Running - Lessons Learned

SheGazelle, you now know more than you ever wanted to know about me and running! When it comes to exercise, I fit in the "Normal is Broke, I Wanna be Weird" category! The recommended 30 minutes a day, most days, is just not enough.

I will finish this series with a few lessons learned. I have read many articles regarding this subject and some of it I've learned on my own. I also learned a lot from the book "Eat Smart, Play Hard" by Liz Applegate, Ph.D.

1. No Pain, No Gain is not necessarily true
Muscle pain is one thing, but I don't ignore injuries. If I start out with a pain in my foot, leg, or knee, I'll run a little to see if I'm just stiff. If the pain persists, I back off. Running through pain can often cause greater injury and put you off your feet for months instead of a day or two. I have never had that happen because I listen to my body.

2. Eating still matters
People often say, "you run so much, you must be able to eat whatever you want." Unfortunately that is not true! Since I rejoined Weight Watchers in 2005, reached goal weight in April 2006, I have been a committed points counter. I write down everything I eat - everyday. I've been able to maintain the same weight using this method.

3. Most people overestimate calories burned
I have read dozens of articles claiming certain exercises will burn hundreds of calories in 30 minutes. Without a heart rate monitor, there is no way to verify that. I can run the same route, two days in a row, but not burn the same number of calories due to how hard I push myself. Having an accurate count of calories burned allows me to know how much extra I have for that day. I burn about 50-60 calories a mile. So if I burn 600 calories on a 10 mile run, I can't have an extra 1500 calories that morning. Which leads back to tracking everything.

4. Food quality is important, too
The first thing I have after a run is a Recoverite with about 32 ounces of water. Getting a good mix of carbs and protein is key to recovery and fueling for the next day. A little bit of chocolate each day helps, too...at least that is what I tell myself!

5. Shoes matter
The general rule on running shoes is 300-400 miles. I buy 2 pairs at a time and rotate them each day. I write the date that I first start using them and after approximately 600 miles, I replace both pairs.

6. Start slowly
When I re-started running in 2005, my average run was 5.5 miles. My typical run now is about 9 miles. I increased my speed and distance slowly. If you've been a couch potato for the last 5 years, start out walking. Depending on your weight, walk 20-30 minutes a day. Increase your time and distance, then slowly add running. Walk a minute, run a minute, lather, rinse, repeat. Do that until you can walk a minute, run two. Keep at it until you're running 15 minutes.

Finally, if after all of this you're thinking about taking up running - do it!! I enjoy it so much, especially running outside early in the morning. You will achieve that runner's high eventually!