How to LOVE Running when you HATE it!

If you enjoy running I totally envy you! I really do. A friend of mine who “enjoys” ultra marathon running has the coolest tattoo down her leg. It is an image of the chemical compound reaction of a “runner’s high”. I have completed countless 5ks, 10ks, a dozen half marathons, even a full length marathon. Never…I repeat, never have I had a runner’s high. Running has never come easy for me and has never been something I am particularly good at. Then why write an article about it you may ask? Because running or brisk walking has significantly more pros than cons. I want to offer you some ways to look at running or cardio walking with new eyes. If you are like me, I encourage you to keep reading.

Let me clarify, running and cardio walking are not the same as going for a leisurely walk or walking the dog. Just walking doesn’t improve cardiovascular health, in order to make the heart stronger we need to train it. Cardio helps us have a lower resting heart rate. Think of your heart as a machine, when you are at rest the muscle shouldn’t be working hard. If it pumps hard all of the time it would eventually wear itself out. For the physical benefits of this exercise to pay off, when you walk or run it should be difficult to carry a conversation. You should have a RPE (Rate of Perceived Exertion) of about 7 or 8 on a 1-10 scale to boost the efficiency of your most important muscle. Improving your resting heart rate is a huge check mark in favor of running.

I am going to share three ways to improve your current running experience or encourage you to start running as a new pastime. The first is to get connected and find running accountability partners. Next is to invest in good equipment and gear. Last, find ways to make it fun and interesting. I know that if you follow these three steps you will be much quicker to lace up and head out the door for a run!

Finding accountability partners is key to your success. Recruiting a friend or family member is a great start. Even if running with them at the same time or at the same pace isn’t possible, knowing you aren’t doing it alone has significant mental benefits. Joining a running group is usually easy and affordable, there will be plenty of folks who will run at your pace or slower. The faster runners will be encouraging and help you improve your own time. Last suggestion is to hire a running coach or personal trainer, this isn’t the most affordable method but you do get more bang for your buck. Usually you will get the motivation and accountability you need along with a personalized running plan, strength training homework and invaluable check-ins.

Fabulous looking running shoes are only effective if you lace them up and use them. However, having the right equipment is vital. Your kinetic chain is important and running shoes are an important part of proper alignment. Take the time to go to a running store and let them watch you run. ALL running shoes are not the same. The complexities of running forms and a runner’s physical needs is an article in and of itself. Listen to the expert opinion and get the right shoes for YOU! Another suggestion includes compression socks, which are a personal favorite of mine. I run in leggings but if you are prone to getting hot, then running shorts may be key. Other items to consider would be non-cotton breathable tops, GU or easy to consume energy jel for longer runs, body glide for chaffing, and hat/ sunglasses specifically designed for runners. Like any sport or activity, quality equipment can make a big difference in performance as well as your comfort doing the activity.

Lastly, my favorite topic is ways to make running more fun. Depending on your mood, time of day, or length of run, having something to listen to will really help the time go by quickly. I like praying on my short runs but for longer bouts, audiobooks are my go to! However you have other options: podcasts, music playlists, radio, or it may be a good time to call up your aunt or good friend who loves to talk. Changing up the location of your run can also add variety and excitement to a run: try a trail, head to the beach, explore a new neighborhood, or run to your favorite smoothie shop then walk home! Use your smart device to up the excitement factor, here are some really fun apps for runners:

• Charity Miles, is an app that donates money to the charity of your choice for every mile you complete!

• Zombie run is an app that uses your playlist but interrupts to tell a story you are a part of in a town affected by zombies. You are a runner that leaves the town to get supplies and occasionally you will get chased. It’s great for introducing interval training.

• INTVL - this is an app that turns your run into a live global game as you run around a territory you claim it as your own. There are prizes and the more you run the more territory you claim. This encourages running different places and there is no benefit in running down and back, must run around the land to claim it!

• Runkeeper is one of my favorite trackers. It will give you a breakdown of your miles and let you connect with friends. Strava gets honorable mention too!

Hopefully if you were on the fence about running you feel more equipped. The best advice I can offer you is to sign up for a 5k then go and train. If you think you will get ready first then sign up, I promise it won’t happen. Schedule the race, create a plan (or get help making a plan), then start easy and make running a habit. Running has intrinsic rewards and is seriously linked to a decrease in depression and anxiety. The pros for running really out weigh the cons! Keep running in the mix and at least introduce it as a physical activity option when planning your fitness routine. Share your best jogging story in the comments!

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