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My First 100K Adventure

In 2016, I started doing ultra marathons which is a race where you do more than 26.2 miles. The most common distances are 50K (31 miles), 50 miles, 100K (62 miles), or 100 miles, but the mileage can vary.

During my ultra journey, I made every mistake you could imagine, but I learned valuable information from each one. During my first ultra, I thought it would be a good idea to drink Gatorade at the end of every loop because you need electrolytes, right? I learned the hard way that Gatorade and Powerade are too strong for my stomach. I decided I was going to find the correct electrolyte and never spend that much time in the porta potty again.

I had to stop during several ultras when my stomach turned. I discovered that Ginger Ale and Ginger candies can save the day. Once when my stomach turned, I stopped eating and learned what it feels like to hit the wall hard. Keep eating something at least once every hour.

I have learned more about my body and mind than I ever thought possible. It took me eight years to break through 50 miles, and 100 miles still remains elusive, but I am determined to get there. I made one step closer at our last ultra when I did 62 miles. It was a bit of an adventure.

Anytime you do an ultra, you have to be prepared for anything, and you never know how the race will pan out. We started with a pre-race meeting where the race director told us what to expect, then she gave the instructions for anyone who would be continuing through the night. She told us that every year there was at least one bear sighting during the night or early morning, and there were wild pigs. Wait a minute, I thought. No one mentioned wild pigs! I’m not sure why I thought the pigs would be worse than a bear, but I did.

I am 68 years old and I am still terrified of the dark. This would be my first time going through the night with an ultra and I knew it would take a lot to conquer my fear. As dusk approached, I realized I had forgotten about the bats. If I am terrified of the dark, triple that fear when it comes to bats. I told myself that at least when it was dark I wouldn’t see them. Then the bullfrogs started to make a ruckus. It was so loud! Oh, and I forgot to mention that the race director told us the snakes came out at night and they would probably be copperheads, so don’t try to pick them up. What?! Absolutely not! As the night wore on, I was keeping my eyes on the ground while sweeping the woods with my headlamp from time to time. I tried to think of a plan if a wild pig came barreling out of the woods, but I couldn’t think of a thing.

By 2 a.m., I had been on my feet since 9 a.m. the day before. I decided to lie down for two hours and rest. It was too loud to sleep, so I lay on a cot and just rested. All my muscles were twitching. My ultra mentor told me that when you think you cannot go any further, sit down and rest. He told me my body would recover quickly.

At 4 a.m. I went back out and discovered my stomach was not going to cooperate. Even my usual secret weapon, the ginger candies would not work, but eventually I felt better and hooked up with two good friends for the next few hours.

As always, I met some of the most interesting people at the race. My husband came back around nine and did a few more laps with me.

Around 11, a day without any sleep was taking its toll, so I stopped at 62. I’m hoping I can go farther next time. We’ll see, but no matter what, I know I will learn something new or conquer a fear.

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The dos and don’ts of running

Running has saved me in so many ways. It has helped keep me healthy both physically and mentally. In my forty plus years of running, I have learned many lessons and I continue to learn. I would love to share with you what I know so far.

Listen to the veterans.

Everyone at races can teach you something, but the veteran runners can impart wisdom. Head for the man and woman who looks the oldest and ask your questions. They know things, and the stories alone are worth your time.

Discover your pace.

Finding the pace that works for you can save your run just as the wrong pace can cause issues. The usual problems come at the beginning of a race when you start too fast and then burn out at mile two.

Don’t judge anyone’s ability by appearance.

Runners come in all shapes, sizes, and ages, and appearance does not give an accurate depiction of someone’s ability.

Talk to everyone.

Everyone can teach you something and the stories you will hear are inspirational. My best friends are runners I met at races. It is the best place to meet people.

Listen to your body

Your body will give you instructions, you only have to listen. It’s best to listen to the signals you are sent because if you don’t you may end up facing the consequences.

Know that one bad run does not ruin you

I am guilty of thinking my running days are over after one bad run, but everyone has those days when you might want to run, but your body has other ideas.

Don’t compare yourself to others

There will always be people who are faster, slower, fitter, and you will ask why you cannot be as cool, but making comparisons is a losing game. Show up and do your best and enjoy the adventure.

Run your own race

When you stop worrying about what someone else will do and start working on making yourself better, the pieces start to fall into place. Do what you need to run well.

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How Changing My Routine Saved Me

Running has always been a passion for me that has saved me in so many ways. When I run I feel free. I can leave my problems behind as the miles fly by. It has kept me strong physically, and it has introduced me to the running community which is the best group of people you can meet. I can give you a million reasons why I should never stop running, but two years ago I allowed two events to stop me.

I had been having issues with my knees. I strained my left knee badly, then after that healed, I tore my meniscus in my right knee. After that, both knees took turns feeling cranky. At the same time, I had an AFIB attack which lead to medication to keep my heart’s rhythm under control. The medication sapped my energy and my motivation. I didn’t feel like running anymore. I gained weight and acquired a tire of pudge around my middle.

The breaking point came after an ultramarathon several months ago. I wanted to do my first 100 miles, but at 50 miles I quit because I didn’t have the motivation to keep going. After the race I turned to my husband and said, “This isn’t working. I have to make some changes.” He said, “What are we going to do?”

My first step was going to my cardiologist and asking if there was any other medication that wouldn’t make me so tired. His reply surprised me. “No problem. There is a better one.” I asked him why he hadn’t given me that one to begin with and he told me he didn’t think I would want it because it is more expensive. So, I started the new medication, and the fatigue is not as bad.

The next step was changing my training routine. I wanted to stay in my cardio zone every day for as close to an hour as I could, but I was not going to do the same thing every day. I wanted to protect and strengthen my knees and also get back in running shape. One day I do basic strength training and I run. The next day, I do strength training with machines, I do twenty minutes on the stair climber, and thirty minutes on the elliptical. I ride my bike and swim almost every day.

Let me say that getting back into running shape at 68 is more difficult than it was at 30. I used a growth mentality to make it. I kept telling myself that I wasn’t in running shape yet, but if I kept working hard, I would get there. There were a few days that I wasn’t sure that was true.

Our neighborhood road is 1/10 of a mile. People might think that running up and down that would be boring, but it is not. Neighbors come out to talk with me, children yell, “Hey, Miss Jen!”, and I have come face to face with some of our woodland creatures more than once. The best part though is how easy it is to train there. When I first started, I could only run a few feet before I had to walk. Little by little I could run farther and now I can run continuously without walking. Yesterday, I kept saying thank you for allowing me to still do something I love.

Nutrition plays a big role in our health, so here is what I normally eat. I start the day with a bowl of yogurt, and I stir in half a banana and some blueberries and drizzle it all with honey. I have protein for lunch with some vegetables. I usually choose chicken or eggs for my protein. If I’m hungry at 3, I have a snack, but I usually try to make it until dinner. I have protein and vegetables for dinner.

Here are the results so far.

I have lost five pounds in two months.

My knees are stronger.

I can run without pain.

I did my first 100K last week and I felt amazing.

My stomach pudge is gradually diminishing.

My mental health is better. I was depressed because I couldn’t run. When I gradually came back, I was even more grateful than normal.

My frustration caused me to see the need for a reset. Don’t give up when times are rough. Figure out a different way to approach it.

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An Easy Plan to Run Through Age, Creaky Knees, and Middle Age Pudge

I have seen numerous times when something good can rise out of disaster. My running journey during the past three years is testament to this.

Running has always been a passion for me. I call it my savior and my best friend because it has kept me sane, healthy, and allowed be to build a community of wonderful people. Whenever life became too heavy, I headed out the door for a run. I was known at the gym as the runner girl and if you knew me you knew how much I loved to run.

All of that changed unexpectedly on a trip my daughter had arranged to Santa Rosa beach as a retreat for a group of young mothers. They were going to have an instructor give them a yoga class on the beach. I told my daughter I was going for a quick run then I would walk the beach while they took the class. The run felt great, but I only had time for two miles. As I pulled in near our house, a woman stopped me to ask for directions. As I explained I wasn’t from the area I noticed I couldn’t get my breath. My chest felt tight. After the lady left, I thought I was going to pass out so I sat down and then my heart started beating so fast I could see my chest moving. I will shorten the story to tell you I ended up in the hospital with my first afib attack(irregular heartbeat). The doctor gave me a beta blocker and told me I would see a decrease in energy. When I asked him what he meant, he said, “If you normally run ten miles, you will only want to run 5) I had no idea how much of an energy shift it would be. I didn’t feel like running.

After that, I tore my meniscus and started PT where I was told I could not run for at least 6 weeks. If you are an athlete of any kind you know that your first thought is all my hard work is going out the window. Since then when something derails my training I tell myself I will just come back stronger, but the problem for two years was I didn’t have the energy.

The final piece of the perfect storm was when I saw the pudge around my middle growing from lack of exercise. I finally went to my cardiologist and started taking a different medication which increased my energy, I listened to my family doctor who said you have to do cardio to lose the pudge. If you don’t run, do the other cardio machines. That’s when I decided it was time to start a completely different program and I am seeing positive results already. Here is what I do.

Strength training

I have always seen the benefits of strength training to protect my body and build strength, but it is even more important as we age. I used to have good upper body strength but in the past three years I have lost a lot, so I am working hard to rebuild my strength. My goal is by the end of this year; I want to be able to do a pull up. Set some goals for yourself to boost your motivation but keep them attainable. I need to strengthen my knees, so I do lots of leg extensions, lunges, and squats.

Cardio

One day I go to the gym to do strength training, and I do 20 minutes on the stair machine, and 30 minutes on the elliptical. I will increase the time and the level slightly as I become stronger.

The next day I run/walk between 3-10 miles at an easy pace.

Both days I will ride my bike and swim, and both these activities are easy.

I used to run every day, and I did not do a good job cross training, but I can already see a change in my knees after three weeks. I did the stair stepper regularly before an ultra with killer hills and that training made a difference in my performance. I know stepping up is good for knee strength.

Nutrition

I eat a variety of food and make sure to eat lots of protein, carbs, vegetables, fruits and cut back on sugar.

Rest

I’m hyper, so rest is hard for me but I’m getting better. I curl up on the couch with a good book or watch a movie. Rest and recovery are important.

I hope these ideas help you. The key is to be consistent with any program you choose.

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Becoming a Runner for the Long Haul

Becoming a Runner for the Long Haul

Many people think that all you have to do to be a runner is run, and that is true, but there is more involved if you want to do it consistently, for a long time, and realize the many benefits that running can offer.

I first started running in college when my metabolism suddenly wasn’t burning the many late-night calories I was burning. As I ran around our beautiful campus, I realized that running brought me a sense of peace. It offered me quiet time to think and be creative. As I continued to run throughout my life it became my therapy, my safe place, and I know it saved me both mentally and physically. I became a running coach during my teaching career, and I loved watching how running helped the teenagers both as an activity and the community it involved.

I have always loved racing. I enjoy the competition both with myself and others. A race gives you a chance to see your improvements through your times, and other runners can push you to do better. Racing is also a social event. I always leave with new connections. When I am at the races I have a chance to hear people’s stories and so many tell me that the road to being a runner has not been easy, so for those of you who have always wanted to run but are not sure how to start, I’d love to share what I have learned during my relationship with running.

My first piece of advice is to ask yourself what you are hoping to gain from a running routine. It always helps your motivation if you know what your why is. Here are a few reasons for running I have heard, and of course yours might be completely different.

To lose weight                           to be more confident                        to learn about my body

To prove I am stronger than my challenges                   To push my limits

To meet new people                to be healthier                   to spend time with family

To set some goals                    to relieve stress                  to have quiet time

To release some emotions

Add your why to the list If you don’t see it, and on those days when you want to stay home remember why you shouldn’t.

Next, I would tell you to prepare both mentally and physically. Check with your doctor to make sure you are fit enough, go to your local running store and have them test you for what type of shoe is best for you, and find some comfortable clothes to run in. Prepare yourself mentally by practicing positive self-talk. Have a growth mentality and be ready to improve gradually. You will have good days and bad days, just do your best.

Running is personal and there are many times when you can do it your way. You can break some rules, but there are a few universal ones that you should stick to at least at first.

Don’t do too much too fast. Adding 10% of distance at a time is a standard benchmark.

Don’t start too fast. Learn to find a pace that allows you to cover a distance.

Stay hydrated.

When you start doing longer runs, eat something every hour.

Use electrolytes. I can tell a few ugly stories that will prove how important this is.

When you first start running, relax your shoulders, focus on your breathing, and hold your hands loosely by your side.

I hope this will be enough to help get you started as a runner.

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How My Ultramarathon Failure Made Me Better

Quite a few extraordinary things happened at my last ultra and none of them were what I expected. I had a goal of doing my first hundred miles which I knew was a stretch since I had done another ultra two weeks before and I managed to strain my knee while doing it, but I always believe anything is possible and you will never know unless you try, so we showed up at a 48 hour ultra excited because we knew how many ultra friends would be with us.

Our first challenge was the dust. It was a windy day, and we were breathing in dust until towards the end of the day both my husband and I were complaining about irritated throats. We were not sure if it was from the dust or if we had caught the most recent malady from our grandson. Luckily, I bring something for every possibility, so I had plenty of cough drops to soothe our throats.

I thought my biggest challenge would be my knee, but it held up pretty well and I realized quickly that I was not the only one nursing a knee injury.

As always at an ultra-there was inspiration everywhere. Almost every ultramarathoner uses the sport to heal and we all have a story. If you want to meet the coolest people you should come to an ultra.

One of the things I like to do at an ultra is reflect on ways I can improve my performance. I ask questions of other runners, and I listen to what they say works for them. Ultras will always be a learning experience for me.

I have been frustrated that many of my friends complete the 100-mile distance and make it look easy, but it also took me many years to make it to 50 miles and now it always seems doable, so I know I need to be stronger mentally.

During the ultra, I started to make a plan to make my training better and smarter. I started to examine the areas I need to strengthen and start there. I will work on strengthening the muscles around my knees to provide support so I can eventually run again. I will do alternative cardio like stair stepping, biking, swimming, rowing, and the elliptical. I will be better at strength training and building my core muscles.

I also learned I have to stop attacking an ultra. I always want to crank out the miles as quickly as possible, but if you watch the veteran ultrarunners, they take frequent breaks. They run/walk an ultra-smarter not harder.

The importance of rest and recovery is something I preach but did not practice this time. I was so disappointed in my performance that I jumped into a new training program immediately without giving my body a chance to recover. The result left me exhausted and frustrated. Any distance running should be followed by recovery, but some lessons are learned the hard way.

I also learned I am only willing to push my body so far so conversations with friends like, “I thought for a minute I had broken my foot again.” Leave me thinking, “And you kept going?” I may not be as tough as I would like to be, but as long as I am enjoying myself out there, I will keep showing up.

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My Pivot Program to Continue Distance Running Past 60

I have running conversations all the time with women who used to love to run, but then something happened. Someone fell ill, or became injured, and running suddenly seemed out of reach. I see many people who think age has to limit them. They give up attempting to continue what used to be a passion. What I hate the most is the sadness on their faces when they talk about the loss. I hear them say, “I used to love to run.” I do my best to tell them that they probably can still do the sport they love as long as they can pivot and adjust their training to fit the changes in their bodies.

I have been running since I was twenty, I was a cross-country coach for years, and I have written a book on the healing power of running. It has been a constant positive in my life, but as I became older, I discovered just running was not enough, or rather it was too much. I didn’t do much cross training, and I was running around 40 miles every week and doing distance races. The injuries started when I was 55 and I strained my knee. I had to go to physical training which taught me about the importance of stretching, cross training, and balance. My orthopedist thought all runners were crazy and tried to convince me I should stop running completely. At my last visit, he said, “Jen, your days of distance running are over.” Three weeks later a friend talked me into doing an ultramarathon which is anything over 26.2 miles. It became my favorite distance.

During the past year, my knees have been cranky and I have had to run less. I thought I might have to give up running when I heard a runner talking about his experience. He said he discovered he had to learn how to pivot as he aged. What he meant was he couldn’t train like he used to because his body wouldn’t allow it, but he could adjust his training to something that was sustainable for him.

This is the idea behind my pivot program. Don’t give up on your passion when you can pivot and approach it a different way. Here is how I pivot. I hope you can adapt the ideas to fit your training.

Strength training and flexibility exercises have to be part of your training. Do you have an injury or a weak part of your body? Do strength exercises to make the muscles around the injury stronger. My knees and my left IT band are my problem areas so for my knees I do deep lunges, squats, leg extensions, wall sits and bike as well as doing the stair machine or step ups on some stairs. I do a lot of stretching for my IT band and I use a foam roller and the stick to roll the muscle out. I also found a sleeve for the quadricep that keeps the muscle warm.

Do exercises that use both parts of your body like biking.

Don’t just run. Do some of the other cardio machines at the gym, or go out and hike, or climb stairs at home.

If you are a distance runner like me you know the importance of the long run. I can’t run straight for 16-20 miles anymore, but I can achieve the same benefit if I do back to back long runs like an 8 miler and a ten miler.

Cut back on the intensity of your training. Workouts should be easier than when you were 20.

Rest and recovery are vital. Take a rest day where you actually rest.

Give yourself some grace and have fun. Adopt the attitude that you are doing something that many people will never attempt in their lives. It’s okay if you are doing it at your own speed.

Nutrition and hydration are as important as they always have been.

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What Running Has Taught Me

What Running Has Taught Me

Running has been a life-changer and a lifesaver for me. I played three sports every year from fifth grade-twelfth and I ran for conditioning, but if you ever told me that I would run long distances for fun I would have thought you were crazy.

In college, my metabolism was not keeping up with my late-night snacking, so a few friends and I started running around campus after dinner. It was so much fun talking with friends, laughing as the miles went by and finding an easy way to fight stress and weight gain.

I decided I wanted to be a teacher and my first year was rough. On top of the stress of being a new teacher, I was also planning a wedding for the fall. My mental health was in turmoil, so I used an old remedy and started heading out for a run. When I ran, I had the blissful peace of being by myself. No one was calling my name over and over. There were no problems to solve. I could let my mind go blank or use the time to make plans.

Through the years, running has saved me mentally and physically, but it has also taught me many life lessons. Here are a few I would like to share with you.

What you think you could never do is possible. You just need the courage to do it. I have always enjoyed competing in races. I had done all the distances except for an ultra-marathon which is anything beyond the marathon distance of 26.2. A friend asked me if I would consider doing an ultra and I laughed and said that I thought running more than 26. 2 was crazy. I discovered I should never say never when another friend told me about an ultra her husband did. She said the atmosphere was very chill and I could stop whenever I wanted. I ran it and fell in love with the ultra-distance. I learned that to grow I needed to step outside my comfort zone.

Don’t compare yourself to others. This lesson took a while for me to learn because I always wanted to be as fast as someone else, or as fit as another person, but everyone has strengths and weaknesses. You will be happier with more success if you focus on your improvements instead of trying to run or train like someone else. I now repeat the power phrase, “Run your own race.” When I am in a race to remind myself that there are many ways to run, and I need to do the one that fits my style.

Recently, I was at a race, and I complained to a friend that I wished I was faster. She told me that most people will never run a race at all, so be happy that you have experienced what many people never will

Don’t judge a runner by the exterior. A lot of running depends on how much grit and heart someone has. Runners come in all shapes, sizes, and ages, and you never know which ones are going to crush the race. We go to a race every year where you complete as many one-mile loops as you can in 48 hours. Every year, one of the ladies reads a book while she walks. I heard two young men making fun of her, and I hope they checked the results after the race because she covered 102 miles! Everyone has different ways to arrive at the goal.

Running is therapy. If you doubt this, go to any race and talk to the people around you. Most runners have a story and most of them are inspiring. At a recent ultra we were in hour 10 and I asked a young man how he was doing. He replied, “I am so glad to be here.” I thought to myself, “Oh, he has a story.” Unfortunately, I couldn’t keep up with him to hear it.

Runners use running to prove they are stronger than a challenge they face, or as an outlet to beat the challenge. It is a positive way to fight the mental roadblocks.

Rest is maintenance not laziness. I used to think I needed to train every day until I realized that my days off made me stronger. Rest should be a part of every program, and our daily life.

You are stronger than you think. Running has taught me how resilient the body can be. My ultra coach told me, “Jen, when you hit a wall, don’t give up. Sit down and let your body recover. You will come back stronger.” It is amazing to see what you can do. Running allows you to keep pushing further.

Running teaches you about balance. Your best runs are when your mind and body are working together. If your mind believes you can achieve something, the body will follow. Running is a way for me to use my body to reset my mental health.

Runners are outstanding people. Creating community is one of the keys to living longer, and the running community is accepting and encouraging. Your social life will improve with running.

If you run, you are a real runner. I have heard that expression many times. What is a real runner? Everyone has a different concept of the answer to that question, so don’t worry about it. If you run, you are a runner.

Running helps you to know your body better. You learn so much about how your body works when you run. You will learn about how fast you can go, when you need to hydrate, what foods work best for you, and many other things.

Running has taught me not to only focus on one thing. I should diversify my approach to everything including running. For years, I only wanted to run. I ignored all the wisdom about stretching, strength training and cross training, I had limited time to work out, so I wanted to spend it running. That method worked great until my fifties when the injuries started happening. I now do all the other parts of a balanced exercise program instead of focusing on one thing.

Well, those are a few things I have learned while out running. What lessons has running taught you?

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A Progressive Running Program

Adjusting your training where you are

I coached high school cross-country for years and have been an avid runner since my twenties. A good running program depends on where you are as a runner because in spite of the belief that running is just putting one foot in front of the other, much more is required to do well at a sport that is vital to so many. I would love to guide you through a few ideas that might help you depending on where you are on your running journey.

The first thing you should do is identify why you want to run. On rainy, cold mornings when you don’t want to leave your warm cocoon of blankets, or you are struggling with motivation, it helps to hold your why close, and your why does not have to be similar to anyone else’s reason. You can use running to eliminate stress, lose weight, prove how strong you are, work on mental and physical health, or do anything else that works for you.

If you are new to running, here are a few suggestions.

  • Start slowly. Don’t expect to get in shape in a day. You will end up sore and discouraged if you do too much too soon. During the first week, run a minute, walk a minute and keep doing that for 15 minutes. Increase it each day by 5 minutes. During the second week, run for two minutes, walk for one. A good rule is to not increase your weekly mileage any more than 10%.
  • When you start to run, focus on relaxing and dropping your shoulders. Many new runners scrunch their shoulders resulting in shoulder cramps.
  • Practice breathing in and out. New runners tend to hold their breath, so focus on your breathing.
  • Hold your hands as if you are carrying an egg. Don’t tighten your fist.
  • Keep your head up looking 10 feet ahead.
  • Keep your knees slightly bent and relaxed.

If you are struggling with motivation, tell yourself you will start and workout for ten minutes and if you still don’t want to do it you can stop, but I have a feeling you will keep going.

Use a few tricks to help yourself become stronger. Instead of thinking you have to run for a mile, run to a certain spot without stopping and keep increasing the distance.

Keep a growth mentality and know that you will see progress if you keep working on becoming stronger. Be consistent with your workouts but also take at least one rest day to recover. Make some goals like doing a 5k race in two months.

As you become a stronger runner find some new ways to challenge yourself. Run some hills, do some sprints, join a running club so that you also have a new community to support your goals.

Learn how to protect your body with strength training and cross training. Doing a variety of different exercises will strengthen your body and help prevent injury.

Understand the power that your mind plays in your performance. Practice positive self-talk when your run feels hard.

There is basic equipment that will support your running adventure. Find a foam roller to roll out sore muscles. A good pair of shoes is helpful. A gentil massager is also good for your muscles.

If you start to race there are a few tricks you can use.

  • When the course turns, cut the corner tight to shave seconds off your time.
  • Don’t start off too fast. Work on a comfortable pace.
  • Find someone to be your rabbit. Don’t let that person out of your sight and do your best to pass that person. Keep picking new people.

When you are injured, don’t keep going. Have the attitude that you need to run another day, so rest and recover. It’s a great time to cross train.

There will be times on your journey when you think you have to hang up your sneakers, but instead of quitting, adjust. Find a different way to train.

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How an attitude change reshaped my running

During most of my years of running I thought I had to run every day and the longer I could go the better I felt. Although I enjoyed swimming and biking, I didn’t feel as if I had exercised unless I had run, but as I have aged, I have had to adjust both my attitude and my running regimen.

Running has always been my therapy and my joy. I couldn’t imagine giving it up, but the excessive miles without some healthy rest and cross training started to cause issues in the form of injuries.

I had run a 5k before karate class and I jumped into intense sparring without stretching. I jumped back and landed strangely on my left leg and ripped through 3 layers of muscle in my calf. I was told to stay off of it for six weeks. When a runner is faced with time away from running it is hard not to think about all the hard work of training with the possibility of your fitness level slipping away. My husband told me the rest would be good for me while assuring me I would not lose my fitness level that fast, but all I could think about was how hard it was going to be to get back in shape, but then I thought, instead of giving up completely on cardio, why don’t I find a way to adapt and actually come back stronger?

Running is personal, so I’m sure everyone has a routine they enjoy, but what worked for me was to increase my strength training, stretching, and find cardio that would not impact my calf. I experimented with a variety of cross training and found if I was careful, I could do the bike on low resistance and the elliptical on a low level. As my calf healed, I increased the resistance on both.

That was only the beginning of the need for an attitude change and how that change would make me stronger. I tore my meniscus and was not able to run for around 7 months. I changed my thinking about racing when I was walking at the back of a 5k or doing an ultra. It isn’t where you are in a race or how fast you are going that matters. What matters is that you showed up.

The biggest attitude and routine adjustment has happened in the last few months. Both of my knees were very cranky when it came to running and I reached a point when I was in real pain. I didn’t want to quit running completely, so I started to experiment with a few things. First, I found my knees could handle running if I ran 2-3 miles every third day. I increased my stretching and did consistent weight training. I also did everything I could to strengthen the muscles around my knee. I do wall sits, step ups, lunges, and squats.

I have also had to make a mental adjustment as well. There are days designated for running when I would rather walk, but I tell myself to go out and run for ten minutes and see how I feel. Once I am out there, I’m glad to be running. Sometimes the hardest part is the first step out the door. I have been using some of the tricks I used when coaching cross country. When my motivation is low, I tell myself to run to a certain spot, and then I pick a spot beyond that.

As I’m aging there are a few things that help me to keep running. I have a massage regularly, I use the roller to roll out tight muscles, I do exercises to keep my core strong, and I take at least one day as a complete rest day because a rest day isn’t being lazy, it’s maintenance.

You don’t have to give up a sport you love, but at some point, you may have to adjust both your routine and attitude to continue to find joy in running.