Once you survive the hell of getting in running shape, the rest is easy, right? When I was coaching cross-country, the soccer coach walked over and said, “You are so lucky to coach this sport because all you have to do is tell them to run.” Bless his heart. During my over forty years of a running adventure, I learned that running is a complicated puzzle that runners solve through trial and error, learning from mistakes, asking a million questions, and pivoting as their running evolve. One of the elements that sparks the most questions is the question of mileage.    

The question of mileage can be filled with murky answers. The first problem is that running is personal. What works for me might not work for you. Your body might tolerate a 60-mile week while I need to stay around 45. Too much mileage can lead to injuries, but too little can translate to poor performance. I recently ran too far for too many days in a row, and I hurt my arthritic knee to the point that walking was painful. I had to cancel one of my favorite ultras and I was worried about being able to do another just over a month away. The first lesson was I have reached an age where I need to run every other day, work more on strength exercises, and do cross-training on non-running days. The next lesson came when I attacked the next ultra after having done almost no time on my feet. My orthopedist said that I couldn’t distance walk for two weeks, and I shouldn’t run for a month, but I could do some running if I felt able to do it.. At the two-week point, I ran two miles of a three-mile race and it felt great. I was convinced the cross training was working and after reading an article where a man said he never ran during the week and still performed well at ultras, I decided to cross train until after the ultra. I pushed very hard even though I was walking, and I covered 35 miles in twelve miles. Nothing hurt, and I felt like I always did right after an ultra, but a day later I felt like I came down with a virus. I was dizzy and if I stood uo too long I became nauseous and I was exhausted. It took me a week to recover. I can only speak for myself, but I will never do another ultra without having trained with time on my feet.  

How much mileage also depends on what type of distance you are training to do. I have read that most distance runners do at least 30-50 miles per week, but that can vary depending on the runner.

You also should vary the type of mileage you are doing. I think running should be fun, so come up with a plan that works for you, but incorporate easy runs, some speed work, a longer run, and some hill work.

Many runners use running as therapy. It fills a void and eases an ache, but there is a thin line between passion and obsession, so be careful that too much of a good thing does not lead to injury.

Don’t ask harmful questions like why I can’t run that far, or be that fast. Celebrate your running and your victories and know there might be some ugly burden that someone else is carrying that you would not want to experience.

Remember that asking the questions about your running journey will help you improve in one of the coolest forms of therapy there is.

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.

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.

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?