So many people I know who are NOT runners frequently say things like 'I can't run', 'I'm too old/busy to run', 'my knees hurt when I run', 'running just seems like such hard work, why bother?', 'I would run but but but but...' The excuse are seemingly endless.
Well here's the thing. ANYONE CAN RUN! Old people, young people, women, men, fat, thin, beautiful, ugly people, new mothers, people with an aversion to exercise and super athletes.
I've said it before and I'll say it again. You only need five things if you want to start running; 1. A left foot, 2. A right foot, 3. A heart beat, 4. The desire/determination to have a real go at it and 5. A plan.
Its Saturday morning and I have just returned from my local Parkrun event. Parkrun is a free weekly professionally timed 5km event that is in most cities and a great community of runners/joggers/walkers/pram pushers and friendly people. It is one of many ways a person can start running. Having other runners around you is a great motivator.
But lets say you don't feel confident that you can make it that far. You're worried that you might collapse 100 metres in and require a) oxygen b) an ambulance c) CPR d) a priest to read the last rites or e) all of the above. Truth is, it is probably very unlikely you will drop dead the first time you go running but you will hopefully raise a sweat and get a little puffed.
So, how do you start?
First, turn off the TV and put down the remote control.
Now, put on some comfortable clothing (worrying about having the perfect running gear often becomes a point of procrastination, so don't worry about it, you look great!) and shoes (any will do at the moment but preferably some kind of comfortable running shoe. No high heels or those damn vibram barefoot things - you aren't Kenyan! or maybe you are Kenyan in which case you won't need them). If you have a stopwatch, egg timer, sundial or some other kind of timing device thingy-ma-bob that might be handy though not entirely essential. You don't want to get hung up on the little things. You just want to get yourself moving with as little distraction as possible.
Now walk out the front door. The key with your first time out as 'a runner' is to just try. You only fail if you don't get out that front door. The next step is to start walking, not running, walking at a relatively brisk pace (you don't need to wiggle your bum like a race walker, that's just silly). After about five minutes your heart rate will likely be slightly elevated, your lungs will be drawing in more oxygen and you may even be sweating. Don't panic, this is normal.
Now comes the part where you run. It is important you don't try and sprint here (there will be no gold medals awarded at this time) and burn yourself up, just jog slowly for 1 minute. That's it. After 1 minute walk again. If you feel like your heart is going to burst out of your chest and splatter all over the footpath after 30 seconds then it is ok to walk, but walk as briskly as you are able. No stopping (I'm watching!!) You want to keep that heart pumping. Alternatively, if you feel like you could run for 2 minutes, DON'T! Just keep it to 1 minute for now followed by a another 5 minutes of brisk walking.
The key to success here is to feel like you can do more. By setting small achievable goals you are more likely to keep going. So many people think you need to feel like shit when you run in order to improve yourself. Well you don't. If you do too much too soon you are likely to a) injure yourself b) not enjoy it thus not want to do it again or, c) need mouth to mouth from a stranger passing on the street.
The 5 minute walk/1 minute run cycle should be repeated three times on this, your first run. So that is a grand total of 15 minutes walking and 3 minutes running. Don't do anymore. I want you to be 'hungry like the wolf' to do more tomorrow. The feeling of success is so very important. It is also important to feel like you've got more in the tank. If you do this, you can now call yourself a runner.
Do this 3 times in your first week. Exactly the same. Next week, change the cycle to 4 minutes walk/2 minutes run. As each week goes by shorten your walk break by a minute (or even just 30 seconds) and before you know it you will be able to run continuously for 15-18 minutes.
Give it a go and I promise you will not regret it.
Feel free to ask me any questions in the comment section below or on Facebook or Twitter
Happy Running
Runner Dan
Friday 21 March 2014
Sunday 16 March 2014
What does it take to be a marathoner?
I thought it might be useful to include some practical advice for anyone else who thinks running long distances is a good idea. I will include actual training plans in the future but for now I just wanted to give an outline of what myself, and many other marathon runners do on a weekly basis. Its not just endless, mind-numbing miles of bitumen pounding, there is a method to the madness of a marathon runner. And if you think you can't run, just do this quick inventory to see if are qualified/equipped to run.
1. A left foot
2. A right foot
3. A heart beat
4. Determination/desire
5. A plan
Now I assure you, people have completed marathons with less than these 5 things. You really only need the last 3 things to run. Check out the amazing Chris Moon. A double amputee after an accident defusing landmines in Cambodia, this guy runs some of the most hard-core ultras on the planet and he only has 1 arm and 1 leg. Have a look at his website. He's a motivational speaker now (obviously!)http://www.chrismoon.co.uk/
Here are the bare bones of a marathoner's (i.e. me) week. Keep in mind, it is the basic outline. I will spend more time pulling apart training plans etc. Its a starting point
You need to have 3 different types of runs in your week. I will talk at length about the types later.
1. Long run - Do this once a week. I start my long runs about 16 weeks out from a marathon at about 20kms and build up by 10% a week. Do these runs slow. Experiment with race day outfits, shoes, socks, undies, gels, etc. It is a dress rehearsal. It builds mental toughness, patience and gets you used to being on your legs for a long time. Find ways to enjoy these runs. Loads of people hate the long because it takes so long, but that is what I love about them. Loose yourself, let your mind wander, de-stress, explore trails/roads that you've never been on.
2. Tempo runs - You'll need to do a couple of these runs a week. They are at or near your desired marathon pace/race pace and should vary between 10 kms and 15 kms.
3. Speed work - Once or twice a week is more than enough. Speed work takes numerous forms: fartleks (excuse me!), intervals, kilometre repeats.... so many different types. I used to think speed work was a waste of time but it turns out it very valuable, even to the runners that just want to finish. Speed sessions improve many aspects of your fitness!
Some people like to do a 4th type of run, the recover run. That is, a slow easy short run (5 - 7kms). There is some merit in these types of runs but I am a bigger believer in simply resting... and resting hard! Get loads of rest! Eat well on your days off and put your feet up.
So that is pretty much it, as I said before I will go into more detail about each type of run later. Until then
Happy Running
Runner Dan
1. A left foot
2. A right foot
3. A heart beat
4. Determination/desire
5. A plan
Now I assure you, people have completed marathons with less than these 5 things. You really only need the last 3 things to run. Check out the amazing Chris Moon. A double amputee after an accident defusing landmines in Cambodia, this guy runs some of the most hard-core ultras on the planet and he only has 1 arm and 1 leg. Have a look at his website. He's a motivational speaker now (obviously!)http://www.chrismoon.co.uk/
Here are the bare bones of a marathoner's (i.e. me) week. Keep in mind, it is the basic outline. I will spend more time pulling apart training plans etc. Its a starting point
You need to have 3 different types of runs in your week. I will talk at length about the types later.
1. Long run - Do this once a week. I start my long runs about 16 weeks out from a marathon at about 20kms and build up by 10% a week. Do these runs slow. Experiment with race day outfits, shoes, socks, undies, gels, etc. It is a dress rehearsal. It builds mental toughness, patience and gets you used to being on your legs for a long time. Find ways to enjoy these runs. Loads of people hate the long because it takes so long, but that is what I love about them. Loose yourself, let your mind wander, de-stress, explore trails/roads that you've never been on.
2. Tempo runs - You'll need to do a couple of these runs a week. They are at or near your desired marathon pace/race pace and should vary between 10 kms and 15 kms.
3. Speed work - Once or twice a week is more than enough. Speed work takes numerous forms: fartleks (excuse me!), intervals, kilometre repeats.... so many different types. I used to think speed work was a waste of time but it turns out it very valuable, even to the runners that just want to finish. Speed sessions improve many aspects of your fitness!
Some people like to do a 4th type of run, the recover run. That is, a slow easy short run (5 - 7kms). There is some merit in these types of runs but I am a bigger believer in simply resting... and resting hard! Get loads of rest! Eat well on your days off and put your feet up.
So that is pretty much it, as I said before I will go into more detail about each type of run later. Until then
Happy Running
Runner Dan
Losing my marathon virginity - Part 1
After running competitively since the age of 9, I finally lost my marathon virginity on September 16 2012. I was 33. This is the story of how I did it, why I did it and, like all good virginity stories, how it felt (spoiler alert: It hurt but it was a good hurt!). Enjoy.
The genesis of my marathon adventure goes back to when I was a just a young kid running cross country races with my local athletics club (Nowra Athletics Club). I would see great runners like Steve Moneghetti and Robert De Castella doing there thing on T.V and I always thought it would be cool to do something 'BIG' like that. But I was young and 42kms was about 32kms further than I dreamed physically possible and after being told by numerous adults that running that far was 'dangerous' and would 'probably kill me' I put the idea out of my mind entirely... well almost.
Fast forward to the age of 19 and on a whim (and basically no training) I entered the Sydney Morning herald half marathon (21.1kms). I was more ass than class and thought I was invincible (like most 19 year olds). So on a frosty morning I set out on the biggest run of my life... completely unprepared.
When the gun went off I bolted. I foolishly took off way too fast. I blame my inexperience, lack of training and the collective adrenaline rush of the thousands of runners around me. I ran the first 10kms in the blistering time (blistering for me anyway) of 41 minutes! I had no idea that the second 10-11kms in a half marathon can hurt you in the same way a school bully beats you up, steals your lunch money and destroys your confidence. And that is what happened to me. At kilometre 15 I rounded a corner and approached a small hill and had my lunch money stolen. Getting my ass handed to me came in the form of total exhaustion, a chafed and bleeding crotch, cramped legs, mental exhaustion and the realisation that I was NOT the world's most gifted, amazing runner. I was a human that had to train for things like everybody else. I proceeded to stumble, walk, jog and hang my head in disappointment for the last 6kms. I finished in a somewhat respectable time of 1 hour 42 minutes. I was bummed though. Having been such a competitive runner for so many years I expected to do so much better. Running a FULL Marathon seemed so much more unlikely now. So again, I put the very idea of running a marathon out of my mind again... for a while.
What did I learn from my first half - marathon?
- Do some actual running training you idiot! Even if you are fit in other areas you need to run if you want to get good at running
- A half marathon is not an 800 metre race so slow down at the start. 21kms is pretty damn far, pace yourself fool!
- Get some decent running gear if you don't want to get blisters/crotch chafe etc.
- Get used to having your ass handed to you, just get over it and keep going! Distance running is hard so get used to it.
Part 2 of 'Losing my marathon virginity' is coming very soon
Happy running
RunnerDan
The genesis of my marathon adventure goes back to when I was a just a young kid running cross country races with my local athletics club (Nowra Athletics Club). I would see great runners like Steve Moneghetti and Robert De Castella doing there thing on T.V and I always thought it would be cool to do something 'BIG' like that. But I was young and 42kms was about 32kms further than I dreamed physically possible and after being told by numerous adults that running that far was 'dangerous' and would 'probably kill me' I put the idea out of my mind entirely... well almost.
Fast forward to the age of 19 and on a whim (and basically no training) I entered the Sydney Morning herald half marathon (21.1kms). I was more ass than class and thought I was invincible (like most 19 year olds). So on a frosty morning I set out on the biggest run of my life... completely unprepared.
When the gun went off I bolted. I foolishly took off way too fast. I blame my inexperience, lack of training and the collective adrenaline rush of the thousands of runners around me. I ran the first 10kms in the blistering time (blistering for me anyway) of 41 minutes! I had no idea that the second 10-11kms in a half marathon can hurt you in the same way a school bully beats you up, steals your lunch money and destroys your confidence. And that is what happened to me. At kilometre 15 I rounded a corner and approached a small hill and had my lunch money stolen. Getting my ass handed to me came in the form of total exhaustion, a chafed and bleeding crotch, cramped legs, mental exhaustion and the realisation that I was NOT the world's most gifted, amazing runner. I was a human that had to train for things like everybody else. I proceeded to stumble, walk, jog and hang my head in disappointment for the last 6kms. I finished in a somewhat respectable time of 1 hour 42 minutes. I was bummed though. Having been such a competitive runner for so many years I expected to do so much better. Running a FULL Marathon seemed so much more unlikely now. So again, I put the very idea of running a marathon out of my mind again... for a while.
What did I learn from my first half - marathon?
- Do some actual running training you idiot! Even if you are fit in other areas you need to run if you want to get good at running
- A half marathon is not an 800 metre race so slow down at the start. 21kms is pretty damn far, pace yourself fool!
- Get some decent running gear if you don't want to get blisters/crotch chafe etc.
- Get used to having your ass handed to you, just get over it and keep going! Distance running is hard so get used to it.
Part 2 of 'Losing my marathon virginity' is coming very soon
Happy running
RunnerDan
Wednesday 12 March 2014
You want to run a marathon? Are you f*%$ing crazy!?
Running a marathon is many things.
Easy is one thing it is not!
It is bloody hard, yet bloody rewarding!
The effort and dedication required to train for a marathon is immense but the pay off is huge. You'll feel fitter and healthier than you've ever felt before, in tune with your body (sounds wanky but you'll understand when you do it) and the satisfaction of crossing that finish line is sweet and addictive.
In order to get to that point one needs to commit to months and months of training though. There will be tears, blisters, sweating, chafing, vomiting, more tears, cramping, lost toe nails, days of "I don't want to go for a run because I drank too much last night" and the occasional 'shart' (did you ever push too hard to squeeze a fart out and end up with a little more than you bargained for in the back of your pants? Well that my friend is a shart! As a marathon runner you'll learn all about those disgusting little pants-fillers).
To start my series of blog posts I will be looking at the marathon. That is the distance of 42.195 kilometres (or 26.2 miles for my metrically challenged friends). Over the coming days and weeks I will be writing about the how, why, who, where and when of marathon running. I will talk about my experience of the distance and a host of issues that go along with training for and running a marathon. I sincerely hope you enjoy my blog. If you happen to learn something along the way too, then that is extra cool!
Happy running!
Runner Dan
Easy is one thing it is not!
It is bloody hard, yet bloody rewarding!
The effort and dedication required to train for a marathon is immense but the pay off is huge. You'll feel fitter and healthier than you've ever felt before, in tune with your body (sounds wanky but you'll understand when you do it) and the satisfaction of crossing that finish line is sweet and addictive.
In order to get to that point one needs to commit to months and months of training though. There will be tears, blisters, sweating, chafing, vomiting, more tears, cramping, lost toe nails, days of "I don't want to go for a run because I drank too much last night" and the occasional 'shart' (did you ever push too hard to squeeze a fart out and end up with a little more than you bargained for in the back of your pants? Well that my friend is a shart! As a marathon runner you'll learn all about those disgusting little pants-fillers).
To start my series of blog posts I will be looking at the marathon. That is the distance of 42.195 kilometres (or 26.2 miles for my metrically challenged friends). Over the coming days and weeks I will be writing about the how, why, who, where and when of marathon running. I will talk about my experience of the distance and a host of issues that go along with training for and running a marathon. I sincerely hope you enjoy my blog. If you happen to learn something along the way too, then that is extra cool!
Happy running!
Runner Dan
Tuesday 11 March 2014
My PBs/PRs
So I suppose it would be interesting to share my PBs for various distances. The biggest competitor we face as runners is ourselves. The next biggest competitor is the clock. So here, in all their numerical glory, are my PBs.
1km - 3mins 20secs
2kms - 7mins 00secs
5kms - 19mins 10secs
10kms - 39mins (ish... haven't done a 10km race in so long that I can't actually remember my pb. Its such a brutal distance)
Half-marathon - 1hour 32mins 12secs
Marathon - 3hours 32mins 24 secs
and... my one and only completed ultra Yurrebilla Trail Ultra (56km) - 6hours 36mins
So there it is! Some of my times are better than others. What do you think?
1km - 3mins 20secs
2kms - 7mins 00secs
5kms - 19mins 10secs
10kms - 39mins (ish... haven't done a 10km race in so long that I can't actually remember my pb. Its such a brutal distance)
Half-marathon - 1hour 32mins 12secs
Marathon - 3hours 32mins 24 secs
and... my one and only completed ultra Yurrebilla Trail Ultra (56km) - 6hours 36mins
So there it is! Some of my times are better than others. What do you think?
First post!
Hi there and welcome to my blog!
In case you can't tell from my blog name this is a blog about all things running. My name is Dan and I love distance running. It is a great sport that I've been doing competitively since I was 9 years old. In the 25 years that I have been running I have gained quite a bit of experience. I have been in lots of different races (from 5km fun runs up to ultra marathons). So if you are a runner (or deep down would like to start running but don't know where to begin) then I hope you can gain something from this blog. I will share things like race reports, training programs and tips, gear reviews and just the general ups and downs of balancing my running with my family and work commitments. Stay tuned for more very soon... this is just the beginning!
In case you can't tell from my blog name this is a blog about all things running. My name is Dan and I love distance running. It is a great sport that I've been doing competitively since I was 9 years old. In the 25 years that I have been running I have gained quite a bit of experience. I have been in lots of different races (from 5km fun runs up to ultra marathons). So if you are a runner (or deep down would like to start running but don't know where to begin) then I hope you can gain something from this blog. I will share things like race reports, training programs and tips, gear reviews and just the general ups and downs of balancing my running with my family and work commitments. Stay tuned for more very soon... this is just the beginning!
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