Thank you so much for your comments regarding my last run. I’m feeling a little better today and hope to do a fairly long run before I scale down my mileage for the race Sunday.
Now, a running post in spirit of my half marathon this Sunday:
Lots of sites put out really great running tips, sites such as Runners World and Cool Running.
But maybe you’re like me, a novice runner with some handicaps and some big goals. I’ve made most of the great tips already available work into my training, but along the way I’ve also come up with a few of my own. I’d like to call these my Real Life Running Tips:
1. Make a schedule work for you. Everyone knows your long runs should be on the weekends, but weekends just wouldn’t work for me. Through trial and error I discovered Mondays are best for my long runs after a relaxing weekend and plenty of food in my belly.
2. Indoors or outdoors, it is still training. Most runners hate long runs on the treadmill. I actually prefer the treadmill for the distraction of the TV and the continuous speed control. Test different environments out to determine what suits you best. (At some point make sure to train in an environment like where your race will take place.)
3. Foam roll! My personal trainer was the first to tell me about foam rolling. She insisted I foam roll on a regular basis to protect my already-weak knees when I run. Holy cow does it work. If I foam roll, I don’t cramp up and my knees stay strong. If I don’t foam roll, it gets bad! (Info on foam rolling for runners)
4. Monitor how your belly affects your legs. Play with your nutrition to see what foods allow you to run your best. I’m best if I have a solid meal 1.5 hours before I run. Any sort of ‘fake’ food or too much sugar will ruin a run.
5. Breathe. My exercise-induced asthma made my runs really difficult. When I used my inhaler I could breathe better, but I got a headache and my stomach would start to hurt. If you have trouble breathing at first (feeling like you will die if you run one more second…), work through it. Stop when you have to stop to avoid hurting yourself, but do keep working at it. Eventually my breathing has gotten so much better.
Basically my tips boil down to find out what works best for you. Time of day, foods for fuel, location, music/no music/TV… test it out and determine what works. You can do it!
* Here are 100 pretty great running tips- useful for 5K-ers and marathoners alike!
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Great real running tips! I’m not that intune with my body, probably because I never had to train for a real race (a 5K doesn’t count) but I do know I can’t run (or workout) without a snack about 1 hour before. Nothing too heavy but enough to fuel me
I need to look into foam rolling! I’ve seen it around… maybe it’s time to check it out.
Thanks for those awesome tips!! I a reading up on foam rolling now. I’m glad you’re feeling better
good to know i’m not the only one that can actually prefer training indoors. My wife will run (well last week it was 20 miles) on the treadmill all the time, including her long runs. I like it during football season. but she gets too distracted by things outside and can’t take the hills we have around town here.
great tips for sure
I just caught up on your last post. I have had that happen to me before and I know how much it stinks (wow um…seriously, no pun intended – I should have chosen words more carefully, sorry). But I’m definitely glad that you’re feeling better and I’m rooting for you on Sunday. I’ll send nothing but good vibes your way, and it looks like you’ve got some great tips – I have no doubt you’ll rock it!
I absolutely love your site. After I learn how to surf, a 5K is on the menu. I will definitely try the “foam rolling”. Thanks for the great tips.
I also have the athletic educed asthma, and It helps me to pace my breathing with my running. I also breath in through the nose to make sure I’m breathing properly. – Fitness Surfer
These are GREAT tips! Thanks:)
Definitely a great post! Thanks for such great tips and such!
Great tips, and I’m so glad you are feeling better.
Good luck on your race. I can’t wait to hear about it.
great tips!
That’s awesome! Good luck with your run! : )
Maybe he’d eat wild since it looks kinda white? lol. My husband got me hooked on rice, he absolutely loves it. We recently tried wheat berry rice and it was really good! Another favorite of ours is pearled barley, and of course wild.
Though I’ve never been much a runner (though I can’t say I’ve ever pursued it or tried … i’ve just always thought i’d be “bad” at it, but have envied those that are so good at it! haha) … anyways, though I’ve never been much of a runner, I enjoyed reading your running tips, it makes me want to go run!
ALMOST runner? Plz, you are so legit. Thanks for the foam roll link. I have one that I never use because it hurts my IT band – but it hurts so good!
Great tips! Amen about too much sugar ruining a run. I am learning that food has to be fuel, otherwise running isn’t very fun.
And with the exercise-induced asthma, I totally know what you mean. I have to really focus on doing a good warm-up, really concentrating on getting in good, deep breaths before I get into my run.
This is great, Ashley. Thank you for thinking of me! Your blog is a big source of inspiration for me in general. These are some great tips.
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Hi Ashley! I am a new runner, and it looks like we might be about the same speed – I just ran my first 5k and came in around 32:00. It is great to see how much you've done and how far you've come! I'm writing because I also have asthma, and I'd be interested to know how you've handled your asthma + running? Do you usually run with your inhaler?
-Jul
i just stumbled upon your blog, and was also curious about how you tackled your asthma when running. i'm having such a hard time – i know by legs can run but my lungs fight against me. do you have any tips or breathing exercises that you did to get past it?
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