"What if I don't run?" 5 ways to help you start

Okay, so I had a lot of feedback from my last post.  Although I hesitate breaking up my marathon training posts, I wanted to focus on some of the basics whether you are training for a marathon or training to run a mile.

One day I was driving down the street and I saw a sticker on the back of someone's car that had a big

0.0
then in small letters underneath it said "I don't run."

I was laughing so hard.  One of the reasons I wanted to train for my first marathon was so that I could earn that 26.2 sticker for my car.  I loved that someone was okay with the fact that they don't run.  However, I have talked with quite a few people that don't run, but really want to.

As a personal trainer, many of my clients did not run and wanted to achieve a higher level of fitness so they could run.  Every person starts at a different level, has different preferences, and progresses at their own pace.  I will give some of my ideas to help you get started.  I would also love to hear about any ideas that have helped you too.

Shoes make all the difference
For those of you who do not run much, investing in a good pair of shoes is a tough step.  However, being a penny-pincher myself, running shoes is one purchase I don't skimp on.  It is a "you get what you pay for" type of investment. The $100 shoes really are that much better then the $50 shoes.

One of the best ways to start is to go to a running store to have them fit you for your perfect shoe or type of shoe.  Chances are local running stores will be quite expensive.  You don't HAVE to buy them there!  Find out what works best and see if you can find the same shoe for less money.  I have found some great deals on Zulily for my Asics that I love.  (And remember even Asics, Nike, and New Balance have a wide range of shoes.  Just because they are Asics, if they are $50, they won't be as nice as the $100 models).

And to finish up with shoes, if you have had the same shoes for five years, no matter how expensive they were (and you have used them often), it is probably time to buy some new shoes.  Sorry.

Start where you are
Whether you can run for 10 minutes, 10 seconds, or 10 steps, you gotta start somewhere.  And you know what?  The process is really not that different for any of these levels.  I have found a very effective way for most people is interval training.

If you can only run 10 steps, run 10 steps, then walk 10 steps.  However, run 10 more, then walk, then run.  The key is to run longer and walk less.  Eventually, you will be able to run 2 minutes, then 10 minutes, then 20 minutes.  The hardest plateau to conquer is the one-mile stretch.  Believe me.  If you can push yourself doing this interval training until you can run a mile without stopping, then you will be able to conquer the others.

Warning: Most people I talk to that don't enjoy running cannot run 1-2 miles without slowing down to walk.  When you get past those first couple of miles, it will most likely become easier and you will begin to enjoy it more and more.

Good News: Regardless of how far you can run, by doing anything more than what you are doing now, your cardiovascular fitness will improve.  Pushing yourself to run intervals and increase your running distance will be an AWESOME workout, regardless of how far you can go.

Be in a place you love 
I loooooove early morning runs outside.  Very few people I know actually enjoy running on a treadmill.  However, I prefer to do sprints on a treadmill because I can push myself faster than if I were on the road.

Cold winter weather (or Arizona heat) is often the reason I hear for people avoiding the outdoors.  We are currently in some of the best weather you will get all year, take advantage of it!

If you love the beach, run at the beach.

If you enjoy trail running, find some good trails.

When I moved to the San Diego area 4 years ago, I was 5 months pregnant (I'm not into pregnant running, but that's just me).  I drove around my new area and I had already scouted out about 5 different awesome routes that I couldn't wait to run after I had my baby.  

Train for Something
Specific goals are the best way to help someone succeed.  As a runner, the best way to help you set a great goal is to register for a race.  Find a nearby 5k and give yourself a couple of months to prepare.  A 5k is 3.1 miles, a perfect beginning distance.  If you are worried about running that far, remember that walking is allowed in a race!  If you have never run in a race before, I think you would be surprised how much adrenaline will do to you when you are there with all the other runners.

Having a specific date and distance is a great motivator, so don't wait to register until you think you are ready to run it, register first and then start training.  Grab a buddy and train together.  Even if you are not the same level as your buddy, running in a race is always more fun when you carpool together and countdown to the raceday together.

Find ways to love it
There are a million ways to help you enjoy your workouts.  Here are just a few that might help:

Music- As a group fitness instructor I thought you could only workout to high intensity, up-tempo techno music.  One day I had a terrible run and I switched my ipod to my country music.  It was AWESOME! I don't usually listen to country while I run, but I learned that it is important to listen to music that you love.  What are the songs you belt out loud in the car?  Those are the songs that will push you to run and have a good time.

Buddies- Sometimes all you need is the motivation knowing that someone else is getting up at 6:00am to meet you.  I also increased my speed when I started running with my husband.  I love talking to my buddy sometimes though, so if you don't, be sure you set your rules up first.  Nobody wants an annoyed buddy. :)

Entertainment- If you absolutely have to run on a treadmill, I would look for ways to make it go by faster (aka: TV).  Seriously, I had to run 13 miles on a treadmill for my last training and there was no possible way I could have gotten through it without my earbuds and HGTV.  I even heard about a Gold's Gym that had a Cardio Cinema room where they would project high-intensity movies like Mission Impossible on a giant screen.  I imagine that I would be able to run a little bit faster and longer as I watch Tom Cruise sprint through the streets of Europe.



I hope these ideas help you get motivated to start. Good luck!  Feel free to ask for more guidance as well.  I would LOVE to help!

Marathon Training Tips Part 1: The Training Program

Disclaimer: So I'm not going to pretend that I have run a dozen marathons, qualified for Boston, or am an expert when it comes to marathon training.  But sometimes I believe that if you are training for your first or second marathon, getting tips from a fellow recreational runner can possibly be even more helpful than advice from Joe Schmo who runs a sub 3-hour marathon.

So with that disclaimer, here is my background are a few of the things I have learned.

Master Mel 
I run recreationally, but I am a fitness professional.  I received a Bachelor's and a Master's degree in Exercise Science fields and I have almost 10 years of experience.

My first marathon was in April 2010 and I was 9 -weeks pregnant.  I finished at 4:43:00 although I had trained with a 3-hour 20-mile run.

My second marathon was in March 2014 and I finished at 3:59:21.  I had trained at about the same speed with a 3-hour 20-mile run, but I was not pregnant and I had the advantage of everything I had learned running my first 26.2.

Finding a Training Program

There are a lot of training programs out there.  It can be quite overwhelming to figure out which works best for you.  

Should I be focusing on total weekly miles or longer daily runs?  

How many days should I be running, should I be running every day?  

Does it matter if I change up my rest day?

What if I miss a day, will it mess up my training?

The answer to those questions is yes.  And no.  Obviously everyone looking to train for a marathon is starting at a different point. Some of you are already able to run 10 miles without a problem, others can still barely trudge through a 5k.  

Here is the training program that I have used for my training.  I originally got this from my friend Sarah, and I honestly have no idea where she got it since it's just a Word doc she sent me.  

16- week Marathon Training

As part of the program, you need to do two additional days of cross-training for at least 40-45 minutes.  Many days, I did two hours of cross training which I believe helped with my endurance. 

Week              Tuesday                     Thursday                   Saturday

                        Speed                          Tempo                         Long

1                      8x400 meters            3 miles                        10 miles

2                      4x1200 meters          5 miles                        12 miles

3                      6x800 meters            7 miles                        13 miles

4                      3x1600 meters          3 miles                        10 miles

5                      10x400 meters          5 miles                        14 miles

6                      5x1200 meters          5 miles                        15 miles

7                      7x800 meters            8 miles                        17 miles

8                      3x1600 meters          10 miles                      13 miles

9                      12x400 meters          3 miles                        18 miles

10                    8x800 meters            5 miles                        15 miles

11                    4x1600 meters          8 miles                        20 miles

12                    12x400 meters          5 miles                        15 miles

13                    6x1200 meters          5 miles                        20 miles

14                    7x800 meters            4 miles                        15 miles

15                    3x1600 meters          8 miles                        10 miles

16                    30 min easy with       20 min easy with       Marathon

                           5x60s                          3 or 4 pickups          

The training paces recommended by the FIRST program are somewhat faster than those recommended by other training plans.  Of course, with just three running days a week, you should be will rested for each workout.  Here are the paces you’ll need to run, each expressed relative to your current 10-K race pace.

Long Run                   10-K pace + 60 to 75 seconds/mile

Long Tempo              10-K pace + 30 to 35 seconds

Mid Tempo                10-K pace + 15 to 20 seconds

Short Tempo             10-K pace

1600 m repeats         10-K pace – 35 to 40 seconds

1200 m repeats         10-K pace – 40 to 45 seconds

800 m repeats           10-K pace – 45to 50 seconds

400 m repeats           10-K pace – 55 to 60 seconds

I have tweaked it a little bit each time, but these are the reasons I like it.  

- You only run 3 days a week.  In my schooling and work experience I have found that many people get injured due to overuse and chronic running.  Anyone that goes from occasional running to running 5-6 days a week will likely injure something: knee, muscle, back, take your pick.

-Change in tempos.  Training with the sprint workouts significantly increased my speed.  I loved changing up my focus.  It was also an easy thing to do on the treadmill.  I LOATHE running on treadmills, so I usually don't. However, as a mom, I sometimes don't have the option.  Running sprints keeps my focus and doesn't allow me to get bored.  I actually prefer doing the sprints on a treadmill because then I believe I push myself to go faster than I would on the road.

-Length of the program.  Although 16 weeks can seem like a long time, you start off with 10 miles right off the bat.  Training a full 4 months running at least a 10-mile run every week allows your body (and your mind) to believe that it's not as long as you think.  It also allowed for some weeks when I had to adjust for illness, injury, busy schedules, etc.  If I missed a week or two, I didn't really feel like I was completely out of the training.

-Two 20-milers. The first time I trained, I only did one 20-mile run.  I hit the wall right around mile 21 during the race.  I immediately decided then and there that I would either do more miles next time, or do at least two.  So, the second training, I did both.  I did a 20 and then a 21.5 a couple weeks later.  I think it really paid off.

Choosing the Training Program is only the first step.  Remember you should adjust what you need to in order to make it work for you, but also know that programs like this are created for many purposes including rest days, peak performance, and progress.