Running - Making It an Ongoing Part of My Lifestyle

[Meg O'C]

Hi All,

I am a very sporadic runner - last year at this time I was up to 5-6 miles/day, 3-4 days/week and then I got married and started a new job and fell completely out of my routine. This is not the first time I've fallen out of my running routine. I've been going around and around for the past 7 years or so since I graduated from college, building up to a distance I'm proud of and then slipping into running inertia (because of an overwhelming new job, balancing grad school and work, the winter blahs or just no reason at all) until 10+ lbs have been packed on or I have an event I want to get in shape for such as my wedding last year. Now we are talking about starting a family but I know I want to lose some weight (that famous 10 pounds is back) and be in better shape before we start down that path.

So, here I go once again . . . just a few weeks ago I started running again. It will take me a while to get back up to my 5-6 miles/run (I'm at about 2.5 now) but I am loving it (melting away stress, challenging myself physically, eating better, drinking more water and, as always, kicking myself for slacking off for the past year).

To those of you who have truly made running a part of your ongoing lifestyle - how do you do it? What keeps you going year after year? What, do you find is the right number of times to run per week so that you can consistently see improvements (in speed and/or distance) but not burn out? DH and I occasionally bike along the canal path and I like to walk too, but what are your favorite other activities that help contribute to your overall fitness/strength?

DH is a runner but he is much faster than I am and he prefers to run indoors (asthma and the fact that we are up at 5:15 for work every morning and he usually is not home before 8 or 9 at night and it is usually dark by then). I prefer outdoor running and endurance to speed. He has offered to be my "coach." I am saying no way - there are many things he is good for, but this is something I want to coach myself on. We did recently buy our own treadmill which should help me come winter time because I hate the cold! How do you runners keep going through the winter months?

Thanks!

Meghan

[SusanT]

Not a current runner due to injuries, but what helped DH be a more consistent runner when he was just starting was running with a friend or a group.

If you know someone's waiting for you, you're less likely to skip the run and having company helps pass the time.

Good luck with your running!

[Gina O]

Hi Megan-

I cannot answer most of your questions because I have not been running that long, but can comment on one. The exercise I have found that seems to compliment my running thus far is working out on weight machines. I actually go to Curves for Women, it is fast paced, done in 30 minutes, and I always feel like I get a good overall workout. It has helped a lot with upper body toning.

I do have a question for you... you mention that you recently bought a treadmill. As winter is approaching, I am considering getting one and am interested to know which you chose and why. Thanks, Gina

[Kerri]

One thing that has helped me is to do excercise every day. I know it sometimes gets hard when you are busy, but to have that time that is scheduled every day makes it easier to get out there the next day. It really becomes a habit. Now, I do take 1 complete day off a week and 2 other days I so cross training and some weights. That leaves 4 days of running for me.

Motivation is one thing that I have struggled with lately, but I think racing and setting long term goals helps with that.

You asked about running in the cold, and I live in Dallas, so it really isn't a problem for me. If it ever gets below 60, I just put on a sweatshirt. Kiding! But really, unless it is icy, I just bundle up and go.

[KValley]

Meg, I am a very recent runner. I've approached it as I do other exercise- to cross-train, and as Kerri stated- to exercise every day. I am concerned about the pounding my joints take from running and general burn out by concentrating so much on one cardio exercise, so I run only 2-3 times a week. It's simply become part of my exercise repertoire, rather than the main event.

Strength training is very important to me- I lift weights 4x/week; I also hike at least once a week and kick box 2x a week when I am in town.

I also agree that having a race to train for and motivate oneself is crucial. I have noticed my running slacking off in the past few weeks BECAUSE I don't have a race in front of me. Time to get back on the web and search for the next 5K.

THanks for the inspiration!

Julie

[Natasha]

Cool Things about Running in Cold or Icky Weather

(no pun intended)

by Natasha

1. People stare at you in shocked admiration as you pass by. I've had complete strangers, including tough guys, tell me how awesome I am as I run through snow or puddles with a smile on my face.

2. You start off the run feeling chilly and by the end feel toasty warm.

3. (related to 2): Everyone else looks cold, wet and miserable; you feel the rain/snow falling off your running jacket and feel exhilarated.

4. Your conditioning improves while that of many of your running partners goes down in the winter - hence a competitive advantage come springtime! Whoo-hoo!

5. You know you can do anything (well, just about).

6. More holiday goodies for you, to fuel all that running and other activities!

7. A steaming mug of hot chocolate at the end *sigh*. Oh yeah, and those toasty warm slippers and a foot massage too.

8. You can always hit the treadmill occasionally, and shouldn't be ashamed to do so. It's a super training option for slippery days, or for a change. And it rocks for interval training!

9. You can sign up for a winter short run or a spring longer event to keep a goal well in mind. There are lots of fun New Year's Day and Valentine's Day events!

Does that help?

Happy running!

Natasha (who loves running in icky weather, provided that it's not too slippery. That's the one thing I try to be veeeery careful about. Please be careful too!)

[Meg O'C]

Thanks! As always, the CL BBers do not disappoint when it comes to support and encouragement! I appreciate all your input and I am definitely going to take advantage of some of your suggestions.

My company is sponsoring employees, friends and family for the Race for the Cure which will take place in my area in late October. I think I will also try to sign up for other runs around Thanksgiving and New Years Day, etc. to keep me going through the winter -- and Natasha, I think I am going to need to laminate your awesome "cold and icky" suggestions and display it prominently in several places! That is so great - I especially like the thought of not feeling guilty about enjoying all those holiday cookies and other goodies!!

Gina - we bought a PaseMaster Pro Plus II. My husband researched treadmills on the Internet and he picked this one because Runner's World rated it a best buy for high-end home treadmills. When we went to the store to check it out, we discovered the store was going out of business and it had been marked down 25%! The woman at the store was very helpful and spoke highly of the PaceMaster line (it's been around for 30+ years). DH tried it out and really liked it in the store - very durable. Even with the markdown, it was not cheap but we used the difference to pick up a nice weight bench and a 350-lb set of weights (that were 20% and 50% off respectively). We just got the credit card bill yesterday and said, "Wow! I can't believe we did that!" But it is what keeps DH sane and hopefully I will put them to good use too!

Anyway, with the puchase of the weights, it should be easy to work that into my routine!

Thanks again all!

[jd]

Natasha - thanks for the cold weather motivation. One morning last week was 43F when I went out - downright chilly!

I'm the same as KValley and need to exercise every day. I know that once I skip a couple, I'll keep skipping more. I do about 4 days walk/run and 2 days weights per week. I do try to take one day rest but will often just go for a casual walk. To fit it in, it has to be first thing in the morning so that there are no excuses.

[SusanMac]

Natasha -- I'm going to print out your list and post it up somewhere in the next few months! I just moved to a wicked-cold-winter town, and am psyching myself up to work out and stay fit over the winter months.

Got any tips on running in the snow/ice? I'm worried more about the lack of traction more than the temperature.

[Jennett]

Meg,

Like you I've been a sporadic runner in the past, for many reasons--schedule, injury, location (wimpy, I know) or general apathy. In the past I was swimming more regularly, or doing a more intense horseback riding. Now running is my primary cardio exercise, so I'm working hard on committing serious time to it. Two things that I've found to help keep my motivated and psyched up are:

Setting a mix of long- and short-term goals. Long term goals are definitely important, and while I'm most interested in having running be a defined part of my lifestyle, it helps to have something more tangible to work for as well, such as a race. I also try to set smaller goals too, since it gives me something very specific to work on in my next run, and makes me more likely to DO that next run. I.e., I run on a bike path along a river with LOTS of bridges and other landmarks. So I often use one more bridge as a tease either to increase the overall distance or my pace during speed intervals.

And I also try to congratulate myself on some aspect of my run, even if it was a lousy one. Thinking "good for you for just getting out there" adds a little glow to my day. And it sure surpasses me beating up on myself for skipping a day.

Good luck!

[Karen from VA]

Originally posted by SusanMac
Got any tips on running in the snow/ice? I'm worried more about the lack of traction more than the temperature.

Susan, as a former Minnesotan, my advice is DON'T. If you don't have access to a treadmill or bike or other cardio machine in the wintertime, jumping rope is a good alternative.

Karen

[jd]

Bumping this up for Angelina ....
(Angelina, I responded to your PM with a PM, but got an error message that didn't last long enough for me to read. If you don't receive it, my apologies, please send another one and I will try again.)

[kima]

My advise my be a little different from what has been said before. I was a competive runner (hurdler and sprinter actually) from the age of 11 until I was 22. I held a few Canadian records ( which except for one have been oblierated. Anyway, I still run and have also had knee surgery on both my knees. What I have found to be important is to set very reasonable goals for myself with lots of room for flexibility. I run every other day and I "only" go about 3 miles. I could go farther but in a weird way I feel I only have a certain number of miles left on my warranty and I want to run for many years to come. But , and I use to be a very competitive person, I now give myself permission to walk if I need to, miss a day if I want to, go less distance etc. I think setting goals is great but sometimes setting a very high goal which isn't really authentic to you can put pressure on you that then makes the activity ie. running not enjoyable anymore. Does this make any sense. I am not saying not to push yourself but unless you want to run a marathon or improve your times etc. then be happy with whatever exercise you do and be proud of yourself. Just by stepping out the door you are way ahead of most people!!
P>S> I trained very hard when i was young- the first time I let myself walk during a run a few years ago I actually looked around to see if any other runners saw me wimp out. Then it struck me- who besides me cares?? My racing days are long over!! Now I am a coach and I never let the kids walk when they should be running. But I am not half as tough as the coaches I had!!

[Meg O'C]

Thanks Kima.

I am trying to mix it up - 3-4 days of running a week (3-4 miles at this point, I'd like to get up to doing 5-6 comfortably) and then walking on other days. My sister is a Physical Therapist and she had a lecture when she was in school a few years back regarding distance/week and the impact it had on your knees (partciularly in women). According to this Dr who was giving the lecture, they found that 25+miles/week over time seems to be the point at which they see many more knee problems for women. That stuck with me so I do not want to exceed it.

Have yet to hit the weights! I was trying to drop six pounds before I started using weights. I am stuck at having lost four pounds and can't seem to maintain any additional pounds lost. My goal is 16 pounds since that is what I had gained in the past year before I started running again in late August!

[kima]

Sounds like you have a very good plan Meg! As long as you enjoy what you are doing and it is not a "chore"- althogh of course somedays it is no way around it!! I have also heard that anything over 25 miles a week can lead to knee problems. I have knee problems and I never ran more than 20 miles a week. I was a hurdler and I think I am feeling the effects of that pounding all these years later ( it is worth it though!!).
Where I lack motivation is in weight training! I did it for years as an athlete and hated it even then!! My DH is really into weight training (Not body building) because his knees are completely shot. He will probably have to have knee replacement surgery in the next couple of years. He cycles too but it is the weights that keep him in great shape. I just hate doing weights around other people!! I do some stuff at home but I need to increase the weights I use- if I could afford it I'd have a home gym- and Gin Miller would be my live in Personal trainer!!
Anyway, good luck with your fitness and let's continue to motivate each other!!

[KelLeg]

Just a note to Meg O'C: you might want to start weights now b/c it might help you lose the other two pounds. I think weight lifting does wonders for your body and I got in my best shape ever after I started lifting weights. I'm no expert, but from my experience, I would start lifting weights in order to lose! Also, it will give you great muscle definition which helps you look thinner and healthier IMO.

As far as my exercise routine goes, I am just starting to run, so I have been running about twice a week. I usually do step aerobics two times, kickbox once and do weights twice. I also ride bikes with the kids and jump rope. I do a lot of cross training, as you can see! I try to be in a routine, but with my kids' schedules, I sometimes have to work around them. I am using running as part of my cross training, though I do want to do a race soon just to motivate myself.

[Meg O'C]

Thanks Kelly! I was just reading the thread started by Peggy C and was thinking the same thing - I should start the weights now. I was just on my way to bn.com to look for Kathy Smith's book. I would like to lose the weight but I would be just as happy to have my clothing fit better regardess of what the scale says!

[hobelry]

I could have written your post myself. I am an on-off runner and hate it. I finally read something in a magazine that helped give me a little push- when you don't want to run tell yourself that you'll just put your duds on and head out for 10 minutes-- that's it. It almost never fails though that after that 10 minutes I don't want to head home and if I do stop after 10 mintes at least I got out there and did something.

[makedah]

I've been running for a year. That isn't a very long time, but since I'm not a good runner, I think it's great that I've hung in there so long. I run for 30-35 minutes 3 times a week.

I live in Wisconsin, so winter running is the pits. But I promised myself in the fall that I wouldn't quit -- in Jan/Feb/March, I got up at 6:20 in the mornings to go to the gym and run.

One of the things that keeps me motivated is knowing that if I slack off, I'll lose my conditioning really quickly. I don't want to throw away all the work I've put in.

Kima, I love your philosophy. I'm overweight and my knees don't like it when I push too hard, so I'm listening to them! I'd like to have these knees for another 50 years! This summer, I came to grips with the fact that it's more important for me to be healthy and fit instead of being a great runner, so I've stopped obsessing about how slow I am and how much harder running is for me than for other people. That has also helped me to stay motivated and not bag it because I wasn't seeing fast 'results.'