Run Fit : Tips on Long distance running
By: Mythili Srinivasan
Dreaming of running a marathon is an aspiration for many people. It’s not just a fitness goal—it symbolizes human endurance and determination while reshaping your mindset. The journey pushes your physical limits, cultivating mental strength, resilience and discipline along the way. It demands perseverance and unwavering commitment, but the rewards are immense! Crossing the finish line turns aspirations into unforgettable triumphs, leaving you with a profound sense of achievement!
When it comes to being a healthy, happy, steadily improving runner, coaches agree on one thing: Consistency, discipline and good healthy habits to make continuous improvements in your running.
The Golden book, “The 7 Habits of Highly Effective People,” by Stephen R. Covey, isn’t just a prescription for improving your leadership and work life, it can also create a healthy running habits and make your running improve, too.
Steven Covey 7- Habits:
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Be Proactive
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Begin with end in Mind
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Put first things first
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Think win/win
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Seek first to understand them to be understood
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Synergize
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Sharpen the saw
Let’s take a look at his list of habits, seen through my runner’s eyes:
1. Be Proactive:
To be proactive in running means we need to focus on preventative measures like
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Gradually increasing mileage,
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Incorporating strength training,
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Yoga, stretching and foam rolling to your routine and improve your core,
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Prioritizing rest days,
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Warming up before each run,
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Cooling down afterwards,
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Wearing proper shoes,
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Monitoring your form,
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Actively addressing any pain or discomfort to avoid injuries,
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All while building a consistent training plan that suits your goals and fitness level
2. Begin with an end in Mind
Having some kind of goal is important for anything we do, including running, even if you’ve never had any interest in participating in race events. A goal keeps you invested and motivated to stick to your training routines even on those days when you’d rather not run.
Your goal could be as simple as logging a certain number of miles each month or in the calendar year or you could be going for a “Personal Record” in your next marathon. Write it down, and keep it somewhere you’ll see it before every run, so you’re reminded why you’re running.
3. Put first things first
First things first means starting with small steps – if you haven’t exercised much before, start with a small walk around the block. Build your goal slowly from there – the consistency will help you stick with the habit.
First and the foremost is your commitment to stay fit and then make yourself the #1 part of your own training plan to reach your goal that means eating plenty of healthy, whole-food based meals, fueling properly before, during and after your training and staying hydrated throughout the day.
It also means getting 6-8 hours of sleep every night — making sleep the easiest, cheapest performance enhancer around “If you’re not part of your own plan you’ll be part of someone else’s and may not work for you.
4. Think win/win
In running it means approaching your running experience with a mindset that prioritizes not just your personal performance, but also the well-being and progress of other runners around you, aiming for a scenario where everyone can benefit and achieve their goals together, rather than competing solely for the best time.
Key aspects of a "win-win" approach in running:
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Supporting other runners: Pacing with slower runners when appropriate, offering encouragement, or sharing knowledge about the course to help others succeed.
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Cooperative training: Participating in group runs, like the MI Adventure running group, where everyone pushes each other to improve while respecting different abilities.
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Positive attitude: Avoiding negativity or competitiveness that can hinder others' enjoyment of the run.
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Adapting to situations: Adjusting your pace or route to accommodate other runners, especially in crowded areas.
5. Seek first to understand them to be understood
One of the fastest ways to enjoy running is to find a bunch of like-minded friends and runners
to hang out with.
I live close to the Paint Creek and Clinton River Trails and found a bunch of runners running
together on Thursdays and Saturdays. The Michigan Adventure group too has bunch of runners, so I
joined this group and started running with them.
They’ll be your friends who understand you, whether you’re talking about nipple chafing, how to
dress for winter running and pre-race port-a-potty emergencies or discussing dealing with injury
or sharing tips on how to tackle a certain hill interval.
They also share the love of running, and it will come back to you tenfold.
6. Synergize
Whether you work with a coach, Mi Adventure running group, or follow a training plan pulled from the internet, you’re more likely to be invested in your training if you know why you’re doing a certain workout — and if you can tailor it to your specific needs.
Knowledge is power, and knowing why each run or workout matters can really help change your mindset and your ability to get the workout done. You’ll also end up with more efficient training if your training plan reflects — your needs, not just what you heard you should be doing.
7. Sharpen the saw
From a fitness perspective, this mean adding interval running. Here I need to introduce Jeff Galloway, an Olympic Marathon runner, and Interval running – Run-Walk-Run method Guru.
Principles behind Run Walk Run:
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Continuous use of a muscle will result in quicker fatigue
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The longer the run segment, the more fatigue
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Run Walk Run is a form of interval training
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Conservation of resources
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Quicker recovery
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Less stress on the “weak links”
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Ability to enjoy endorphins
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Reduce core body temperature
Conclusion
Do strength training, yoga exercises or add a few extra walks with your weekly runs. Continue to tweak and improve your nutrition and the time you switch off the lights to go to bed.
Happy running !