405 Gems of Running

Every runner is different. Every runner trains differently, thinks differently, and of course runs differently. However, in my passionate journey from a novice runner to a marathoner, and to a recent Triathlete I have come to realize that every runner goes through a similar grind before he/she finds her form. This post is a recollection of my journey, and the little gems of wisdom that I collected on my way!

1. Getting started: This is by far the hardest, and the most important, and hence features on the top of my list. An area where 50% of the potential runners fail! Getting off the couch and breaking through the inertia is a humongous task indeed. This habit of being inactive has to be broken with yet another habit. Running has to become a habit; it has to get fed into the habit loop - Cue, Routine, Reward. I have seen the habit loop and goal setting work well together. If you know that you want to run, and make it a habit, register for a short distance race to begin with. The race should be timed such that it gives you enough time to train but does not give you too much time to slack. To make the habit loop work, identify a cue that will trigger the thought and feeling to run, then get on to it immediately. The reward would vary between people; the adrenaline rush has been my reward until today, which is probably why this passion has become an addiction! Create your habit loop and set your goal, and kick start your running habit.

 

 

 

 

2.201. Technique & Form: Technique and form is the key for performance. It would be unfair to just give this concept ‘one’ point. I would award it 200 points, for this is the fundamental of running. The stride length, toe/heel landing, hip flexing, and keeping the form are some crucial things to look out for. Keeping the spine firm and not slouching helps with the form a great deal. One thing that a lot of amateur runners forget is to keep the core tight while running; this fuels the running and also protects the back from injury. Focus on the technique and form, have it accessed, and remember to keep working on it.

202. Core strength: Work on your “Core”. The name speaks for itself- “Core” is the core of Running. Develop it, and strengthen it for it to support the running. Core stability or abdominal stability equals no movement of the spine. Workouts such as abdominal crunches, planks, side planks, squats, etc., should be included in your daily workout plan. These along with various floor exercises have helped me build a strong, stable core, which I carefully focus on every single time I run. Having an efficient core can take you a very long way (distance) literally. A little reward pointer here- can make you look sexy!  

 

 

 

 

 

203-302. Breathe: Of course we all breathe to live. If you are wondering what is the big deal about breathing, and why have I rewarded it a whole 100 points, try to sprint through a mile at a 400m sprint pace. The world record holder for the fastest marathon averages a 4:42 minute mile. I am positive he got there with a lot of training and pacing. Physical activity increases your body’s energy requirements. Oxygen from breathing breaks down glucose to generate energy, and carbon dioxide which needs to be exhaled, and hence the breathing rate and heart race increases while exercising. Or to put it simple- breathing right helps one pace themselves better; focusing on it makes you highly self aware of your complete system. To be able to run longer distances, it is key to not lose breath and gasp. Breathing heavily and having a high heart rate through the run is not ideal for endurance training.

303-352. Stretches: Stretch for a good 10 to 15 minutes before and after the run. The stretches before the run will help ease the muscles, and warm you up for the run. It can also be used as a signal that you give your body that the miles are coming up soon. A whole body stretch routine from head to feet has been more beneficial than just focusing on hip and below. Cool down after the run and let your heart rate reach its normal. Spend another 15 minutes stretching and relaxing the muscles. This does go a long way with preventing injuries and tightness. I am a fan of the medicine ball and foam roller; give it a shot if you are looking for some deep release.

 

 

 

 

353. Stamina: If I had a nickel for every time I hear someone say “You have good stamina, no wonder you run”, I would be rich. Its quite the opposite, as you build up stamina, you tend to run faster, better, and stronger. Having good stamina through other physical activity from the past is a boon. But for most people who are just starting out, they do not possess this; they acquire it through training. Stamina is a gem you build up slowly and steadily, and treasure it. Let me tell you something, it is easy to lose the stamina you have built if you are being inactive, but also it comes back to you at an exponential rate once you get back to being active.

354. Cross training: I realized the awesomeness of this only after unintentionally giving it a passing chance. While training for my first half marathon, I began biking every morning before work. I did this hoping to lose some extra pounds, which I did, and also earned a mileage at running. My speed improved, and I could run longer with lesser effort. Recently I added swimming and biking to my workout regime, and the impact it has had on my running is well worth all the effort I put into training.

 

 

 

 

 

 

355-404.Recovering from Injuries: I will give this an easy 50 points. It can only crimple you temporarily or even permanently in some cases; it cannot dampen your spirits. Spend time understanding your body. There are some things that can be cured with stretching and massaging. Do not let an injury get the better of you, consult a doctor when you think it is not something you can solve. Some simple things to know will be to use cold for the joints and heat for the muscles immediately after an injury. Lookout for permanent solutions instead of quick fixes, kinda true for life too! We all tend to injure ourselves closer to an upcoming race and it is always hard to let go of a race. In the past when I have been in such dilemmas I always chose to run with the injuries and now with a little more experience I wouldn’t agree with my previous decisions. Prioritize, and choose the battles you want to fight. You do not want to injure yourself, and get to a place where you are never again able to run. Focus on healing and the races will come along later.

405.Gear: The general lookout about quality appropriate gears is that it is a luxury and not a fundamental necessity when you are just starting out to run. I do not suggest loading up your wardrobe with running jerseys, and fitness trackers on day 1. But as you begin to run, investing in comfortable fitted shoes, jerseys, shorts, and even socks that absorb better and are cushioned. These apparels will turn into your besties in the run. Leg and arm warmers are my ‘go to’ options when the temperatures are not very favorable. As you move on to running longer distances, adapting to running with a hydration belt becomes a survival technique. Do not view these as money being spent, view it as money well invested. The return on your investment is totally dependent on you!  

Get up, run and discover your own gems of running and do share them with me to help me get better at my passion. Let us conquer the road together.

Know What Makes "You" and Breaks "You"

I am a physically, intellectually self-sufficient individual who is emotionally needy. Don’t judge me as yet… I never said I was modest! I am very proud of my little achievements, and the faith I have in myself. My rigid conviction and perseverance are like a massive iceberg, and there has not been anything so far that has been able to break through it.

The utmost desire to achieve my goals and the strong will power that fuels these desires have helped me accomplish my little achievements, and kept me from not falling off the wagon. Nutrition and water can only help so much; it is the undying determination that will take you beyond your own imagination, and help push your body beyond limits. I am my own companion on the trail, but I would not be able to help myself, and keep myself motivated without the entities that push me, support me, and of course question me. They have not been mutually exclusive, and the fact that they coexisted is precisely what helped me.

People who have pushed me are like the thrust that propels a rocket, pushes it and takes it to a whole new world, getting it to explore new territories. These are the people who have encouraged me to adopt new challenges, and have reminded me time and again not to be complacent with my existing feats, and to aim for the stars. They did not preach, instead I learnt through their experiences. They have done the same in their own lives; may not be running in particular, but in activities that they are passionate about. Pushing the limits way too soon without steadily building up to it gets one crashing down faster. Who wants to be that rocket that did not enter space, and returned without accomplishing the great feat! This is exactly when the supporting pillars come into the picture.

My pillars have always stood by me, for me. They are the people who have believed in me always. They have had this immense belief in me, and my potential even when I have been pessimistic about the path ahead. It is almost like as if their support is married to my feelings, where they have promised to be true to me in sickness, and in health. They are my pillars of strength that I lean on to, who are my fuel that keep me running. I doubt if I would have been consistent at running as an exercise for it to nurture into a passion but for these amazing pillars of strength and support. I have learnt to appreciate my support system to this extent only because there exists a class of cynics.

They are almost the opposite of the pillars, but not quite completely. They have laughed at me when I first told them I was running a 10k. In hindsight, I think they visualized me rolling like a bag of potatoes, and could never imagine me run. I have had people tell me that I am in no way close to being able to run a marathon, and that I am not in a “race shape”. I do not judge them, because they have already done their part of judging me, and my body. It instilled the flame in me to do better every passing day. They are not the reason I run, but they are the reason I do not doubt myself, because yet again they do that job effectively. There are some cynics who have converted to being neutral, and I am positive it is just that they do not voice their negativity anymore, fearing defeat at the end of the road.

The classification does not end there. There will always be entities that cannot be classified. There are people out there who watch your progress, very quietly, happy for you, and are inspired in some little way by you. Thinking about these silent observers time and again has helped me calm down, pace myself better at things that I do, and at the track as well. A friend who never said anything about my running and my passion told me these words when I was upset about an injury, “I have never told you this, I respect you for what you do. I cannot do what you do, and it is amazing that you are so passionate.” It changed the way I started looking at the people who silently adore me for my little achievements and passion. These entities made me realize experience of any kind is a teacher for all! I believe it is also important to acknowledge that there are some people right next to you who are spirit dampers. Some aim to be one, and some unconsciously take up that role in your life. They are there for you, but in a very different way. They have been the hardest to identify personally. I have easily mistaken them for my support system, and when you do realize their true self, you tend to lose a part of your confidence. They are concerned for you and your progress, but make you feel bad, and pull you down when you are not in a good place. They doubt your abilities, make you weak and make you believe that you will not be able to achieve something because you have perceived them as your support system, and your mind is not able to differentiate amidst handling a crisis. It might take a while to identify the people who play that role in your life, but it is just as important as knowing your support system because these are the people who will break you when you are not in that happy peak.

To be good at what you do, skill is important but knowing what makes you and breaks you will take you that extra mile, and help you handle tough situations better. Your own mind plays all these different roles, and it is in turn nothing but a product of your own environment.

This is my ode all those people in my life who have pushed me to do better, supported me through my efforts to run, and keep up with races at the hardest of times. I would never forget to thank the ones who have questioned my capability and thought I could not do what I do today, they share a piece of my accomplishments as well.