Ready, Ready, Ready, Ready, Ready to run!

Since my blog about early-morning running, I've apparently been labeled as an expert.  Well... I'm flattered.  It's not true, but I'm flattered.  And so, to sum-up what I've been telling people when they ask me about things, here are some running-tips.

I wouldn't call myself a "runner." Especially because more days than not, I am a horrendous failure. And I don’t want this to become like a “fitness blog” because that’s like the opposite of my life (I should really blog more on my baking projects… I’ve recently found out that I’m a stress-baker). However, I am trying to run more. And I'm getting better at it. I used to have a phrase "I can kick-box for an hour, but if you get me to run a half of a mile I'll die." And I used that phrase all over. And now look at me... running over 3 miles multiple days a week. And I think that = awesome. And possibly = miracle. So, by popular demand… here are my running tips, first for first-time runners, and then for the 5-K gear-up (of which I have ONE, but I’m surrounded by really good advice, and helping to put-on MANY a 5K, so I’ll call myself good).

I promise we'll talk more about my candy addictions and other ridiculous non-healthy life issues soon.  Don't give up on me!

New Runner?

1) buy a watch. A cheap, $10 watch from Wal-mart that has a stop-watch on it. Aim for about 10:30 a mile right now (probably). If it's closer to 11, that's fine... you're just starting. I generally aim for about a 10 minute/mile pace (because that’s where I am right now), so don’t be embarrassed if you feel your number is too large. I can’t tell you how great this has been for me. Now when I “map my run” I am very keen on “where is the .5 mile mark” because if you get there in 4 minutes, no WONDER you want to stop running about 7 steps later.

2) drink water. Not just around when you're running. Make yourself drink water all day for TWO DAYS before you run. If you turn into running 5 days a week (hypothetically the plan I'm on) this means you'll be hydrating every day, but I can not tell you the road blocks dehydration has caused me. Not the least of which being migraines for days.

3) have a plan. I've attached two plans below. Even though they probably have more days a week than you'd like to commit to (and I get that), read them, take what's good out of them, and make your own. And then put it on your fridge and put a check-mark next to it when it's done. If it works for children and chores, it can work for you.

http://www.runnersworld.com/images/cma/beginner5k_table.jpg
i like this one

http://www.runnersworld.com/images/cma/trainingforfirst5k.gif
this one is ok, but I think it starts too slowly (really? How far do they want you to walk???)

4) run outside. It's not always ideal. You're not always going to do it. But log on to mapmyrun.com or livestrong.com (loops) and map out a mile in your neighborhood. I run better outside. Mostly because inside I get bored. and bored turns into "I want to stop" and "I want to stop" turns into "I'm tired." Even though I am NOT tired, I tell myself I am so that I can stop. even with awesome music and reading the captions along with a television at the gym. Just try it. In the morning, or later in the evening so it's not as hot. I think you'll be glad you did.

5) Buy a shirt.  Buy yourself good support (ladies) and at least one shirt you can run in when it's extra hot and you need some moisture-wicking.  I am amazed at the difference this made in my training.  Your sweaty shirt no longer sticks you you... you're light as a feather, and you run like the wind.

6) train with a friend. Even if you don't run together... both be on a training plan so you can talk about it. I can be that friend if you have nobody else nearby... because that accountability makes me about 300% more likely to run. Yeah, that and the check-marks on the fridge. (maybe I’ll buy stickers soon..)

5K

This is it. It’s your first 5K. For me, my first 5K was my first sporting event ever. (it’s true. No little-league for me.) Here are my VERY naive tips. (please give me more if you have any!!!)

1) Night before: The night before, carb up. Eat pasta (non-Alfredo), drink lots of water, and get an early bed-time.

2) Eat breakfast. I know people who swear by breakfast before running, and people who will tell you it’s crazy. But I tell you now… EAT BREAKFAST before a run. I generally go with a Slim-Fast (because it’s zero-effort in the mornings and gives me protein), but equally as acceptable are options like: half a whole-grain bagel with peanut butter (and a banana?), protein shakes (here’s the moment to finally get around to doing it), or something else that sounds small, filling, nutritional, and generally makes you want to wake up and say “suck it everybody! Look at me!”

3) Bring a snack. WHAT IS IT WITH SARAH AND FOOD? I know. But I get nervous, which makes me think I’m hungry, and have to pee (more on this later). Even if you have a nutragrain bar in your car, you’ll be happier to know it’s there rather than no. Might I suggest a few bites of a lemon-zest Luna bar? (tastes like a lemon soy rice krispie.)

4) Before the race. Get there early, register, stretch (for longer than you think you should. And don’t forget about your shins… think musical-theater toe taps) hang out… and then go to the bathroom 20 minutes before the race. That’s close enough to mentally tell yourself you’re not going to pee your pants when you feel you're going to, but far enough away that the bathrooms won’t be packed.

5) Tunes. Many races have iPods etc. forbidden. I think that’s ridiculous. How else do you psych yourself up, or keep yourself entertained? If you’re concerned, maybe only put 1 earbud in? Make a new playlist for the race, or the week of the race. If you’re really excited, organize the songs so right before your pace-time of finishing a good sprint song will come on. As they’re giving you instructions right before go-time, get your finger ready to press “play” and have an awesome song ready. (I always find it’s the first and last songs in a playlist that make it count.)

6) Pace yourself. You’re going to get excited. You’re going to want to run fast like all the people around you… but you’re not going to let yourself. Line up (I’d go with the upper-middle part of the pack myself… preferably near an end so you aren’t in people’s way as they pass you), get mentally set, push play… and then run just a bit faster than normal. We’re talking no more than :30 seconds a mile faster. That way, around the ½ mile point you’ll start passing all the people who just passed you. And passing people? Well… awesome. Plus, this way, you’ll have the energy to maintain.

7) Speaking of maintaining… don’t stop. Make sure your shoes are tied, and you really don’t need to talk to the water people (it’s a 5K, do you really need water?). And, yes, someone WILL notice if you stop to walk – you. (and if you don’t matter, position someone you love along the course so you know they’ll be watching for you.) And after you start walking it is TEN times harder to go back to jogging. (and that is a scientific FACT!)

8) You’re almost at the end of a race… you’ve hit that 3 mile mark and are closing in on the home stretch. What to do now? Beat the person in front of you. Or maybe two of them. Bring out all your competitive spirit and let it soar.

9) Be proud of yourself. Gold star.  Don't compare yourself to others... Eat the orange slices and know you just did something good for yourself. I hope you have an awesome T-shirt to prove it. (ooh, and if I were me, I would probably leave before the awards go out unless you're a freaking rock-star.  It just takes the exciting moment and deflates it with hours of standing around awkwardly).