during your training

Running a half marathon or 10-mile race is a great way to get an idea of how your training is going. It may also give you new marks for your tempo runs.

Your long runs are your practice runs

Throughout your training, your long runs are dress rehearsals for race day. There you will perfect your nutrition and hydration plans, make sure that your shoes feel good and fit properly, test out the clothing that you will wear on race day. They will also give you a chance to figure out your pre-race meals as well as your recovery plan. Here are some tips and tools for the long run.

Learn about Hydration and Nutrition

Over the course of your training, you will have the opportunity to try out and learn what nutrition and hydration methods work for you both before, during, and after your race. This includes your pre-run meal, gels or bars that you use on the run, electrolyte and carbohydrate drinks, and the best ways to refuel and rehydrate after your run.

Alternate hard days with easy or rest days

Avoid running two hard efforts back to back. Your body needs time to recover between tough workouts. Allow a rest day or an easy run in between.

Strength Train

Support your running with some strength training. This will help you improve your form, reduce the risk of injury, and run faster. Total body workouts don’t have to take a lot of time during marathon training to be beneficial. Here are the 5 Most Important Strength Exercises for Runners.

Long runs (and easy runs) should be slow

Running too fast on easy and long runs is a mistake that many runners make. Take it easy, run slow. For your first marathon, in particular, these runs should be completed at an easy, slow pace.

Staying Healthy

Expect to feel tired sometimes

In all honesty, marathon training is hard. You are putting a lot of stress on your body, spending a lot of time running, eating, living your goal of running a marathon. Expect to feel tired or even burnt out sometimes. Do make sure that you’re eating correctly, getting enough sleep, and following your recovery plan. If necessary, take an extra day off. That should help you get back on track.

Don’t ignore small injuries

Most big injuries, those that may sideline a runner, start out as small injuries that were ignored. Here are 10 Ways to Cause a Running Injury.

Take a cutback week every few weeks

Again, marathon training is hard (have I said this enough?). Cutting back a little every few weeks will give you a chance to recover and refresh. This should be written into your training program.

Take care of your body

With all the stress you’re putting on your body, make sure to take care of it. Stretching and foam rolling are important components of a good training program. An occasional massage or fascial stretch will also help you feel good, perform better, and reduce the chance of injury. Check out the Body First Video Series for tips on foam rolling plus this Interview with Dr. K about Foam Rolling for Runners.

Race Day

Nothing new on race day

The number one rule for race day is “nothing new!” That means don’t wear that cute outfit you bought at the expo, don’t use the gels or carbo drink they hand out on the course (unless you practiced with them during training) or anything else that you haven’t tried before race day. Here are 5 Race Day Rules to Help You Reach Your Goal.

Prepare for race day the night before

Lay out your outfit (and take a “flat runner” photo!), get your gear ready, and basically be ready to walk out the door as soon as you’re dressed. Here are 29 Things You Should Do the Night Before Your Big Race. It includes a checklist!

Start slow

It is so easy to get caught up in the excitement and run much faster than planned your first mile or two. Whoa! Slow down, start slow, and save your energy for later in the race.

Trust your training on race day

Yes, it will be hard. You will have moments when you wonder if you can do it. But trust in your training. Remember those tough runs. Yes, you can do this!

Have fun

Whatever you do, don’t forget to have some fun. Connect with your fellow runners, thank the volunteers, just enjoy the experience, no matter how hard it is. Because once you finish, you will be a marathoner! Your friends and family will be so proud and all your co-workers will say things like, “I can’t even drive 26 miles!”

Wear that medal proudly

Yes, you earned that medal. Wear it all day. Bring it to work. Post a photo on Instagram (#MedalMonday)! You earned the right!

Review and recap

Whether or not you’re a blogger, recapping your experience will not only let you enjoy your success all over again, it will help you figure out your mistakes and what you can do to improve things for your next marathon. Because the odds say there will be a next marathon.

Final Tip

Hire a coach

When you hire a coach, you place most of the thinking in their hands. Your coach will create your plan, make sure that you’re ready to start training, keep an eye out for potential injury, ensure that you take your recovery as needed, and much more. You will just have to do the work! Learn more about Coach Debbie Runs coaching!

Okay, so if you took the time to count, you know that there are actually about 30 tips. But you have to admit that 26. 2 tips sounds better!

And Now It’s Time for the Runners’ Roundup!

Weekly Linkups

My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!

Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco

- Running tips, workouts, plant based recipes for a healthy life - Coach Debbie Runs